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Crush The Bar Heres How You Can Build Monster Strong Grip Strength



Have you been using the wrong style of gripping while working out? Or perhaps, ever experienced a dumbbell slowly slip off your fingers while you are performing a rep. What do you think could be the solution to this? Are you not gripping strong enough or are you totally using a wrong grip altogether? Let's find out.

Wait A Minute, So Why Is Gripping The Weight So Important?

Crush The Bar! Here's How You Can Build Monster Strong Grip Strength

Gripping the weight makes you one with the weight. It helps enhance the kinetic chain of the human body that eventually translates into explosiveness while performing a rep. The more explosive your rep is, the more muscle fibre recruitment will happen. As the load gets heavier, it's even more crucial to have a strong grip over the weight. The term ‘crushing the bar' needs to be taken to a whole new level. Apart from the benefits of better quality repetitions, forearm strength and size are added advantages of using a proper strong grip while working out.

Do All Workouts Require The Same Type Of Grip?

Here's where we talk about the different types of grip. What type of grip best suits which work out. A grip meant for endurance may be very different from a grip meant for strength training. Let's dig in further to learn more.

1)  Traditional Lifting

Crush The Bar! Here's How You Can Build Monster Strong Grip Strength

Traditional lifting generally involves a push and pull routine. Both of which requires a very strong grip. Based on the type of workouts, one can decide between-

a)   Neutral grip

b)   Prone grip

c)   Supine grip

Pushing movements usually, use neutral or prone grips while pulling movements generally use supine grips. A traditional grip used for grabbing a dumbbell to do a row or an overhead press would involve wrapping your fingers extremely tight around the bar or the barbell or dumbbell. You will know how good your grip is by the amount of pump you feel in your forearms while gripping.

2)  Dead Lifting And The Dead Grip

Crush The Bar! Here's How You Can Build Monster Strong Grip Strength

Deadlifts usually involve very heavy weights. Sometimes twice to thrice your body weight! The purpose of the deadlift is to build overall body strength and get better and more functional at lifting heavy objects from the floor. However there arises a problem when lifting weights that heavy. The overall strength of the body may be strong enough to lift the weight from the floor, but the forearms muscle being relatively small may not have the strength to hold on to such extreme loads, unless of course, lifting straps are used. So what can be done in such cases? Learn the Dead grip. The Dead grip is a style of gripping the bar, where one side of the bar is gripped in a supine manner and the other is gripped in a pronated way. This style of gripping ensures greater strength on the grip, and also helps keep your body as tight as possible without dropping your shoulders.

3)  Kettlebell Lifting And The Hook Grip

Crush The Bar! Here's How You Can Build Monster Strong Grip Strength

Kettlebell lifting is very different from other strength sports. Kettlebells being a game of muscular endurance, would fall to a disadvantage if the grip is held extremely tight. The sport involves performing a lift continuously for 10 minutes, and crushing the handle of the Kettlebell for so long will be impossible and your forearm and palms will fail really soon. So how do you exactly hold on to a Kettlebell? Let's try the hook grip. The hook grip on a Kettlebell is very different from the hook grip used in Olympic lifting. To use a hook grip on the Kettlebell is simple. Hold on to the handle of the Kettlebell but don't crush it. Allow a generous space between the handle and your palm to have a free flow movement so that your palms don't fatigue over time during the lift. This will look like you are forming the shape of a hook with your palms.

4)  Olympic Lifting

Crush The Bar! Here's How You Can Build Monster Strong Grip Strength

The type of grip used during the Olympic lifting is very different from traditional lifting grips or dead lifting grip. Here once again a hook grip is used, which is slightly different from the Kettlebell hook grip. The hook grip held here is again meant to be held tight, but then the nature of this grip is such that it lets you have free movement of the bar and your palms while performing a clean or a snatch. People also use the traditional grip while Olympic lifting but this is a big mistake and can limit the performance of the lift.

Lifting Glove And Chalk

Using lifting gloves will shield your palms from any pinches or pains while holding the bar and hence help you focus on the grip. However, it is not advisable to use gloves while Kettlebell lifting as this will restrict free movement. Moreover, prolonged use of gloves can make you habitual and you will not be able to lift without gloves. Lifting chalk too is a great idea and is used by many professional athletes. It's always better to use the chalk rather than the grip.


Helius is one of Mumbai's most promising fitness professionals and part time kettle bell lecturer. His knowledge on nutrition and trainer soft skills management is well recognized. To know more about him CLICK HERE, and mail your queries about fitness to heliusd@hotmail.com. 




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