Imagine you’re lifting weights, and suddenly, your grip slips. That’s the biggest fear with a technique called the ‘suicide grip’.
This approach, also known as thumbless or false grip, involves not wrapping your thumb around the barbell.
Our blog will walk you through this controversial method in detail – its benefits, dangers, and how to execute it properly for fitness efficiency. Ready to find out if the suicide grip is right for you?
Let’s get the ball rolling:
Understanding the Suicide Grip Technique
The suicide grip is a way to hold the barbell. You don’t wrap your thumb around the bar in this method. Gymgoers like powerlifters and bodybuilders use it because it feels comfy, sets the wrist straight, and works out triceps.
Still, danger sneaks in with this type of hold.
The bar can fall more easily if not held tight enough due to the no-thumb loop style of holding onto it often linked with elbow tucking. So before gripping that way, you should know what can happen if things go wrong.
Benefits of the Suicide Grip
The suicide grip, despite its ominous name, can bring comfort to the lifter due to a neutral wrist position. This technique allows for increased activation of triceps muscles during bench press exercises, enhancing your powerlifting performance significantly.
1. Greater Comfort
The suicide grip gives more comfort when you lift weights. Your wrist stays flat and in line with your forearms. This can help you feel less strain during a bench press or a deadlift.
This grip feels like it fits our hands better than the normal way. It does not pinch our thumbs between the barbell and our fingers. No pinched thumb means greater ease while lifting heavy weights! Using this powerlifting method, you may hit new heights in fitness goals as an athlete running on a track team’s programming for example.
Plus, there is no risk of shoulder impingement connected to bad elbow flare with this style of lifting.
2. Neutral Wrist Positioning
A neutral wrist position is good for lifting. It puts less strain on your wrist and hands. This could mean fewer injuries and more power when you lift heavy stuff. The suicide grip helps keep the wrist straight because your thumbs are not wrapped around the barbell.
So, this grip can help to provide extra comfort, too.
3. Increased Activation of Triceps
The suicide grip pumps up your triceps. Think about this: You’re doing a bench press with the same bar, same weight. But now, you are using the suicide grip to hold that bar. Once you push it up, your triceps work harder than before.
The method puts more stress on these muscles, making them stronger and bigger over time.
Dangers of the Suicide Grip
The Suicide Grip, while beneficial in some respects, can present certain dangers such as an increased risk of dropping the barbell, limited forearm muscle involvement, and too much elbow tucking.
To avoid injuries or inefficient workouts with this grip technique, continue reading for a thorough breakdown of each danger and how to mitigate them.
1. Risk of Dropping the Barbell
Using the suicide grip can make you drop the barbell. Your thumb does not hold onto the bar in this grip. This makes it easy for heavy weights to slip and fall. You don’t want a weighty bar falling on you!
Lifting heavy things needs careful handling. Don’t try this grip if your workout has lots of lifts. A good way to stay safe is with hands wrapped around the metal bars. It holds tighter and lessens your risk of problems or hurt elbows.
You may like using the suicide grip, but remember its name! The danger is as serious as it sounds: high injury risk from dropping bars on yourself can harm more than just an elbow tuck or forearm muscles – respect safety measures always in powerlifting meets, workouts or exercise guides alike.
2. Reduced Forearm Muscle Involvement
Using the suicide grip cuts down on your forearm muscles’ work. This happens because you do not wrap your thumb around the bar. Some people say this makes their hands less tired during a workout, and it feels more comfy for them.
But be careful! Your forearms might not get as strong as they could if you used other types of grips. Plus, there’s risk in not using your full hand to hold the weight up. Stay safe while trying new things at the gym!
3. Excessive Elbow Tucking
Elbow tucking too much is not good. This issue often comes up with the suicide grip method. The triceps feel more stress when elbows are tucked in too much. A weak press off the chest also happens due to this habit.
Using a normal hold, your lats can stay tight easier than a suicide grip. Other types of grips give a safer choice and should be tried instead of the risky suicide grip technique.
