When training with barbells, there are many factors to keep under control; you need to check your position, posture and the trajectory of the bar. One of the critical factors is the pinch (made with three fingers); how the bar is held determines the success or failure of the repetitions of an exercise.
La suicide grip is a type of grip that can be used for barbell bench press exercisesbut is it really safe? If you have a trusty spotter with you, this thumbless grip could help ease your wrist and achieve a good shot at bench press.
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What is the suicide grip?
La suicide grip, also called a bulldog grip, is actually a thumbless grip, usually used during bench presses with a barbell; normally the thumb is used to lift the bar, being on the other side of the other fingers.
This grip can drastically increase the risk of injury, as it makes it more likely that the bar will slip out of your hands and fall on the face or neck.
However, many athletes argue that this grip allows for greater comfort for the wrists, a better position for the shoulders, a better pressure angle and a better activation of the triceps.
How do you perform the suicide grip?
Let's see how to perform the suicide grip during the bench press:
- Always enlist the help of a trusted spotter and get him set up behind the bar
- Begin the bench press setting as always, using a narrower grip
- Instead of wrapping your thumbs around the bar, grip it with your thumbs on the same side as your other fingers
The suicide grip can also be used for the back squats, for pull-ups, cable series or flyes, without the risk of the bar falling on the neck.
risks
The suicide grip has this unfortunate name for a reason: it's risky; Here are some of the risks of using the no-thumb grip for bench presses:
- The barbell can fall on you: without the thumb wrapped around the bar, it has little incentive to remain firmly in the hands; any forward lean of the hands can cause the bar to slide down
- Less control of the barre: in an effort to keep the bar from sliding down, you may find yourself making a lot of micro-adjustments during the lift because your grip is loose
- Less activation of the bibs: the suicide grip increases the activation of the triceps, but bench pressers do it primarily for the pectorals; this hold can reduce activation of the pecs
- It is not legal in racing powerlifting: during these competitions the thumb must be wrapped around the bench press bar; the suicide grip is not allowed due to the risk of injuries.
And you, have you ever used the suicide grip during your bench workouts or for other lifts? Let us know in the comments and remember to follow us on our telegram channel ????
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