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  • Writer's pictureGeorgia Manos

Grip techniques

Weight lifting is a great form of exercise that helps build strength, increase muscle mass, and improve overall fitness which is incredibly important for both injury prevention, rehabilitation and return to sport. Understanding and utilising different grip techniques can enhance your performance, target specific muscle groups, and prevent injuries.

Overhand Grip: The overhand grip, also known as the pronated grip, involves grasping the barbell or dumbbell with your palms facing down. This grip is commonly used during exercises like deadlifts, barbell rows, and pull-ups. The benefits of the overhand grip include:

* Engaging the forearm muscles, particularly the brachioradialis and extensor muscles.

* Enhancing grip strength and stability

* Promoting balanced muscle development.

Underhand Grip: The underhand grip, also called the supinated grip, involves holding the barbell or dumbbell with your palms facing up. This grip is commonly used during exercises like bicep curls, chin-ups, and rows. The benefits of the underhand grip include:

* Activating the biceps and other muscles in the upper arm more effectively.

* Putting less strain on the wrists and forearms.

* Improving overall pulling strength and control.

Mixed Grip: The mixed grip, aka over-under grip, involves placing one hand in an overhand grip and the other hand in an underhand grip. Commonly used in deadlifts and heavy barbell exercises when your lifting ability is limited by your grip instead of the muscles you want to be working. The benefits of the mixed grip include:

* Increasing gripping strength and preventing the bar from rolling out of your hands.

* Balancing the distribution of force through the upper body, reducing the risk of injury.

* Allowing for greater loads to be lifted during exercises like deadlifts.

Hook Grip: The hook grip involves placing your thumb between the barbell or dumbbell and your

fingers, effectively trapping the thumb. This grip is often used in Olympic weightlifting, particularly during snatch and clean exercises. The benefits of the hook grip include:

* Secure grip without relying heavily on the fingers and wrists.

* Preventing the bar from slipping or rotating during explosive movements.

* Allowing for a more efficient transfer of power from the lower body to the upper body.

Neutral grip: Neutral grip refers to a hand position where the palms face each other, with the thumbs pointing upward or slightly inward. The benefits of a neutral grip include:

* The neutral grip places less stress on the wrists, elbows, and shoulder joints compared to

other grip variations. This can be particularly beneficial for individuals with pre-existing


* More natural alignment of the wrist joint which can help reduce strain on the wrist and forearm


* Recruits the forearm muscles, specifically the brachioradialis, which helps develop grip

strength. Beneficial for sports that require a strong grip, such as rock climbing or grappling.

Straps: Pieces of equipment commonly used to enhance their grip and lifting performance. They

typically consist of a strong, durable material, such as nylon or cotton, with a loop at one end and a

long tail at the other. The benefits of the straps include: 

* Lift heavier weights and perform more repetitions as they allow for a more secure grip. Useful during exercises like deadlifts, rows, or shrugs, where grip fatigue can limit your performance.

* Reduces risk of injury as fatigue induced grip weakness increases the risk of dropping

weights or losing control.

* Overcoming grip limitations as those with medical conditions or hand injuries that limit their

grip strength. Straps allows them to continue strength training and perform exercises that

would otherwise be challenging due to grip issues.

** It's still valuable to develop grip strength through specific exercises and training methods to ensure overall strength and stability

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