The Debate: Suicide Grip vs. Standard Grip
The ongoing debate between the suicide grip and the standard grip continues to divide bodybuilders, weightlifters, and athletes. Each type has its unique advantages and drawbacks that need to be considered. Let’s compare them in the table below:
|
Technique |
Advantages |
Drawbacks |
| Suicide Grip | The suicide grip provides a safer shoulder position, keeps the wrist more neutrally aligned, and leads to increased triceps activation during the bench press exercise. | The suicide grip is harder to hold tight, resulting in a higher risk of the barbell falling out of the hands. It also reduces forearm muscle involvement and may lead to excessive elbow tucking. |
| Standard Grip | The standard grip allows for a tighter grip on the barbell, increasing proprioceptive ability and making the weight feel lighter. It also makes it easier to keep the lats tight. | While the standard grip has less risk associated with the barbell falling, it does not naturally promote a neutral wrist position. |
It’s crucial to understand that the same benefits of the suicide grip can be achieved with a standard grip. However, personal preferences, comfort, and your fitness goals should influence your choice of grip.
Proper Execution of the Suicide Grip
In bodybuilding, weightlifting and athletics the right way to do the suicide grip can make a big difference. These steps show you how:
- Stand in front of the barbell.
- Open your hand and stretch it wide.
- Put your thumb next to your index finger on top of the barbell.
- Make sure all your fingers are on one side of the barbell.
- Lift with care, always watch your grip.
- Use a spotter for safety if needed.
- Stop if you feel your hold on the bar is starting to slip.
Safety Tips for Using the Suicide Grip
Being safe when using the suicide grip is crucial. Here are some tips:
- Use a spotter: They will help stop the barbell if it slips.
- Start with light weights: This helps your body get used to this new hold.
- Use Chalk: Using liquid chalk helps increase your hand grip on the barbell.
- Watch Your Elbow Position: Keep them tucked to prevent shoulder strain.
- Avoid Using Loose Grip: A tight grip makes lifting safer and easier.
- Try Wrist Wraps: They can give extra support to your wrists.
- Take Breaks When Needed: If you feel tired, take a short rest before continuing with your lifts.
Who Should Use the Suicide Grip Technique?
People who lift a lot of weight may find the suicide grip useful. This might include bodybuilders and experienced weightlifters. But, it’s not for everyone! People new to lifting weights should try other grips first.
The suicide grip is best for people with strong arms and hands. Also, folks with past injuries should be careful when trying this grip style. So, the choice to use a suicide grip depends on your skill level and comfort.
Alternatives to the Suicide Grip for Bench Press
For bodybuilders and fitness enthusiasts who feel the suicide grip is too risky, viable alternatives exist. Wrist wraps can provide necessary support for bench presses, minimizing risks associated with thumbless grips.
Also, consider changing your hand position; a narrow hand width bench press might offer similar advantages without compromising safety.
Wrist Wraps Equipment
Wrist wraps offer a safer way to do bench presses. They keep your wrists safe and firm. With wrist wraps, you can lift the barbell with more power. They make sure your grip is strong.
These wraps also stop injuries before they start. When using them, you get less pain in your hands and forearms after working out. You need to wrap them tight but not too much so that blood flow is blocked or it hurts you.
Used by bodybuilders and strength trainers alike, wrist wraps aid greatly in exercises beyond just bench press.
Narrow Hand Width Bench Press
Using a small hand width on your bench press is another way to change things up. You place your hands close together on the bar with this move. This shift puts more work on the triceps and less stress on the shoulder joints.
It also helps in building chest strength quickly while keeping you safe from wrist strain and injuries. Many gym lovers find it helpful for reaching new goals. So give it a try next time when doing bench presses!
Conclusion
In the end, picking a grip is about your needs. Think of what feels best for you and keeps you safe.
Always be ready to change tactics if this grip isn’t working out.
Keep lifting and keep growing.
FAQs
1. What is the Suicide Grip technique in weight lifting?
The Suicide Grip technique is a style used when doing bench press exercises where your thumb does not wrap around the barbell.
2. Does Arnold Schwarzenegger use the suicide grip in trainings?
Arnold Schwarzenegger, like many others in the fitness community, has been known to use different grip techniques depending on his workout routines.
3. What are some dangers of using the Suicide Grip Technique?
While it can increase muscle power, using this method puts pressure on wrist and forearm, which can lead to fitness injuries if you’re not careful with your form or weight training load.
4. Are there any benefits to using this type of grip during my workouts?
Some gym enthusiasts think that they get better range of motion for chest muscles using suicide grip but always remember safety must come first!
5. Could I set a personal record if I start practicinglift movements such as squat variations or deadlift variations ?
Powerlifting programs have found people who use proper form can see strength gain no matter their thumb position! Practicing safe habits is key though!
6. How should I warm up before starting my bench press routine with a suicide grip?
Just like any other strength training program or exercise alternatives, start off by doing lighter weights and make sure your body feels loose and ready.
