This post was written by Landon Mcclish, human performance assistant, Parkview Sports Medicine.
There are a variety of grips that an individual can use when lifting weights, but how does that individual know which grip to use, and when? In this post, we explore the options and a few exercises that utilize that method. Some exercises pair with multiple grips. This is where you must experiment and find what grip you prefer! Excellent tutorials for both the grips and the exercises can be found across the internet. Have fun trying these out!
Weightlifting grips and exercises
Overhand grip – This grip applies when grasping the bar with palms facing down.
Exercises include:
- Barbell deadlift
- Romanian deadlift
- Bench press
- Barbell shoulder press
- Lat pull-down
- Barbell row
- Pull-ups
- Power clean
Hang clean
Underhand grip – This grip applies when grasping the bar/dumbbell with palms facing up.
Exercises include:
- Barbell biceps curl
- Dumbbell biceps curl
- Reverse grip barbell row
Chin-ups
Neutral grip – This grip is best for grasping the bar/dumbbell with palms facing in
Exercises include:
- Trap-bar deadlift
- Dumbbell hammer curl
- Shoulder raises
- Farmer’s walks
Suitcase carries
Alternated grip – This is applied when grasping the bar with one hand in the overhand position and the other in the underhand position.
Exercises include:
Barbell deadlift
Hook grip – This is when grasping the bar overhand with the thumbs under the index and middle fingers.
Exercises include:
- Barbell deadlift
- Power clean
- Hang clean
Learn more about the services available through Parkview Sports Medicine by visiting us here.
