Strength Training- Got Grip?
Got Grip? Grip and Pulling Exercises
When it comes to strength training, particularly with pulling exercises, the grip you use can significantly influence your performance and results. We highlight a few different examples in tis weeks video (clip below). Grip strength is a crucial component when doing various pulling exercises, but it doesn't always get the attention it deserves. Today, we’ll dive into the world of grip and pulling, exploring a few grip techniques, BUT also when it might make sense to use tools (like straps) to ensure grip isn’t holding you back.
The Importance of Grip in Pulling Exercises
Whether you’re performing pull-ups, deadlifts, or rows, grip strength can be a fundamental part of the equation. Your grip connects your upper body to the weight or implement, playing a vital role in stabilizing and controlling the movement while connecting you to your bigger pulling muscles. A strong grip can enhance your overall performance, improve muscle engagement, and has even been considered one of the best predictors of longevity (wow!).
However, the grip can also be a limiting factor. Sometimes, your hands might tire out before your back or arms do, especially when lifting heavy or performing high repetitions. This is where understanding different grip techniques and using appropriate tools can make a big difference.
Exploring Different Grip Techniques
Overhand Grip (Pronated Grip): This is a common grip used in exercises like pull-ups and deadlifts. In these exercises it emphasizes the flexors of the wrist and elbow along with muscles of the hand without much other assistance; and is great for building grip strength. However, it can be challenging when lifting heavy weights, even when using a thumb around the bar for extra security and torque all the way up through the shoulder.
Underhand Grip (Supinated Grip): Often used in chin-ups and bicep curls, this grip engages many of the same muscles as pronated grip does, but tends to also engage the biceps more when pulling. It’s a mixed bag as to whether it can be easier on the shoulders, wrists and elbows for some people, though occasionally it makes it a good alternative to the overhand grip.
Mixed Grip: This involves one hand in an overhand grip and the other in an underhand grip. It’s popular in deadlifts and pull-ups, as it provides a stronger hold on the bar, reducing the risk of it slipping since one hand will naturally get fed the bar into a deeper grip if one loosens and it allows the opposing grips to create more torquey grip from the start. Mix this one up when you use it.
Neutral Grip: This grip keeps your palms facing each other and is often used with rings, TRX, dumbbells or specialized bars. It’s a natural wrist position and can be significantly easier on the joints, making it ideal for people with issues in the other positions.
Hook Grip: Commonly used in Olympic lifting, the hook grip involves wrapping your thumb around the bar and then gripping it with your fingers. This grip can be uncomfortable initially but offers a very secure hold, allowing for heavier lifts.
False Grip: This grip is predominately used for getting up and over something (a pull into a push) like in the case of a muscle up. This grip utilizes small bones in a portion of your wrist like the pisiform bone to create an extra ledge in an over-grip position (see video).
MANY MORE: There are many more types of grips to use when pulling and otherwise and sports like rockclimbing even utilize pinch grips or single finger grips just to name a couple. There are even specific grip implements that various training gyms use for grip development and also it’s own sport. Yes! Grip can be a big deal.
When to Use Straps and Other Tools
While developing grip strength is important, there are still times when you might want to take grip out of the equation to focus on connecting to larger pulling muscles up the line, pulling more weight or performing more repetitions. This is where tools like lifting straps come into play.
Lifting Straps: These are wrapped around your wrists and the bar, providing extra support and allowing you to lift heavier without worrying about your grip failing. Straps are particularly useful in exercises like deadlifts, rows, and shrugs. By reducing the strain on your grip, you can target the larger muscle groups more effectively. We highlight this in the video.
Chalk: While not a tool for removing grip from the equation, chalk can enhance your grip by reducing sweat and moisture on your hands, providing a better hold on the bar.
Grip Strengtheners: If you find your grip consistently holding you back, incorporating grip strengtheners into your routine can help. These tools are designed to improve your grip over time, complementing your regular workouts. One of the best ones we have found is free!…HANGING! We like to see those we train be able to hang anywhere from 30 to 60 seconds when possible (see video). If it is less than :10 then we have some work to do somewhere.
Balancing Grip Training and Pulling Performance
It's essential to strike a balance between developing grip strength and maximizing your pulling performance. Here are a few tips:
Alternate Grip Techniques: Incorporate different grip techniques into your workouts to engage various muscles and avoid overuse injuries. Sometimes training extension of the wrist or fingers can be useful but these are unique cases.
Use Straps Strategically: Save lifting straps for your heaviest sets or when you're aiming for high volume. This way, you can still build grip strength in your lighter sets. However, also use them when you want a bigger back muscle focus on exercises like the ones demonstrated in the video.
Prioritize Grip Strength: Dedicate some time to specific grip strength exercises like farmer’s walks, wrist curls, and static holds.
Take Care of Hands/Wrists/Forearms: Grip muscles of these areas can take a beating in todays device laden world. Lots of keyboard time plays into this. There are many wonderful forearm massage and stretch techniques that feel great!
Is it Always Grip?
Understanding the nuances of grip and pulling can significantly enhance your training experience and results. It also makes sense to figure out what you may need more or less of in your exercise routine in this regard. By experimenting with different grips and strategically using tools like lifting straps, you can push your limits and achieve your fitness goals more effectively. Remember, it’s not just about holding on; it’s about knowing when to let go of the grip factor to focus on what truly matters – your overall strength and performance.
Video:
Here is a brief 1 minute video that runs through some of the grips mentioned and shows a few pointers when it comes to developing grip by hanging on a bar. Simple and effective!
Don’t know how to incorporate these techniques or would like to learn what may be a good application?
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