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Tuesday, February 4, 2014

The difference a grip makes


Which grip is better to use while lifting weights, the neutral, pronated or supinated?

The grip used during training is an important factor as it can mean the difference between success in using heavy weights in an exercise or failure to do so. One of the most important aspects in building more strength and muscle is to use heavier weights in an exercise or to complete a higher amount of reps. Both of these are crucial to overloading the muscle. In upper body exercises grip variation changes the angle of the elbows offering a different stimulation to the muscles.

Using the dumbbell curl as an example, if you use the normal palms-up grip, the weight supinates as the little finger goes toward your shoulder. This makes the curl use both actions of the biceps. One is to bring the forearm to the shoulder and the other is to turn the wrist outward to the shoulder. If you use a neutral grip, there is no supination but the grip makes the curl feel more natural and is easier on the joints. As a result more weight is able to be used in the exercise.

Chin-ups are usually done with an overhand, palms-outward wide grip on the chin-up bar. If the grip is changed to a medium width, palms-facing grip more reps can be completed. This is because the angle of the elbows was changed.

The next time you're in the gym, try varying your grip to get the most out of your training.

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