That you are a practitioner of Crossfit®, follower of bodybuilding or passionate weight liftingThis blog article is aimed at all athletes. Grip, that is to say yours managementIt is an essential component in more than one sport. A solid handling allows Perform safely on suspended gymnastics exercises (Traction or pull up, toes on the bar, bar chest …). The grip is often a limiting factor that can play on the safety of athletes. In particular, in particular when each test counts and the athlete tries to continue his «uninterrupted» series, sometimes until he has been failed.
A good grip will also be an ally on strength exercises at the Olympic bar. A solid grip combined with a good Guncaaimed at blocking the thumb under his fingers to firmly grab his bar, he will allow you Heavy load on movements such as Deadlift, Snatch or Puliti and Jerk.
In this article, we will explore several aspects to improve your socket.
What equipment strengthen the forearms?
THE Hand : the easy to transport accessory to strengthen its grip
This weight tweezers It allows, thanks to its ergonomic handle and its steel spring, to improve the strength of the forearms. Its small size facilitate transport: at home, in the office or in transport, optimize your days outside! Easy to use, just tighten for a few seconds and then gently release the movement. The use of 2-3 times a week will be enough to see the first results appearing gradually.
THE Fat socket : Increases the diameter of your equipment
Versatility and work in Isometry
The secret is also to vary the exercises and not be limited to the same training routine. Regularly introduce new exercises to vary the movements. Opt for work in Isometry, maintaining a static muscle contraction that will strengthen the muscles.
5 exercises to improve the grip and force in the front brains
THE Farmer’s Walk : What is this?
Earn muscle resistance with Walking exercises of farmers, also called the farmer of the farmer. Fit ‘& Rack has specially designed bars that can be loaded with weight of the conventional diameter. Equipment Made in France which also allows the work of the lower limbs and dynamic sheath. Upload the bar and make crossings while walking with your arms along the body. You can also perform this exercise with heavy Kettlebell.
A Fat bar Instead of your Olympic bars
Exchange your classic Olympic bar against our fatty bar or axis bar. Its diameter of almost 5 centimeters will improve your grip force. You can use it on a wide variety of crossfit® exercises and weight lifting, if The Snatch (Snatch), Supporter (Clean Ander) or Earth (Deadlift) raised.
Suspension apparatus: Create your personalized course
A fun solution to work on your socket but also your sheath. Our cylinders and suspension balls are fixed using the belts and the carabiners supplied on a support such as the Rack traction bar. Put your hands on the suspension apparatus and try to move, turn or even let go, without letting the catches go and without falling.
The American Kettlebell Swing: the essential to challenge your socket
A great classic crossfit® programming, American Swing or The Variant of a Swing It is appreciated because it requires little material. Keep the handle of your kettlebell and come and bring it to the eyes of the eyes (oscillation of the United States) or above the head (American swing) with a pendulum movement. Challenge yourself to create and make long series. You should hear your ground grip!
Our favorite challenge: keep the dishes for a long time
With or without fat, hold your arm and along the body of the vehicles of heavy goods for as long as possible. With a fat socket, we challenge you to keep more than 2 minutes without resting or dropping weight. One of our favorite challenges that you certainly know if you have already passed one of our stands in shape and rack in the living room or in competition. Let us know if you have already participated in one of them! 🙂
In short, A solid socket is a key resource to progress in Crossfit®, gymnastics or weight lifting. By integrating specific exercises for programming and offering optimal recovery, such as automation and stretching, it is possible to strengthen the grip and quickly improve performance.
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