Both dominated and dead weight require a strong grip to be able to sustain body weight or lift a heavy load. Therefore, a weak grip force can be a limiting factor in exercises of this type.
If the grip is weak, the person can have difficulty sustaining themselves in the bar during a dominated or to hold a bar loaded in the dead weight. In addition, if the grip force is insufficient, there may be a higher risk of injuries, since the person can lose control of the load or slip.
Therefore, It is important to work on strengthening grip force To improve performance in these exercises and reduce the risk of injuries. Some ways to do so include the use of specific grip exercises, such as clamp or rock climbing, or the realization of compound exercises that imply a strong grip, such as weightlifting or rowing with dumbbells.
Why do you have to train the grip force?
Having good strength in grip implies less effort when it comes to moving load or our own weight, that is, We will be more efficient and we can make more repetitions.
Having a strengthened grip force helps prevent injuries Typical dolls and elbows such as the "tennis -elbow injury."
Exercises that helps improve grip strength
The forearm muscles, dolls and fingers work together to get a good grip, and therefore it is important to stimulate these areas directly with isolated exercises or indirectly with complex exercises to improve grip force.
Isolated exercises (direct) They focus specifically on the forearm muscles, dolls and fingers can be effective in improving grip force. Some Examples Isolated exercises include:
- Doll curl with dumbbells.
- Doll extensions with dumbbells.
- Finger elevation with weights.
In addition to isolated exercises, it is also important to include Complex exercises (indirect) In the training routine that indirectly work the musculature of the forearm, dolls and fingers. Some Examples Complex exercises include:
- Weightlifting.
- Rowing with bar.
Hang out
"Hang from the bar" It is a simple but effective exercise that can help improve The grip force, the musculature of the arms, shoulders and back. To perform this exercise, you should simply look for a high bar that allows you to hang on it without touching the ground.
When doing this exercise, you must make sure to maintain a good posture and activate the musculature of the back and shoulders to avoid injuries and maximize the benefits of the exercise.
Farmer Walk
He "Farmer Walk" It is an exercise that consists of loading and walking with weight in both hands, simulating the task of carrying heavy objects. This exercise is very effective to improve The grip force, the musculature of the arms, shoulders and back, and it can also be beneficial to improve the balance and stability.
DISCS OR PLATE DISK
He "DISCS TURN" or "Plate Pinch Flip" is an exercise that is used to improve the grip force and forearm muscles. This exercise is done with weight discs.
It is important to remember that, when doing this exercise, you must make sure to maintain a good posture and activate the forearm muscles and fingers to avoid injuries and maximize the benefits of exercise. It is also important to start with a manageable weight for you, and gradually progress to avoid injury or overload
Supine grip
He "Remo with supine grip " It is a force training exercise that focuses on the back and arms musculature, especially the wide dorsal muscle and biceps. This exercise is done using a bar or dumbbell and a weight bank.
Dead weight
He "dead weight" It is a force training exercise that works back muscles, buttocks, hamstrings and muscles of the posterior chain of the body. It is done by raising a bar loaded from the ground to the standing position with straight arms and extended legs.
An accessory that will help you focus on grip instead of worrying about not hurting the lumbar is Picsil's lumbar belt. Remember that in order to be able to make a dead weight with a correct technique, you have to have the area of the core strengthened and have a natural girdle.
What should you avoid to improve grip
To improve grip, there are certain things that should be avoided. Here are some recommendations:
- Avoid the use of mixed grip: The mixed grip, in which one hand holds the bar with the palm up and the other with the palm down, helps sustain the bar better, but prevents developing a strong grip. In addition, it can also increase the risk of muscle imbalances and arm injuries with the palm down.
- Avoid the use of false grip: The false grip, also known as hook or hook grip grip, in which the fingers wrap the bar and then hold with the hand, can be effective for the lifting of Olympic weights, but can cause pain and fingers in the fingers.
- Avoid oversight.
- Avoid lack of variation in your grip exercises.
Remember that, to improve the grip, it is important to train the hands, fingers, dolls and forearms specifically and varied.
