| The
Wrist Positions by
Danny O'Dell MA. CSCS*D |
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The overhead
and over the face lifts The correct
hand position used while lifting may prevent an
injury to the wrist structure. The wrist is a
closely connected, multi-structured, multi-movement
capable joint consisting of a complex of tendons,bones,
and ligaments. Every |
single part must work efficiently to be effective in all
the tasks required of the wrist and hand. The following
photos depict some of the common hand grips employed while
lifting.
Also included are two photos (figures 7 and 8) that
show a common and all too frequent beginner’s
mistake, a hyper-extended wrist. If left uncorrected
this grip style may lead to serious injury of the wrist,
especially in young lifters.
Figure number one demonstrates one of the most dangerous
of the grips often time employed in the sport of Powerlifting.
The thumb is not circled around the bar. Lifting in
this manner leaves little room for error. The bar can
easily slip out of the palm during a lift and come crashing
downward faster than the spotters can react to catch
it. Having a 300 plus barbell free fall onto your chest
has a tendency to wake you up quickly.
In several lifting associations the lifter has to give
written notice, they are going to use this grip. Once
this notification is given, the lifter may give up the
right to any damages from the association.
Figure two illustrates a full grip. Having the fingers
opposed by the thumb provides a more secure hold on
the bar. In most of the overhead and over the face lifts,
this is the preferred method of grasping the bar.
The figures above depict correct grips both from the
front and to the rear of the bar. Notice the thumb wrapped
around the bar and over lapping the fingers. This affords
a safe, secure and comfortable grip.
The opposite method of holding onto the bar is a hook
grip shown in figure five. The hook grip is used mainly
for the deadlifts and the Olympic lifts, as it is very
secure. It does take some getting used to however as
it can be painful on the thumb.
The overhand grip shown in figure six is important
for its wrist sparring properties.
Dead Lift and Olympic Lift
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The pronated
hook grip.
Notice the thumb tucked underneath the fingers,
locking the hand to the bar. |
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The
alternate grip helps to keepthe bar from rolling
out of your hands during the lift. |
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This grip is useful in doing the Jefferson lift, ‘T’
bar rows and in some barbell rows for change of pace.
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Danny M. O'Dell, MA.
CSCS*D Copyright 2003 Explosivelyfit Training Systems
Danny is co-owner of ‘The
WeightRoom’ gym and Explosivelyfit.com,
both located in Nine Mile Falls, WA.
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Masters Degree is in Human Services and he is a
Certified Strength and Conditioning Specialist with
Distinction through the National Strength and Conditioning
Association. He is a member of the Washington State
Coaches Association. His website is http://www.explosivelyfit.com
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