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[STRICT OHP: HAND GRIP‼️]✋🏽
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(Swipe left)
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Some of you might remember my "BULLDOG GRIP" post and how it can improve rolled backed wrists during the bench press, therefore, resulting in better force transfer since your wrists will be more in a neutral position and in line with your elbow due to the bar being closer to it since it's being placed near the heel of the palm.
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Well, you can use the same tactic for the strict over-head press. Having the bar too deep In your hand can lead to hyper-extended wrists taking it out of its alignment with the elbow increasing the "bar to wrist" moment arm and this can essentially make the lift less efficient for most people.
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I would typically advise that your wrists remain in line with your elbow, in a more neutral position↕️ to allow greater force transfer off the clavicle and have a more efficient bar path/ smoother lock-out.
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The picture above🙄 displays the more common bar STRAIGHT ACROSS palm grip vs bar across the PROXIMAL TRANSVERSE CREASE grip which is towards the heel of your palm.
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So notice the bottom picture and how the bar is closer to my wrist while pressuring against the outside of my lower palm and NOT deep in my palm. You can achieve this by internally rotating your hand until the bar is placed towards the heel of your palm creating pressure in the outside portion of it.
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Give it a try guys and let me know if it works out. As soon as I made that adjustments I felt immediately stronger both in the BENCH and OHP.
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Make sure to tag a friend and leave a comment below! 💯❤️🙏🏽
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