Grip – Appliances catalogue

29 Jan

This Kettlebell Grip Cue May Change Your Training for the Better

January 29, 2022
Posted by Samson

#kettlbell has garnered over three million posts on Instagram. Your favorite fitpo is probably (definitely) overhead swinging and lifting kettlebells, and you've been officially convinced to swing and lift kettlebells. If this sounds like you, you've probably encountered an annoying and unexpected problem: your grip is bad.

Man grabbing a kettlebell in a turkish stand up position

Kettlebells aren't the easiest tool to grab, and the ballistic nature of many kettlebell moves makes them even more difficult to hold on to. what's more Your ability to grab and hold tight actually makes it easier stronger and more powerful elevators. And it all starts with your muscle fascia.

The importance of the handle

The fascial lines of the body are diverse. This article is not meant to be an introduction to fascia, but rather a better understanding to improve our training. The arm lines are particularly relevant to our grip needs. There are four of these lines and they all play some role in grip and its impact on increasing our performance.

This experiment uses the principles of irradiating muscle tension to demonstrate the importance of grip:

Let your arms hang loosely at your side and be aware of any tension. Now make a fist. Notice that it's not just the hand muscles that are tight. The tension travels up your forearms.
Get your grip even tighter now. Notice that the abdominal muscles are tight. Notice how the tension is now not only in your shoulders but also in the muscles within your shoulders. How You Grip The grip has the potential to activate every muscle in your body.

Let's try our experiment again, this time to demonstrate the importance of the arm lines:

grab as tight as you can However, focus on squeezing your thumb and forefinger the hardest. You should feel the pectorals and deltoids tighten powerfully.
Now focus on gripping hardest with your pinky and ring finger. This time, you should feel the muscles in your back—the lats, rhomboids, and rotator cuffs—tense.

Applying this knowledge to exercises is common sense, but few people do it. The conclusion from these tests is that when the body is ready to push (via the pecs and shoulder muscles), your grip needs to involve the index finger. The opposite is true for pulling movements, where we want to make sure the pinky and ring finger are in direct contact with the bar or bell.

Hand position for smarter grip

The most common hand position when using kettlebells is a grip, sliding the wrist into the corner of the bell where the handle and body of the bell meet. This allows the handle of the bell to run diagonally across the hand and minimizes discomfort on the back of the wrist.

Then most people wrap their index finger and thumb around the handle. You might mistakenly believe that this grip is acceptable. It's not acceptable. This grip will actually decrease performance while increasing the risk of injury.

Man squeezing a single kettlebell over his head outdoors MDV Edwards/Shutterstock

Here's why: When you press, you need to address not only shoulder flexion but also shoulder stability. If the pinky doesn't grab the bell, the rotator cuff will not fully engage. And when it comes to swinging or squeezing a heavy object overhead, you definitely want all of your shoulder muscles engaged.

A better way to To squeeze (or stand up or snatch) a kettlebell, hold it so that the handle of the bell goes directly over your hand, in line with the calluses. This handle enables both the use of the prime movers and the optimal functioning of the stabilizers.

Stronger grip for better movement

If we extrapolate this to other kettlebell exercises like squats or swings, we can see that these fascia lines connect the fingers to the muscles around the shoulder and also become muscles of the core on either side. The front and back feature lines form two large Xs, one on the front of the body and one on the back.

Proper use of the grip will engage our postural control muscles and enhance all of our larger lifts. Again, for kettlebell squats, the flat grip (as opposed to the diagonal grip) is a better option because it activates most of the supporting muscles.

Once you get used to gripping this way, you'll find that your performance improves while your risk of injury decreases. Changing your hand placement might make a difference in how much weight you can lift, but that shouldn't be a problem unless you're a powerlifter. Focus on how well your body can move and function as a unit.

More on muscle loss:

02 Jan

Blog

Learn how to perform a Reverse grip bench press the right way

January 2, 2021
Posted by Samson

For people who want to strengthen their upper chest muscles, the backward grip bench press acts as a savior. This is a potential workout that aims to take the pressure off your shoulders and tone your chest muscles. It also aims to train your triceps for better performance. Despite these exciting benefits, the difference is hard to tell if you don't do the exercise correctly. That is why it is important to understand how to do it right. If you want to know how to play Backward grip bench press Let's go the right way!

Reverse Grip Bank presses on the upper chest

The reverse grip bench press is a simple exercise that you can do freely. For those who do this exercise, it is practiced on a flat bench with an underhand grip. Reverse Grip Upper Chest Bench Press is often the most useful of all. If you do the exercise correctly, you will get the results in no time. So here is what to do!

1. Lie on a flat surface and hold the bar with a reverse grip. Make sure your hand is shoulder width apart and place your thumb around the bar.

2. Push the bar back to the starting position and flex it without your elbows popping out.

3. Don't lock your elbows out at the top of the repetition. Make sure your arms are slightly bent and that you are always in control of the weight.

4. Now make sure that your elbows are pinched at the sides. Slowly bring the bar onto your lower pecs and gently lower it on.

5. Push the bar back to the starting position and bend without your elbow flickering out.

6. Don't lock your elbows on top of the repetition. Be sure to keep your arms flexed while maintaining control of the weight.

7. Perform the Backward grip bench press on the upper chest regularly for timely benefits.

Reverse grip bench press dumbbell

The Reverse grip bench press dumbbell is a variation of the reverse grip bench press. When using a dumbbell in this exercise, you add more weight for more improvements and improved body function. Thus, this exercise can immediately bring several benefits to your front door. Be sure to follow the directions as you perform the exercise.

1. Hold a set of dumbbells and begin the exercise. Sit on a flat bench and place the end of the dumbbells on your knees.

2. Now gradually lie back on the bench and slide the dumbbells straight across your chest.

3. Rotate the dumbbells so your arms are pointing towards your shoulders. This is your starting point.

4. Gradually lower the dumbbells, keeping your palms straight. You need to do this with your middle chest.

5. When the handles are at chest level, stop and lift the dumbbells again.

6. Repeat the process Reverse grip bench press dumbbell exercise regularly to get the best benefit.

Reverse grip bench press muscles were working

This exercise aims to work the sternal head of your pectoralis major, which is the largest pectoral muscle. It also works the head of the pectoral muscles, the collarbone and aids in the daily movements we make. This process also affects your triceps and core. For all those people who do this exercise in time, they will be able to have theirs Reverse grip bench press muscles were working in no time.

Take that away

The Backward grip bench press is a practical exercise that you can try at home without any inconvenience. So don't wait any longer. Do this exercise right away to see the benefits.

FAQ

1. Are the Reverse grip bench press muscles were working for real?

Yes, that Reverse grip bench press muscles were working really happen.

2. Do you have any? Reverse grip bench press dumbbell Tips?

To the Reverse grip bench press dumbbell Tips, all you need to know is:

Don't let the dumbbells touch the top of each rep.

Use a full range of motion to lower the dumbbells.

3. How many reps should I do for this exercise?

A total of eight to twelve repetitions are sufficient for this exercise.