Page 7 - NGA NATURALmag 2019 SPRING-SUMMER Issue

Spring-Summer 2019
You can add add this into your programming in in in in vari- ous ways A couple of examples would be by adding it it to to your your current current training protocol or replacing some of your your current current lifts that are similar with these Adjusting your your grip is another quick way to increase your your strength especially with deadlifts The most common form of grip is known as as “Double Overhand” with both palms facing the the athlete when grabbing the the the bar Individuals will have a a a a a a a a a a a a a certain range of of load where they eventually lose grip with this technique Instead of of of going right to using straps or or other forms of of assistance try changing your grip technique Mixed Grip is my go-to for most athletes It’s the easiest way to to to increase your your grip strength without too much manipulation Keep one hand hand in in your your your overhand grip (palm towards you) and and and and and take your your other hand hand hand and and and and and have the the palm palm face away from you you you As a a a a a a a a a a a a a side note it it it it may be be best to to alternate hands in in this position within your sets to to limit the potential for muscle imbalances Hook Grip is another option and my least favorite due to being highly uncomfortable (painful) for for most athletes but it it does work It also has a a a a a a a a a lower risk for bicep tears which can increase with mixed grip when not done properly For this keep your hands in fin in the the double overhand position but wrap your your your fingers around your your your thumb thumb instead of of the the the thumbs being on the outside of of your your your grip I highly recommend trying a a a a couple of options as as a a a a a a way to to increase your grip strength There is nothing wrong with using training tools like lifting straps because there are actually intelligent ways to to use use them them but do some self-evaluation first If you you find yourself abusing them them that’s when when it it becomes detrimental to you you you you as an athlete Additionally when when you you you you post your deadlift PR’s on on on social media it it won’t look like amateur hour and you’ll actually get the respect that you you might be seeking n n n THE NEGaTIVES
1 Lifting straps straps can’t be used in in in in in competition so if if you you you abuse straps straps in in in in in training you you you can can guarantee you you you won’t lift lift as much without them especially for for heavy lifts This will also result in in a a a a a a a a severe drop in in performance when it matters most and even worse as an an an athlete you could miss that game winning tackle 2 Lifting straps can also cause grip endurance to decrease If you you are in in in in CrossFit or Strongman you you certainly will will need that endurance during competition and using lifting straps will will not provide it it 3 Professionals in in the field of of of strength and con- ditioning do not count count 1RM’s with use of of of straps nor would this count count in in in in competition Bragging rights are are lost if if you you are are deadlifting with straps and also will not garner you you respect in in the larger field of of professionals To actually increase grip strength or endurance there are a a a a a a a a a a few main points to consider First you can can increase grip strength by by training just like anything else in in in in in in in the body This can can be done by by implementing different lifts and strategies into your your training protocols Secondly try changing your your grip technique which may allow you you to to complete a a a a a a lift without the use of straps To maximize grip strength especially in the deadlift you will need to develop two specific grip grip grip holds: crushing and supporting Crushing grip grip holds holds are are fingers to palm (grabbing strength on the bar) whereas supporting grip holds are are needed for for carry- ing ing ing loads for for distance or or or or or time (strength endurance of of of of holding the the bar) Below are a a a a a a a a a couple of of of of my favor- ite ways to develop each of of of of these two types of of of of hold:
Crushing: Towel Towel Pull-ups & Barbell Towel Towel Wrapped Rows
Supporting: Farmer’s Walk with different grip varia- tions & Loaded Pull up up Bar Hangs
About the Author: Chad Adamovich is is Co-Owner of of of P4P Muscle and Owner Owner of of of IronScience He has spent over half a a a a a a a decade with his pursuit of of of education in in Exercise Science and and sports nutrition In addition he he holds the credentials as a a a a a a a a Certified Strength and and Conditioning Specialist (CSCS) Chad has has an an an an unparalleled passion for for the the research science and and application behind sports performance nutrition and and hypertrophy He has has devoted the the majority of his life to helping athletes at at at the youth collegiate and and PRO level in in in in numerous sports His experience is is is vast and and has included being a a a a a a a a a Direc- tor tor for for Athletic Republic Director of of Training & Development for for a a a a a a a a a multi-club franchise and more To get additional free professional training advice follow follow P4P Muscle on on on on facebook Instagram Instagram and youtube You can also follow follow IronScience on on on on Instagram@ironscience_pro
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