Depending on the type of grip, different muscle groups are trained.
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Have you ever paid attention to your grip when strength training with dumbbells or on machines? Depending on the type of grip, different muscle groups are activated and more loads can be moved. Some strength exercises automatically require the respective grip, and for others it is possible and useful to vary the grip technique.
The neutral grip is primarily used in dumbbell training and is also known as the hammer grip. The palms of the hands are turned inwards and the thumbs point upwards. With the overhand grip, also known as the instep grip, both palms are placed on the dumbbell and the thumbs point inwards. This grip is required, for example, for pull-ups. An undergrip means that both palms are placed under the dumbbell and the thumbs point outwards. By externally rotating the arms, the shoulder blades are also actively positioned. This helps with good posture. The cross grip is a special grip technique. This allows particularly heavy weights to be moved. One hand has an overhand grip, the other has an underhand grip. To avoid muscular imbalances between the two halves of the body, the hands should alternate from set to set. This grip is particularly common in deadlifts. The open grip is also known as the monkey grip. The thumb is not used to grip the dumbbell as usual, but is placed parallel to the fingers. However, this grip technique involves the risk of the dumbbell slipping out of your hands and is therefore only recommended for experienced exercisers. However, it can be easily learned by beginners on a weight machine.
If your grip strength is not sufficient to lift more weights, you can also train with pulling aids. These are leather loops that are wrapped around the dumbbell and the wrist; This means you can hold significantly more weight in your hands. Basically, when it comes to strength training, you always have to learn the correct technique first before increasing the weights.
Nora Häuptle is the national soccer coach of Ghana’s women’s team, TV soccer expert and owner of the company Musketeer Coaching & Consulting.
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