The Truth About Support Grip TrainingThursday, August 18th, 2011
I hope you are going into the gym and just laying waste to all your old PR’s and establishing new numbers that most people would never think possible!!!
A Picture of Me Post-Workout after Laying Waste to PR’s
Today I have a quick video for you about Support Grip Training.
Support Grip is the method of gripping where the fingers are wrapped around a barbell, dumbbell, pull-up/chin-up bar, etc.
With Support Grip work, the thumb should only be acting as a secondary auxiliary digit, locking over the pointer and possibly the middle finger. For true support grip, there should be overlap, and no space.
A perfect example of Support Grip is the deadlift. You wrap your fingers around the bar and support its weight and then further wrap your thumb over your fingertips in order to help secure your grip.
Bill Starr – No Problem Holding onto the Bar
However, some trainees do not have the Support Grip to maintain a grip on the bar throughout the full range of motion of the deadlift. This leads to their thumb slipping off and their fingers opening up, and missing the deadlift.
Unfortunately, with many of the videos and articles I have seen available, the suggestions that are made are wrong. DEAD WRONG. They tell you to do things like using thick bars to increase your deadlift grip.
In my opinion, this is a mistake, and in speaking with countless people, it does very little to work the specific support grip needed for deadlifting.
Here is a video that covers exactly what I am talking about. In this video, I will tell you why fat bar training is limited in its ability to build true Support Grip Strength, and one method that I feel is much better.
Sign up here for my 8-Weeks of Grip Training Workouts.
If the implement is so large that you can’t wrap your fingers around it, then you are not training Support Grip, you are training Open Hand Grip. There is a huge difference and this is why after training with thick bars like Fat Gripz, people find their hands are strong as hell, but haven’t improved that much in the deadlift itself.
For the Record I LOVE Fat Gripz, and I use them all the time.
I just think there are better ways to train for True Support Grip
Of course, the method I tell you in the video is not the only way to increase your Support Grip Strength. I have lots more ideas that I’d like to share with you if you’d like to hear them.
Just put a comment in the box below if you want more Support Grip Strength Tips.
For example, let me know if you have trouble holding the bar in the deadlift, your hands give out during pull-ups, or if you have to cut your sets short on rows and other pulling movements and I can go into more detail on future posts.
And definitely don’t forget to get my 8-Weeks of Grip Training Workouts. I’ve got tons of Grip Training methods in that free video and PDF.
All the best in your training.
P.S. Don’t forget to leave a comment below if you struggle with Support Grip.