What are the different types of grips with which we can take the bars and dumbbells to generate different types of variations in our exercises? We are going to analyze them in this new Total Bodybuilding article.
As you know, there are many exercises that, although they are similar in execution, sometimes have different types of grips with respect to the position of our hands on the bars or dumbbells.
And it is that in many exercises the position of the hands is a critical point when it comes to meeting certain Bodybuilding goals.
Within these objectives we find the following:
- SAFETY: a certain type of grip allows us to ensure that we do not drop the bar or dumbbells, or that they slip during the exercise.
- REQUEST DIFFERENT MUSCLES: the request of the muscles will change depending on the type of grip we make.
- THE DIFFICULTY: the exercise will be made easier or more difficult depending on whether the position of the hands requires some muscles or others.
What are the main types of grips in weight training?
We are going to find many types of grips that we can perform when training with weights and dumbbells, using one or the other depends on the exercise to be performed; Below you can see how the different types of grips are classified:
- Grip in pronation.
- Grip in supination.
- Neutral or hammer grip.
- Mixed grip.
- Grip with Rotation.
- Hook grip.
Pronation type grip
A grip in pronation occurs when:
- The arm is stretched downwards and the palm is directed towards the rear.
- The palm of the hand, while in a horizontal position, is facing the ground.
- When the arm is extended upwards, the palm is facing the front.
- The thumbs are always inward facing.
When is the pronation grip used?
In pushing movements, as it helps us to have more strength.
In back exercises (in push-ups for example), limit the intervention of the biceps and isolate other muscles, but increase the difficulty of execution.
In the arm exercises to promote the participation of the forearms.
Grip in supination
The supination grip occurs when:
- When the arm is stretched down, the palm faces the front.
- When we are lying down and the palm is facing the ceiling.
- When the arm is extended upwards the palm is backwards.
- The thumbs are always outwards.
When is the grip in supination used?
In back exercises (such as push-ups), it promotes the participation of the biceps and facilitates the execution of the movement, but decreases the work of the back muscles.
In the exercises for the arms, which is what works the most for the biceps.
Neutral grip or hammer type
Neutral grip implies:
- The natural position of the hands when the arms are extended along the body and with the palms against the thighs.
- This is the intermediate position between pronation and supination.
When is the neutral or hammer-type grip used?
In some movements it is used to push with dumbbells or by means of special bars (Swiss bar).
In many exercises for the back or arms, either with weights, special bars or handles.
It allows to apply both the biceps and the forearm, helps increase strength and, therefore, usable weight.
Grip with rotation
The rotating grip is applied to exercises in which the grip is not fixed, but varies throughout the movement.
When is the rotation grip used?
In the exercises for arms and shoulders in particular for the biceps and in some pulling movements.
It allows the biceps and forearms muscles to be applied in a single movement, and even reduces the risk of injury. In some exercises it is used with rotating handles.
Mixed grip
How is mixed grip defined? Well, this is a type of grip that is done with bars and allows the combination of training in pronation and supination.
That is, the bars usually request this type of grip in pronation with one hand and the other hand in supination.
When is the mixed grip used?
Mainly in the deadlift. Helps hold the bar in place by preventing it from rolling away from the ordinary grip, making it easier to focus and use heavier loads.
What are the disadvantages of the mixed or reversed grip?
This type of grip creates an imbalance of work between the two hands. It even presents a risk, the arm of the supination of the biceps, is more exposed to injuries. Therefore, the position of the hand must be changed in each series.
Hook type grip
What does the hook grip look like? The thumb is placed under the fingers in order to more effectively lock the grip against the bar.
When is the hook type grip used?
In deadlift weightlifting movements.
It allows us to lift more weight and keep the bar in hand a little longer.
Disadvantages of the hook grip: The thumb hits and presses against the bar, especially when the load is very heavy, which can be very painful when one is not used to it.
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