Hey, remember when you first started hook gripping? It was uncomfortable, but it grew on you ☺ -Graceī. I encourage everyone to try it out, even if it feels uncomfortable at first.
CHIMPANZEE HAND GRIPS FULL
This is a tactic I use, so the bar hits my hands in different places, which decreases the likelihood of ripping.Īt the end of the day, the full grip has many more benefits than the monkey grip. Also, the monkey grip uses fewer forearm muscles, hence it may feel “easier” than using a full grip BUT, you want those forearm muscles! And finally, the monkey grip can be used to switch between grips during high volume bar work.
This grip may be easier for those who have small hands that cannot fully wrap around the bar. Now, there are times when the monkey grip can be advantageous too. Practicing wrapping your thumb around the bar will help with grip strength for all the things (cleans, snatches, farmer’s carries, dead lifts, ring muscle ups, etc.) Skill transfer: In everyday life, and when working with the BB, we don’t grip things with a monkey grip. For example, during a bar muscle up, your hand will not slip off the bar – if you fail, you’ll fail backward, not forward (which is much safer). Also, you are less likely to fall off the bar when your thumb is wrapped around. This externally rotated position is a stronger shoulder position, so the likelihood for injury is less. Safer: The full grip puts your shoulders in a better, externally rotated position. We evolved thumbs, so might as well use them.įewer rips: With the full grip, your likelihood of ripping is less because you are rotating from the wrist, rather than the repetitive contact between your palm and the bar. More control: Using a full grip gives you more thumb control during dynamic kipping movements (e.g., T2B, BMU, K2E, pull-ups, C2B). Here are some benefits of using a full grip: However, in the long run, the full grip will be more advantageous to your hands and fitness. A full grip is when the thumb is wrapped around the bar, so it’s on the opposite side of the rest of the fingers while a monkey grip is when the thumb is wrapped over the bar, so it’s on the same side as the rest of the fingers.įor a lot of us (myself included), using the monkey grip feels more comfortable. Many of you have probably heard us tell you to use a full grip, rather than a monkey grip, on the pull-up bar.
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