Health

3 Grip Mistakes Undermining Your Bench Press, Deadlift, and Lat Pulldowns

Fitness is an essential part of our lifestyle. Your body fitness improves your personal and professional life. Thus, we always encourage you to take care of your body. Health is your big wealth. Regular exercise significantly improves your immunity power. Therefore, people focus more on core strengthening exercise and muscle-building training.

In terms of core strengthening exercise, we often skip our forearms. Isn’t it? Forearms are an important part of our core. Your forearm condition reflects your gripping power. Gripping strength acts as the biomarker of your muscle ability. Weak grip strength affects your lifting performance, increases chronic repetitive motion injuries, and deteriorates cognitive behaviour. At the same time, a strong grip strength with a fit body boosts your workout performance and improves your quality of life.

Experience an inappropriate strength ratio between the forearm muscle and elbow or feel the lack of flexibility and firmness in both muscle groups. You can not do weight lifts or deadlifts in your workout session. The more negative thing is that you will have a high chance of potential injury in other body parts, for example, at your rotator cuff when you want to increase your training intensity.

Researchers have proved that grip strength is the best indicator of your overall health condition. We must take care of our grip to decrease the chance of developing excruciating situations. You can accomplish your fitness goal safely.

Thus, your first job is to correct your grip mistakes. You can quickly fix them, but the result will be satisfactory.

However, before correcting mistakes, you need to understand them first. Check out three common grip mistakes and get rid of them quickly.

Mistake # 1 Closed thumb on LAT pulldowns

Have you observed many bodybuilders suffer from hand fatigue? Their hands get quickly tired after weight lifting. It is a classic example of the imperfect implication of a particular exercise. This kind of mistake activates the wrong muscles that cause hand fatigue. This condition is popular as LAT pulldown. You should not perform LAT pulldown with a closed thumb because it is wrong for your forearm muscle. A closed thumb grip primarily limits the use of the lats and engages the musculature of the arms. To avoid hand fatigue, do not close your thumb. Let them be free. In this hand gesture, the most significant part of the weight hits the lats and its surrounding muscles, skipping the biceps and forearms.

Mistake # 2 Limp Wrist on the bench

Do you allow your palms to face the roof rather than your knuckles? If yes, then you are doing wrong with benching with limp wrists. This condition usually occurs with weight lifters who do not have strong wrists and firm grips.

Now your next question will be how to fix this condition? Keep your wrist in a neutral position and place your knuckles straight up. You have to maintain a tight grip to avoid hyper-extending your wrists.

Also, you should keep in mind that if you cannot grip it, you can’t lift it. Before starting your weight lifting training, please make sure that your grip is firm and tight, featured with adequate weight lifting mechanics.

Please avoid thumbless grip during lifting because it dramatically enhances your chance of dropping the bar and severely hurts yourself. The thumbless grip is often favoured as “the suicidal grip.”

Mistake #3: Using only mixed grip on deadlifts

A mixed grip means you will use one hand for the overhand grip and another hand for the underhand grip. The mixed grip concept comes from its capacity to prevent the bar from rolling in your hand and release your fingers up, resulting in a firm grip.

However, a mixed grip is not suitable for your forearms. If you constantly use a mixed grip during deadlifts, you have a high chance of imbalance throughout the body, which creates the possibility to twist quickly when you rise. It means that the side of the pronated hand will rotate backward while another side is supinated and rotated forward. This situation is very harmful to your spine.

If you perform the deadlift with a mixed grip for a long time, you will develop a long-term injury. To avoid severe spine injury, you must prevent mixed grip and use the double overhand grip or the hook grip, which involves trapping the thumb between your first three fingers and the barbell.

If you can’t do this perfectly, practice it regularly because practice makes a man perfect.

Grip strength is vital for the bench press, deadlift, and lat pulldowns. 

Grip strength is an essential factor for bodybuilders to practice bench press deadlifts because you have to put a lot of pressure on your forearm muscles. Thus we always advise beginners to start with core strengthening exercises and use grip strength equipment to boost their grasping ability. Then perform advanced level bodybuilding exercises. A firm grip helps you deadlift properly and burn your calories more.

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