Strength training: the suicide grip

Self-tutoring about weight training: the tutor explores his curiosity about the suicide grip.

The suicide grip – known also as the false grip or thumbless grip – is thought to be dangerous because the thumb and fingers all curl around the bar from the same side. With no opposition, the bar can escape. My son tells me never to use the suicide grip, and I agree.

Nevertheless, I do see people using the suicide grip at the gym. I asked my son why: “It’s more comfortable,” was his reply. “However, it’s not worth the risk.”

Today I researched the suicide grip. Apparently, it offers potential biomechanical advantage compared with the opposite-thumb grip. One source seems to endorse the suicide grip, following these guidelines:

1. Always have a capable spotter working with you.
2. Use chalk to improve friction gripping the bar.
3. Squeeze around the bar with all five digits.
4. Keep the bar in the palm rather than the fingers.
5. Support the grip from the forearms to maintain control.
6. Start with safe weight and increase gradually to stay within your limit.
7. Keep the core engaged and stable. If you can’t maintain good technique, reduce the weight.

As a lifter gets tired, some of the guidelines above become difficult to follow. Therefore, I would comment that, if using the suicide grip, the best time is when the lifter is warmed up, yet fresh.

Source:

t-nation.com

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.