Best Barbell Grip Variations For Bodybuilding

If you want to make the most from your workouts, you need to mix things up occasionally. Ultimately, if you don’t involve plenty of variation in your exercises, your progress will rapidly plateau. According to the proven studies, changing exercises routinely, and using different set and rep schemes, will keep your muscles growing and getting stronger.

Various barbell movements involve different grips. There are traditional Globo gym lifts, Olympic lifts, and Power lifts. Each lift serves its own purpose and you can utilize each of these to have a balanced fitness program. It is essential to choose the right grip for the lift that we are performing. This will enhance efficiency in lifts and build strength. 

Many people just “grip and go” with no genuine idea of how their hands affect the workout they are performing. In fact, the way you hold your machine handles, barbell, or dumbbells can have a great impact on the workout you are doing.

Gripping a barbell is not rocketry. It is somewhat that you perform without even thinking twice. Here are the following grips to add variety to your fitness training.

Double Overhand Grip (Pronated grip)

It is one of the most common hand grips. In this grip, all four fingers are clothed around the bar, and the thumb normally next to or rests on your fingertips. With this grip, to keep your wrists straight you need to give your best.

With a broad range of workouts, this grip works well i.e. triceps pushdowns, bench presses, barbell shoulder presses, lat pulldowns, and reverse biceps curls. Also, you can use it for deadlifts.

This grip enables you to hold and pull the minimum amount of weight until you have beast gripping strength. It helps you to improve overall grip strength.

Double Underhand Grip (Supinated grip)

Another common grip, the underhand grip is the opposite of the standard overhand grip. In this grip, the thumb is involved, but the palms are directed away from the body.

Probably, you have used this grip for barbell curls but this grip is also perfect for bent-over barbell rows. If you want to target the biceps more effectively, for biceps curls use a thumbless variation of this grip.

Mixed Grip

The mixed grip is absolutely what it sounds like, it is the combination of the first two variations: one pronated hand and one supinated hand. One of the main advantages of this grip is that it prevents the barbell bar from rolling out of your fingers. With this grip, the powerlifters lift the intense weights possible without using wrist straps. In powerlifting meets, wrist straps are not allowed, while they are lawful in strongman competitions. Also, for pull-ups and lat pulldowns, you can use a mixed grip.

For competitive powerlifters trying to deadlift as much as feasible, this grip works great. But it can be unsafe because there is potential for biceps tears to appear.

If you make sure not to overly involve your biceps, this grip is an option for shrug or deadlift variations, if you are an expert lifter.

Hook Grip

To get more weight up another option is the hook grip. This looks like an overhand grip, but in this grip, the thumb is placed underneath the rest of the fingers. This enhances friction, which prevents the bar from slipping out your hands.

With this grip, you can lift more without the bar rolling out of your fingers for as much as you can keep tightening your thumb. 

It is commonly used by Olympic weightlifters. The hook grip is a great way to strengthen your grip, it can also be painful and takes a lot of becoming adapted to. To make this grip more bearable often weightlifters tape their thumbs. During deadlifts, the hook grip is also used by exercisers who want a strengthened hand position.

False Grip

This grip is known as the thumbless grip and the suicide grip, if you use it rightly it won’t put your life at risk. In a false grip, without wrapping your thumb around the bar you need to hold it with your fingers. This grip enables you to rotate your elbows and shoulders into a relaxed, biomechanically beneficial position. This takes the stress off your joints. Your hands are a lot more locked in when you hold the bar normally, which could cause sore elbows, wrists, and shoulders.

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