training way

Today we’re going to talk about a little detail that many people don’t pay much attention to, and that is how we should grip the weight when doing training, whether it’s a barbell dumbbell grip or a variety of handle ropes.

Many people may subconsciously think that we should just hold it like that, but that’s not the case.

As we’ve said before with hard pulls, the forward and reverse grip may not be as safe as the double forehand grip, so we recommend, for example, using a booster belt for the double forehand grip or using a locking grip, and for bench presses, we strongly recommend not using the half grip/virtual grip, but the full grip.

The truth is that it is a basic skill for every trainer to choose whether to hold a full grip, half grip, lock grip, reverse grip or forward/reverse grip for different situations, not only for better training results, but also to protect the training. Safety. Here we give some simple and clear references to help you make better judgments afterwards.

Full Grip

The full grip, as the name implies, means all five fingers are holding the barbell, strictly speaking, the movements that must be fully gripped are those that require lying down for free weight, if you use half grip, there is some risk of dropping the weight.

The opposite of the full grip is the half grip. Besides the above-mentioned actions, it is recommended to use the full grip for all other actions.

Half Grip

The biggest advantage of half grip compared to full grip is that the force in half grip will be in a straight line, which is better for stimulating the target muscles, whereas in full grip, the weight will be held closer to the base of the fingers, which will create a certain torque and keep the small arms under high tension, which may affect the back, chest and shoulder targeted exercises.

For most back training exercises, if you care more about the stimulation than the performance, I would recommend half grip, whether it’s vertical pull-ups like chin-ups or horizontal pull-ups like rowing; for chest pushing with fixed equipment, or doing bicep curls or ropes, there is no safety concern, so even though half grip may not perform as well as full grip in certain situations, I would recommend trying half grip.

Counter Grip

A counter grip is a grip in which the palm of the hand is up, or closer to the face as it moves. Usually in biceps training, trivia: we actually use strictly a reverse grip, and the reverse bend is actually a positive grip by definition of the grip!

And in addition to this part of the training, in the back training, there are also often counter The pectoralis major muscle is known for its ability to adduct the humerus and rotate the shoulder joint, and it tends to affect these two functions in the forward grip, while the reverse grip can be used to stimulate the back better. By going to a move like the upper rope breast pinch, you are able to provide better stimulation of the upper chest.

And Some Grip.

Other grips such as the oblique grip and semi-oblique grip are more joint-friendly and can be adapted to people with shoulder discomfort, so they are also useful in back and chest and shoulder arm training. The locking grip is mainly used for heavy pulling, shoulder shrugs and weightlifting exercises, where the barbell is held with the four fingers wrapped around the thumb to further strengthen the grip.


Of course, specific to the execution of the training, there are many different situations to consider, but in most cases, you can refer to the suggestions given in this article to implement the grip, which is often more reliable.

I don’t know the simple reference guide for today’s grip. Does it help everyone?

By Kenneth

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