What types of grip are there and why do you need them? We counted 7!

What types of grip are there and why do you need them? We counted 7!

How you grip the shell will determine the outcome of your workout.

Fitnesstrener

Grip during workouts is an important factor because it affects the result. What is the correct way to grip the bar? At what width should I grip the bar? Should I grip the barbell from below or above? In this article we will analyze the different types of grip and answer the question, which of them is the most effective.

Depending on how the hand holds the bar, there are four types of grip: straight, reverse, combined, parallel.

Straight grip

In it, the palms of the hands are directed outward. This option is the most commonly used. Sometimes it is called the classic grip. Straight grip allows you to more strongly engage the shoulder muscles and forearms. For example, bending arms with a barbell using a straight grip.

Reverse grip

The palms of the hands point inward. This grip is sometimes called a supinated grip. The reverse grip allows you to shift the load on the biceps. For example, pull-ups on the bar with a reverse grip.

Multiple grip or combination grip

One hand holds the bar with a straight grip and the other hand holds the bar with a reverse grip. More often this variant is used in powerlifting. For example, weak forearms are the limiting factor in the deadlift. This means that your muscles are able to lift the given weight of the bar, but your forearms can not cope, so the variation is ideal in this situation. It is most often used in strength training.

Parallel grip

In the parallel grip, the palms of your hands face each other. They are downward or upward. This grip is used in various pulling exercises or when pulling up on a special bar. This grip allows you to shift the load to the biceps.

Not only the grip affects the training, but also the distance of the hands from each other, so depending on the width of the hands grip is divided into three types: narrow, medium, wide.

Narrow grip

The hands should be placed narrower than shoulder width. The amplitude of movement with a narrow grip is the maximum and involves more muscle fibers, so it has a favorable effect on the result. However, using a narrow grip, you can use non-target muscles. For example, a narrow grip push-up shifts the load from the chest muscles to the triceps, while a pull-up shifts the load from the back muscles to the biceps.

Medium grip

The hands are shoulder width apart. The middle grip is considered the classic variant and the most common. Such a grip is optimal for complex workout of all muscles involved in the exercise.

Wide grip

With a wide grip, the hands are wider than the shoulders. The amplitude of movement is short, but it allows shifting the load to the target muscle. For example, when you bench press with a wide grip, the chest muscles are more heavily loaded, while the triceps work less. When pulling up with a wide grip, the load is shifted to the broadest muscles of the back, while the biceps, in turn, is practically not involved.

Why use different grips?

Using different grip variants in training is necessary to pump muscles from different angles. In this way, we have a more concentrated effect on the desired group. By changing the grip, you change the groups of muscles to be worked.

We would like to note that there is no “best grip” that could replace all the others. To get the maximum effect and pleasure from the training process, it is necessary to use different types of grip. The correctness and effectiveness of their use will depend on your tasks and goals that you set for yourself. For the best workout of the back and chest muscles, a wide and medium straight grip is suitable. A narrow straight grip will work the shoulders and triceps, while a narrow reverse grip is better for working the biceps.