In our fitness process, grip strength is a very important factor. It usually receives little attention from others and is often the work behind the scenes. Who! But once you ignore it, he will make you pay!
Stronger grip + heavier weight = more muscle
Anyone who understands strength training will tell you that “Strength builds muscle. one of the key elements”. And one of the best ways to increase intensity is to lift heavy weights. However, you can only lift as much weight as you can handle. Simply put, the stronger your grip, the heavier you can lift. Moreover, lifting more weight usually means more muscles
There are many exercises to improve grip strength, and the most effective way is to perform some actions that require "tight grip", such as various pulls. The actions of grabbing, holding, and lifting
Today we are going to recommend a great grip training movement: barbell T-bar Deadlift!
We have introduced before using the T-bar for deadlift training: During the eccentric phase of the movement (the process of the bar moving downward), the arc of the bar movement will be slightly backward, causing the center of gravity to move further behind the body. Works more of the posterior muscle chain (hamstrings, buttocks, back).
Pinch the edge of the bar with your hands to perform a deadlift. Increasing the difficulty of pinching with your fingers can help you strengthen your forearm muscles and grip strength very well!
The following is an action demonstration:
1. Fix one end of the barbell in the ground slot! Then choose the right bar weight!
2. Then lean over and pinch the edge of the barbell with your fingers. The starting position is the same as the deadlift, keeping your back stable and neutral
3. Fix your arms, pinch them, and then start you Use your buttocks and hamstring muscles to pull up the barbell, and tighten your buttocks to complete the lock!
4. When lowering the barbell, sit your hips back and feel the back of your thighs being slowly lengthened until the barbell returns to the ground!
5. Hold the barbell hard, as if you are crushing a biscuit!
6. During the movement, pay attention to keeping the trunk stable and tightening the core!
7. Keep the barbell close to the center of gravity of the body to avoid excess torque that increases pressure on the lower back!