When it comes to weightlifting and strength training, safety should always be a top priority.
Among the many techniques and grips utilized in the gym, there's one that has gained attention for its controversial nature – the "suicide grip," also known as the false grip.
While some lifters are curious about its potential benefits, it's crucial to thoroughly understand the associated risks before considering its use.
In this blog post, we’re going to talk about suicide grip in detail, the potential dangers it poses, the benefits, and the step-by-step guide on how to do it.
Whether you're a seasoned lifter or a beginner looking to optimize your training, read on to make informed decisions about your grip technique:
What Is Suicide Grip?
"Suicide grip," also known as a "false grip," refers to a hand placement technique used in weightlifting and bodybuilding, specifically when performing exercises that involve gripping a barbell or other weights.
In a suicide grip, the thumb is positioned on the same side of the bar as the fingers rather than wrapping around the bar.
This means that the thumb is not securing the grip, which can potentially lead to a loss of control over the weight.
The term "suicide grip" is used because this hand placement increases the risk of dropping the weight or losing control during exercises like bench presses, overhead presses, and other movements where a secure grip is crucial for safety.
How to Perform the Suicide Grip (False Grip)?
- Select the Exercise: Choose an exercise where you're considering using the suicide grip. Common exercises include bench presses, overhead presses, and some pulling exercises.
- Bar Placement: Position the barbell or handle of the weight equipment in the desired location for the exercise.
Hand Placement:
- Approach the bar with your palms facing upward.
- Place your hands on the bar, but instead of wrapping your thumbs around the bar, place them on the same side as your fingers.
- Your fingers should be gripping the bar, and your thumbs should be resting alongside your fingers on top of the bar.
Grip Width: Adjust your hand placement on the bar to achieve your desired grip width. This is often a matter of personal preference and the specific exercise you're performing.
Lifting Execution:
- Lift the bar off the rack or starting position using the false grip.
- Perform the exercise as you normally would, focusing on maintaining control and proper form throughout the movement.
- Keep in mind that you won't have the same level of stability and grip strength as you would with the conventional grip.
Exercise Completion:
- Once you've completed the desired number of repetitions, carefully rack the weight back onto the rack or lower it to the ground, still using the suicide grip.
While we strongly advise against using the suicide grip due to the associated safety risks, we understand that you might still be curious about how it's done.
However, please keep in mind that attempting the suicide grip without proper training and supervision can lead to serious accidents and injuries.
It's essential to prioritize safety and consider using the conventional grip for your weightlifting exercises.
What Are The Benefits Of Suicide Grip?
The "suicide grip," or false grip, is generally not recommended in weightlifting due to its increased risk of accidents and injuries.
However, there are a few situations where some lifters might find a potential benefit in using this grip:
1. Enhanced Range of Motion (ROM)
In exercises like bench presses, using a suicide grip might allow for a slightly wider grip, which could increase the range of motion in the pectoral muscles. This might be useful for bodybuilders looking to target specific areas of the chest.
2. Wrist Comfort
Some lifters with wrist discomfort or limitations might find that the suicide grip places less stress on their wrists compared to the conventional grip. However, this comfort comes at the cost of decreased grip strength and control.
3. Training Specific Muscles
For certain specialized training purposes, such as grip strength training or training specific muscle imbalances, a suicide grip might be used as a variation. However, even in these cases, the risks should be carefully considered.
Risks of Using the Suicide Grip
Some of the primary risks associated with the suicide grip include:
· Loss of Control
The primary danger of the suicide grip is the increased risk of losing control over the weight. Because the thumb is not wrapped around the bar, there's a higher chance that the bar could slip from your hands during exercises like bench presses, overhead presses, and other movements.
This loss of control can lead to dropped weights, potentially causing serious injuries to you or those around you.
· Reduced Grip Strength
The suicide grip generally provides less stability and grip strength compared to the conventional grip (with the thumb wrapped around the bar). This can affect your ability to lift heavier weights safely and effectively.
Pro Tip:
Make use of Gripzilla Hand Grippers to up your grip strength game.
· Joint Strain and Injury
The false grip can place more stress on the wrists, elbows, and shoulders due to the lack of thumb support. This increases the risk of strain, discomfort, and even serious joint injuries over time.
· Less Stability
The conventional grip provides a natural locking mechanism that helps secure the bar in your hands. Without the thumb wrapped around the bar, the false grip lacks this stability, making it more challenging to maintain proper lifting form.
· Accidents and Injuries
Reduced control, decreased grip strength, and compromised stability significantly increase the risk of accidents and injuries.
Dropping weights on yourself, nearby individuals, or even damaging equipment is a real concern.
Final Verdict
In the world of weightlifting and fitness, knowledge is power, and informed choices can make a significant difference in your progress and safety.
While the concept of alternative grips like the suicide grip may be tempting, it's important to remember that the primary goal of any workout routine is to improve your strength, endurance, and overall health without compromising your well-being.
The suicide grip, though it may have its proponents, carries inherent risks that can lead to serious injuries.
