Although the barbell looks bigger and heavier, it is easier to use. Because the barbell is an integrated instrument, we control it with both hands, and its stability is far better than that of dumbbells.
If you are a novice in fitness, it is obvious to improve your strength by doing some compound movements such as barbell squat, bench press and barbell bending. In addition, in the late stage of muscle gain, using barbells to increase weight is also an important way to break through the bottleneck of exercise. It can be said that you can't avoid barbells when choosing fitness equipment. When we grab a light object, such as a bunch of keys, no one will care about the way to pick it up and come as conveniently as possible.
The same is true when using barbells. It can be easily mastered when the weight is small, but if you don't know the correct grip when you increase the weight, you may lose your grip, lack strength and have low training efficiency.
(1) positive grip
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The five fingers completely wrap the crossbar, and the thumb and the other four fingers are not on the same side.
This is the most common and safest grip.
Applicable actions: barbell bench press, barbell bending, pull-ups.
(2) Reverse grip
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Fingers are the same as forehand grip, but the palm turns to yourself.
Plus the positive grip, it belongs to the full grip.
Applicable actions: barbell bending, leaning over barbell rowing, backhand pull-ups
(3) Cross grip
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Hold the racket forehand with one hand, and hold the racket backwards with the other hand.
When the strength is insufficient or the barbell is too heavy, it can prevent the crossbar from rolling down, which is a very safe way.
Applicable action: heavy hard pulling
(4) Half grip or empty grip
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Five fingers are on the same side of the crossbar, and there is no need to wrap the crossbar with your thumb.
It can reduce the pressure on the forearm and wrist. This is a very comfortable grip, but it is easy to get rid of, so it is also called suicide grip. Except for professional players, don't use this grip when bench pressing.
Applicable actions: barbell squat, bow dumbbell rowing, forehand wide pull-ups
(5) Lock the handle
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It looks like a positive grip, but stick your thumb on the bar first, and then wrap your thumb with the other four fingers.
The least common grip, in the case of insufficient strength, the thumb can hold the barbell more stably, but the hand will be very painful.
Applicable actions: hard pulling, weight lifting.