The more reliable the grip, the stronger you become. Right grip is one of the most important aspects of training, much more important than many think. Numerous studies proved that grip strength is a reliable indicator of health person as a whole. Some leading trainers use special grip testing to analyze athlete recovery speed after the injury.
Content
- Correct grip
- Mistake # 1: bending the wrists in the bench press
- Mistake # 2: Using only deadlift in deadlift
- Mistake No. 3: Closed grip in the pull of the upper block to the chest
Correct grip
When you lift weights, grip can improve (or worsen) your ability to perform a particular exercise. Minor changes in the position of the hands, thumbs or the angle of the wrists greatly affect movement during exercise, as well as weight, which you can use in it.
During my practice, I saw a large number of mistakes in the grip, but 3 of them seem to me the most common. Good news is that they are pretty easy to fix, and that in turn will bring you huge dividends. Do not let the wrong grip restrain your training progress. Today we will the correction of these 3 most common mistakes in the grip.
Mistake # 1: bending the wrists in the bench press
Bending the arms in the hands while performing a bench press (with a barbell or dumbbells) is the most common mistake that I watching. You probably could see her too, or you yourself allowed her. I also made this mistake for many years. That’s how she looks in the photo (on the left side):
Athletes make this mistake by letting their palms look up, and not knuckles. Why it happens? Primarily because lack of stability in the wrists and grip strength. Although it may to be that a person has not yet learned how to hold the bar. Either learned, but still can not get rid of the commission old mistakes.
To fix this, focus on the upright position. wrists and keep your knuckles pointing up towards to the ceiling. It should be like a punch. You do not apply its inside of the wrist. It’s like you are sending knuckles fingers to the target hit. The same thing happens when doing the bench press. lying down.
I saw people lifting an extra 15 kg in the bench press, just fixing this bug in grip. If you admit it too, then fix it immediately!
Mistake # 2: Using only deadlift in deadlift
Using grip (one palm on top and the other on bottom neck) when performing deadlifts – a common practice. Although her can not be clearly called undesirable, it can do some harm to bring. Continuous use of grip in deadlift can cause the appearance of an imbalance in the body. How exactly? You lean forward towards that hand, which you hold the neck from below. it leads to a subtle, but very strong twisting movement in body. It also increases the load on the spine, which itself yourself is not very good, especially when you work with a lot weight.
Another imbalance occurs in the development of biceps. Biceps Toy hands, which you take the neck from below, is much more active than the one you take the shell from below.
It’s impossible to say unequivocally that a grip is “good” or “bad”, however, I believe that the grip is “in the castle” (in which a large the finger is between the fingerboard and 2-3 fingers) best option for deadlift. It may seem to many uncomfortable or completely unsuitable for this exercise, however try it all the same. Using such a grip, you will probably notice that you can lift more weight and make it safer. Good the way to go to the practice of grabbing “into the castle” is to start with a regular grip from above.
If you still decide to stick to the grip, then at least alternate hands, alternately taking the bar from the bottom or top with different hands in every new approach.
Mistake No. 3: Closed grip in the pull of the upper block to the chest
If you will use a closed grip when pulling the unit to chest, then probably limit the work of the target muscles, namely latissimus dorsi.
Although it may seem contradictory, but to be more active engage the back muscles in this exercise, you must exclude from grab a thumbs up. This will make the widest work more actively. muscles, as well as other muscle groups of the back, not the arms.
Many have difficulty pulling the block toward the chest, because arm muscles get tired faster than back muscles. Such cases you end the approach with minimal work of the target muscles, since a closed grip involves the muscles of the forearms. Instead of this grip the handle with an open grip. First of all, it will allow transfer the load from the forearms and biceps to the latissimus muscles backs. The first jerk in this exercise should always come from back muscles.
Use these 3 tips in your workouts and the results do not keep you waiting.