If you’ve had a training session with Jon recently it’s highly likely you’ve heard him get excited about his newest toy – dynamic training grips. You may have even tried them out firsthand already!
For those of you who are not in the know, this article breaks it down for you. Who knows, you may get yourself excited enough to try these out in your next PT session.
WHAT ARE THEY?
In essence the training grips can be used for any exercise that you use a hand grip for and they can be attached to most pieces of exercise equipment.
You may be asking yourself why you would use training grips when there is perfectly suitable exercise equipment already. While this is true, the training grips have a multitude of benefits that can enhance your current training regime.
TYPES OF GRIP
Given the grips are dynamic you can utilise a number of different grip types for your exercises.
Ergonomic grip is the most efficient for high repetition exercises. As the handle mimics the angles of your hand it means the strongest part of your hand (the middle) takes most of the load and the pressure is removed from the weaker parts of your hand.
This grip does the reverse of the ergonomic option. As the weaker part of your hand is now supported, you are able to lift or pull heavier weights.
Using either the ergo or power grip, you can put your ring or index finger through the middle of the strap. This forces your forearms to work harder in the exercise as gripping the handle is more difficult.
WHAT ARE THE BENEFITS?
New Muscle Fibre Activation
Did you know that by changing your grip you are actually doing a new exercise as the movement has changed biomechanically. By completing your standard exercise regime with a different grip you will recruit new muscle fibres.
Pull-ups and lat pulldowns: By rotating from overhand to underhand grip, you can achieve a better contraction in your lats.
Deadlifts and shrugs: Use a neutral grip or gently rotating grip.
Barbell or machine rows: Start rotating either from the overhand or the underhand grip.
Increase range of motion
As the grips extend by the length of the strap, you are no longer restrained by a static bar in your pull movements which can restrict your range of motion. For example, in a lat pulldown or a row, you can extend the length of the pull as you can go further back than the bar will allow against your body. In a pull-up, your lats can experience a more intense stretch.
Arguably the biggest benefit to the grips is the lower risk of injury. As the grips are dynamic, they are designed to follow your body’s biological path of motion. This is not possible with static grips, which may force you into unnatural positions.
The use of a rotating grip also recruits the rotator cuff muscles. By utilising our biomechanical movement patterns, these muscles are strengthened and common shoulder injuries can be avoided.
Finally, the handle mimics our natural closed hand position which can reduce the stress placed on the pressure points in our hand compared to a standard bar or handle.
Now that you have an understanding of dynamic training grips and the multitude of ways they can enhance your training, if you want to give them a try, get in touch with an EpicWin trainer who would be more than happy to show you the ropes!
Information courtesy of: https://angles90.com/
Shayla is a Personal Trainer working from the EPIC WIN PT studio in Newmarket, Brisbane. Follow all the fun and adventures by liking the Facebook page here