Tag Archives: hand

Work Smarter and Harder: Change up Your HAND Grip and FOOT Position

If you’re anything like me, you’re always looking for ways to diversify your workout and oftentimes get caught up doing the some of the same exercises. You can drastically change your workout intensity and targeted muscle groups by simply changing your hand grip and/or foot position. Below is a short list of hand grip and foot position variations you can apply to your workout. As with anything, if it hurts, STOP doing it, consult an expert, or try something else.

HAND GRIPSVarious hand grips

Pronated (also called reverse grip): Palms facing up
Supinated (also called downward grip): Palms facing down.
Neutral: Palms facing inward, in a more natural position.
Mixed: Have one hand pronated and the other supinated. Dependent upon the exercise, you may be able to incorporate a neutral grip with a supinated or pronated grip.
Close: Position your hands approximately 4-6 inches apart.
Medium: Position your hands approximately shoulder width apart.
Wide: Position your hands approximately 4-6 inches wider than shoulder width apart.

A few examples of applicable exercises include bicep curls, bench press, lat pull-downs, push ups, EZ bar curls, tricep press, pull ups, and push ups. Play around with your hand grips and challenge yourself! Have fun with it.

FOOT POSITION

This picture depicts toes straight, toes out, and toes in for a close stance. The same foot positions can be applied to a medium and wide leg stance.

This picture depicts a wide, medium, and close foot stance. The same foot positions can be performed with toes out, in, or straight. You definitely want to be mindful of proper form to avoid knee and back injury.

Close: Position your feet approximately 4-6 inches apart.
Medium: Position your feet shoulder width apart.
Wide: Position your feet approximately 4-8 inches wider than shoulder width apart.
Toes outward: Angle your toes inward approximately 20-40 degrees. Helps target outer leg muscles (i.e., biceps femoris).
Toes inward: Angle your toes outward approximately 30-45 degrees. Helps target inner leg muscles (i.e., semimembranosus)
Toes straight: Good for overall muscle development.

Of course you can double up on these foot positions. For example, wide stance with toes outward.

As with any exercise, consult a certified personal trainer to ensure proper form, minimize the likelihood of injury, and maximize your workout.

A few resources:
Hardgainers Bodybuilding Handbook
Anatomy of Exercise
Livestrong.com articles about hand grips and foot stance

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