Types of Crossfit and Hostterophilia grip

Even if you don't believe it in both Cross Training and in Lyterfilia is something essential, and that you have to work to be a better athlete. We can define the grip as the way in which we support the bar or some other object or simply the position of our hands to sustain our weight either static or moving.

And it is that depending on the grip that we use we will achieve greater resistance when it comes to loading weight or greater protection for our hands, especially in movements that are constantly repeated and intensely such as those dominated with kipping.

When practicing Cross Training there are different types of grip depending on the element with which we are or the exercise to be performed.

Holyletering

Prono grip:

It is one in which the palms of the hands look towards us. It is the most used and common, either with a more open grip, that is, the most separate or more closed arms, with the most together.

Swap:

It is one in which the palms of the hands look in the opposite direction to us, outward. It is not very common, and is used on and especially in accessory movements or exercises.

Mixed grip:

This grip is one in which one hand is in Prono position and the other in supine position, it is a widely used grip during dead weight or Deadlift. With this position we get a greater stability of the bar because the forces in both cases turn the center. But you have to be careful when using it because it can also cause biceps injuries.

Gatillo or Hook Grip grip:

This grip as you increase the weight in the bar will be essential. With the trigger grip, what we get is to sustain the bar better preventing it from being slipped. For this, what we do is place the four fingers on the bar and the thumb that is below we hug it with the annular index and even heart. Making this dam, which is very unnatural and that you must practice from the beginning even with a empty bar, you will get much better grip in movements such as snatch, loaded, or dead weight.

The trigger grip should start practicing it with the empty bar to get used to your hand to catch that finger. The constant use from heating will cause your body to normalize it.

Garms for the dominated bar

When hanging on a dominated bar depending on which muscles we want to emphasize we will use the aforementioned prone grip or supine grip. Also depending on the opening of the hands we will focus more in some areas or in others.

It is not very common, rather it is quite uncommon, but there are athletes that manage to dominate with kipping with a mixed grip.

Suicide grip: 

This grip is made by placing the fifties of the hand on the bar, that is, we do not close our hand on the bar but rather hold or rather, we hang on it.

It is obvious that if you have this name it is for something, and that is that the chances of releaseing you unintentionally and falling are quite high. This will be easier to happen in series with many repetitions and in which fatigue plays a bad pass.

With the suicide grip what we get is a lower friction in the hand but we reiterate that its use is quite advised. If you could use it and could be effective to make strict pronas dominated.

Grip for rings

If we use a normal grip in rings as we would get naturally over time, the only thing we will get will be damaged and reduce our effectiveness in the movements.  That is why in rings we use a special grip, the false or false grip grip.

False grip:

Another that is quite unnatural, to perform it we put the hand in the handle causing our doll to rest on it and turn so that the entire octopus zone under the thumb supports our body in Lanilla. With this movement our hand will embrace the ring from much below.

As we say, it is not very natural but tremendously effective when getting your rings muscle ups, because your hands are in a position a little higher and get a better displacement.

Ways to improve your grip

The first way to improve grip is whatever is practice it, especially those who are not natural such as the Hook Grip or the False Grip.

Another way to improve your grip is simply Hanging you from the bar, with this you will get better resistance and you will get used to your hands and forearms to that position.

You can improve your grip doing exercises such as the farmer's walk with kettlebells or axle bars (with a greater diameter in the grip area).

Finally, it may be interesting that you practice The clamp with your fingers. For that, simply prove to take records placed vertically on the ground with the tip of your fingers. Start with the 5 kilos, and you will see that the difficulty is exponential!