Options for gripping a projectile are pick-up and grab.

In iron sports, when performing a wide range of physical exercises with free weights, the option of gripping the apparatus is of great importance. A lot depends on exactly how you hold the handles of the apparatus: these are the target muscles that are emphasized when performing the exercise, and your safety and reliable protection from possible sports injuries, and much more... But, let's take things in order.

In bodybuilding, powerlifting, weightlifting and fitness, there are two main grip variations: the underhand and the overhand. It is important to understand what they are, and in what cases and for what purposes they should be used.

1. An option called “grip” involves holding the projectile, the handle of the horizontal bar or the handrails of the simulator, in which the palm covers the contact area from above.
2. A grab, in contrast to an overgrip, involves fixing a projectile, the handle of a crossbar or the handrails of a simulator in bodybuilding, powerlifting and fitness, in which the palm clasps the contact area from below.

Moreover, for various movements, it is initially more convenient for an ordinary person to use a grab in some places, and a grab in others. For some work it is better to hold the projectile with an overhand grip, and for some with an underhand grip. It is for this reason that both of these options are actively used in iron sports. And even moreover, bodybuilders try to diversify their training plan with exercises with different grip options.

For example, you can pull yourself up by grabbing the bar from above (with your fingers facing away from you) - in this case, this is an example of a grab, or you can catch the horizontal bar with your palms from below (fingers towards you) - a classic example of a grab. In this case, in the first case, the emphasis of the impact will be more on the back and less on the arms, and in the second - on the contrary: more on the arms and less on the back.

Another typical and illustrative example would be such an exercise known to all powerlifters as the deadlift. This exercise is part of the so-called “Base” complex, and is fundamental for gaining strength, muscle mass and muscle volume in almost the entire body. Unlike bodybuilders, who often perform it with a grab option, experienced lifters hold the bar with one hand from above and the other from below, actually combining both options for gripping the apparatus in one exercise. Here is such an interesting feature of the execution.

It would also not be superfluous to mention something in between both of these options - the so-called “hammer grip”, although there is a very limited number of exercises in which it can be used. Read more about it here – an article about the “Hammer” grip.

Well, now that you have become acquainted with all the grip options in iron sports, and even studied some examples, we can only wish you excellent, productive training, and do not forget to actively use and combine them in your daily work in the gym, at home and on the street. And remember: the more varied your exercises are, and, accordingly, the load on your muscles, the more active and faster its growth will be! Stay with us…