![]() You can achieve the same neutral wrist position using the standard grip versus a suicide grip. The Same Wrist Position Can Be Achieved With The Standard Grip The wrist position is not a function of where the thumb is on the barbell You can squeeze your hands much harder in a normal grip vs. ![]() This is why I always like to tell my athletes to ‘leave fingerprints on the barbell’ because that’s how hard I expect them to be squeezing their fingers when bench pressing. Alternatively, if the hands are tight, the greater the proprioceptive ability we have, and the lighter the weight will feel. If the hands are relaxed, the less proprioceptive ability we have, and the heavier the weight will feel. You can generate greater muscle stiffness by squeezing your fingers as hard as possible around the barbell, which will recruit the muscles of the hands and forearm. It’s been shown that you can increase your proprioceptive ability by creating muscle stiffness. Therefore, as the barbell sits in our hands, it’s constantly providing feedback to our central nervous system about how the load feels and where our limbs are in space. Our proprioception is activated by special receptors in our skin, muscles, tendons, and joints. So, whether a load feels heavy or light can be partly attributed to our proprioceptive ability to gauge ‘muscle force and effort’. This occurs because of the idea of proprioception, which is defined as (1) the sense of position and movement of our limbs, (2) the sense of muscle force and effort, and (3) the sense of balance. Having your hands as tight as possible around the barbell is important because it will make the barbell feel ‘lighter’ in your hands, which will build your confidence under heavy weight. Your hands won’t be as tight around the barbell by using a suicide grip versus a normal grip. You Can’t Grip The Bar As Tight (Making The Weight Feel Heavier) You can grip the bar tighter using a standard grip
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