supinated grip vs pronated grip! Come on, let’s compare these two super grips.
What is the pronated grip? What is the supinated grip? Are there other grips? What does a grip mean?
What is a grip?
A grip refers to the positioning of the hands during workout.
The grip determines point of attention in the exercise. When you change your grip, you shift the impact focus on the muscles. The nature of training stimulus being supplied is also changed.
This piece looks at the supinated grip and pronated grip.
The Grips Compared (Supinated Grip Vs Pronated Grip)
When we talk about weightlifting grips, we mean the way you hold your bar. This includes the overhand weightlifting grip (also known as pronated grip) and the underhand weightlifting grip (also known as supinated grip). There are also hybrid grips such as the alternated and the neutral grips. These grips will be discussed here.
The Supinated Grip Vs Pronated Grip
Supinated grip is when you hold the bar with your hand or palm facing forward. As you grip the bar and move it in front or above you, your clenched palm which holds or grip the bar will be facing your body. In our supinated vs pronated grip challenge, the supinate grip has the advantage of being a great alternative many other pull-up exercises that focuses on the biceps and the core. it is used to improve the upper body region.
You perform a supinated-grip pull-up with your palms facing your body, like a curl grip used when doing bicep curls. Drive your elbows back and out as you pull your body up for a full back contraction.
However, in our grip challenge, the supinated grip has the disadvantage of being more restrictive than the pronated grip. A pronated grip is the directed opposite of the supinated grip which is broad and all inclusive. The supinated grip gently improves your back strength and your core. If you need a more inclusive conditioning exercise, I’d advise to focus on the pronated grip. A pronated grip impacts all the upper body area (shoulder, arm, abs and biceps).
Pronated Grip – pronated grip vs supinated grip
The pronated grip is typically utilized when performing a pull-up or strict dead-lift, while the supinated grip is used in exercises such as the dumbbell curl and chin-up.
Having a pronated grip pull up means that you’re having your pull-up with your palms face away from your body as you do the exercise. You can do this by driving your elbows down and back as you pull your body up toward the pull-up bar.
Many weightlifters make the mistake of pausing when their chin reaches a point above the bar. This is a mistake. You are advised to focus on pulling your chest toward the bar for a full back contraction at the top.