Grip. It’s the thing that seems most obvious in picking up a bar, but also surprising in its fickleness, because when it goes… it’s gone.
Grip is one of the most important factors in weightlifting. There are several different types of grips used in weightlifting, each with their own unique benefits and techniques. So let’s take a look at the different types of grip and when to use them.
“Pronated” grip, which is when your palms face downwards towards the floor. This grip is commonly used for exercises such as deadlifts and pull-ups, as it allows for a more natural and comfortable hand position.
“Supinated” grip, which is when your palms face upwards towards the ceiling. This grip is commonly used for exercises such as bicep curls and chin-ups, as it places a greater emphasis on the biceps and forearms.
There is also “mixed” or “alternate” grip, which is when one hand faces upwards and the other hand faces downwards. This grip is commonly used for heavier lifts such as deadlifts, as it increases stability and grip strength. This can also be used to hang from the bar. Be sure to alternate which hand is up/down so you aren’t creating a muscle imbalance.
In addition to using the right grip, hand placement is also important. Avoid letting your wrists angle or bend too much during the lift. If there’s room in your household budget, wrist and grip supports can come in handy.
Overall, the right grip and proper hand placement can help you maximize your strength and performance during weightlifting exercises. With consistent practice and attention to detail, you can master these techniques and achieve your fitness goals.