Grip training is often overlooked by strength coaches and athletes in their training programs. However, incorporating grip training into a program can be extremely beneficial to weightlifters as well as athletes.
There are three types of grip strength. They are as follows: pinching, crushing and supporting. Of the three types of grip strength, supporting (Ex. Holding a racket or barbell) is the most commonly used. However, it is necessary to train all three types for maximum results. Some coaches argue that grip training is not necessary because many of the common exercises performed already train grip strength. A few examples include deadlift, pull-ups and shrugs. The problem with this argument is that without extra grip training, grip strength will not progress rapidly enough to keep up with the other muscles being trained. This can be seen in the weight room when a lifter is trying to perform a deadlift and the barbell slips out of his hands.
Training grip strength can have many benefits. The athlete/lifter will be able to lift more weight, thus increasing overall strength. Grip training will improve sports performance. A prime example of this can be seen in football players. Grip training has been shown to improve one’s ability to catch and hold onto the football, resulting in less fumbles. Everyone can benefit from grip training. Yes, even those lifters who lift only for superficial appearance reasons. Grip training will increase the size of the forearm which, let’s face it, is the most visible part of one’s upper body on most occasions anyway.
Neck training is another essential training element that is often overlooked. As with the forearm, the neck is another quite visible body part in which its development will distinguish the non-athlete/bodybuilder from the athlete/bodybuilder. The neck provides protection, enhances posture, and provides support along with the spine. For those three reasons alone, it should be obvious that this musculature should not be ignored. In contact sports, such as football, the neck provides stability. It also provides stability in the weight room during heavy and compounding exercises such as squatting.
It is of equal importance to not only realize the benefits of neck training, but also the risks that accompany training the neck. It is advised to train the neck independently of other exercises in order to devote one’s full attention to the exercises. If one is fatigued or distracted when training the neck, it could be detrimental. The position of the cervical spine influences the position of the lumbar spine. In order to prevent injury in and out of the weight room, one must pay close attention to proper positioning of the neck during exercises.
References
- http://www.bodybuilding.com/fun/wotw93.htm
- http://www.bodybuilding.com/fun/drobson21.htm
- http://davidlasnier.com/2011/4-things-you-should-know-about-the-neck
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