WHAT ARE DIFFERENT GRIP TYPES?

WHAT ARE DIFFERENT GRIP TYPES?

October 4, 2021
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There are three main grips widely used while weight-lifting.

 

They consist of the following:

PRONATED GRIP 

SUPINATED GRIP 

NEUTRAL GRIP

MIXED GRIP

PRONATED GRIP 

Pronated grip is also known as overhand grip. This is the most commonly used grip when resistance training. To use this grip, you start by placing your hands on a bar with your palms facing down and your arms at shoulder width apart. Your thumbs will grip around the bar, allowing you to secure and fixate it so that it travels properly against gravity.

 

When should you use a pronated grip? 

  • Bench Press
  • Shoulder Press
  • Barbell Squats
  • Deadlifts
  • Tricep Barbell Exercises
  • Bent Over Rows

    SUPINATED GRIP  

    Supinated grip is likely the second most commonly used grip type. It is the complete opposite of pronated grip, in that the hand placement consists of gripping the bar with your palms facing upward or towards your face. This grip is widely utilized for pulling movements as it allows your biceps to aid in pulling weight. 

     

    When should you use a supinated grip?

    • Rows
    • Chin ups
    • Any bent over row variation
    • Any lat pulldown variation
    • Inverted Rows
    • Some deadlift variations
    • Curls

      NEUTRAL GRIP

      Neutral grip is the most natural grip. It is most commonly used for movements where a trap bar, dumbbells or cables are being used. Body weight movements, such as chin ups or dips, also regularly involve this grip. 

       

      When should you use a neutral grip?

      • Dumbbell Rows
      • Chin ups
      • Curls
      • Cable movements for triceps
      • Cable movements for chest 
      • Cable movements for shoulders
      • Trap bar exercises

        MIXED GRIP  

        Mixed grip consists of a mix between a pronated and a supinated grip. It is widely known as the most secure grip, as your body's opposing forces from each hand allow for more proper securing of the bar. It is mostly used by those wanting to lift heavy loads, those who want to focus on securing the bar placement for a better grip or people wanting to fix muscle imbalances they may have on a "weaker" side.

        When should you use a a mixed grip?

        • Barbell Deadlifts
        • Barbell Rows
        • Pull ups
        • Inverted Rows