Ah, krokhandtaget. Den otroligt säkra greppstilen som du fortsätter att höra så mycket om. Förr (ålder före Instagram), krokgrepp trodde var mer ett tyngdlyftande grepp, men nu ser vi fler idrottare än någonsin använda detta grepp för att dra nya PR.
Krokhandtaget är en användbar färdighet för alla styrketränare att träna och det har flera fördelar. I den här artikeln kommer vi att täcka hur man fäster grepp, fördelarna som kan följa med den här greppstilen och två nackdelar som bör erkännas.
Som namnet antyder skapar krokgreppet en naturlig krok ur handen för lyftändamål. Tummen, pekfingret och långfingret arbetar tillsammans för att skapa det som känns som ett naturligt lyftband. Denna greppstil är så säker eftersom fingrarna lindar runt tummen som sticker ut från skivstången, vilket då skapar lika mycket snurr för att förhindra att skivstången rullar in eller ut ur handen i en riktning.
En sak att notera är att handstorlek tyvärr har någon betydelse med krokgrepp. Idrottare med längre fingrar och mer rörliga tummar tenderar att bli bäst med denna greppstil.
Mindre idrottare, om du upptäcker att du inte kan linda både pekfingret och långfingret runt tummen på grund av din handstorlek, linda sedan vad du kan och justera därefter. Se till att du verkligen fokuserar på steg ett och minimerar ytan mellan skivstången och din hand. Att förbättra tumme rörlighet kan också vara användbart.
Den första och största fördelen med att använda krokgreppet är hur säkert det är. Efter acklimatiseringsperioden är krokgreppet praktiskt taget - åtminstone enligt min mening - lika säkert, om inte mer än det blandade greppet. Stångsäkerheten som krokhandtaget främjar är användbar i både tunga arbetsuppsättningar och tävlingar.
Krokhandtaget är i grunden kroppens naturliga motsvarighet till en lyftrem. Av denna anledning kan idrottare i varje styrksport tävla med krokgreppet på grund av dess säkerhet och detta gäller för kraftlyftare, tyngdlyftare och starkmanidrottare.
En annan stor fördel som följer med krokgrepp är hur den kan användas i träning för varje styrksport. Denna greppstil kan användas med framgång i alla lyftstilar, vilket gör det till en jack of all trades. Det här är fantastiskt under ett träningspass, eftersom det inte finns några växlingsgrepp mellan sportfokuserade rörelser, så om du gillar att träna saker som kraftiga rengöringar, marklyft och rader i samma träningspass kan du hypotetiskt använda krokgrepp för alla dem.
Blandat grepp är fantastiskt att hålla baren säker under tunga marklyft, men det finns en försiktighet att använda detta grepp i flera år, och det är överkroppssymmetri. Titta, jag tänker inte säga att detta grepp omedelbart leder till obalanser i överkroppen, men över tiden när det inte tas hänsyn till det blandade greppet kan det leda till små obalanser i överkroppen. Det finns ingen anledning att frukta att gripa grepp av denna anledning, men det är inte en dålig idé att redogöra för potentiella obalanser, särskilt när man ofta drar tungt.
Krokgrepp är bra eftersom det eliminerar alla risker för överkropps asymmetrier, eftersom båda sidor av kroppen har förmågan att packa jämnt. Utöver det kommer det inte att debatteras mer om när man ska byta från dubbel överhand till blandat grepp vid uppvärmning. Dubbel överhand till krokgrepp är en sömlös övergång som hjälper till att hålla mekaniken konsekvent.
Förutom asymmetrier kan blandad grepp också öka sina chanser att riva en bicep. Bicep-tårar vid blandad greppning är inte en vanlig skada, men de är vanligare med detta blandade grepp. Det blandade greppet använder en öppen handflata, som sedan ökar mängden stress som biceps senan tål och kan äventyra senans integritet.
Det finns flera anledningar till att en bicep kan riva under en marklyft och det är viktigt att notera att huvudorsaken till en sådan skada inte alltid finns i bicep - till exempel dålig höftrörlighet kan påverka ryggradens inriktning vilket kan öka risken för en biceps-tår. Men i vilket fall som helst kan krokgreppet vara en användbar greppstil för att begränsa risken för eventuella bicep-tårar när man drar i tung vikt, vilket kan vara stora bakslag för att lyfta karriär.
Som med allt i världen som är fantastiskt, kommer krokgreppet med några nackdelar.
Det finns inget slag runt busken här, men det är ganska obehagligt att använda krokgreppet när du startar. Vanligtvis upplever idrottare mild smärta på tummen på grund av det tryck som skivstången lägger på den. Nu minskar detta obehag med tiden, men inte utan ständig övning och acklimatisering. Om du är helt ny för att använda ett krokgrepp, ta då reda på en 2-3 månaders acklimatiseringsperiod.
För alla som precis börjat finns det ett par sätt att minska obehag på tummarna och att acklimatisera denna greppstil på ett progressivt sätt.
Det bästa rådet för alla som är nya i krokgreppet är att använda det med vetskap om att det kommer att bli obehagligt och lite smärtsamt. Det blir bättre och när din lyftupplevelse ökar minskar obehaget i tummen.
Okej, den här punkten kan vara lite subjektiv, men efter år med krokgrepp verkar mina tummar vara lite värre vid sms. Tyvärr, mamma - det är därför jag inte skickade SMS. Efter flera års användning av krokgrepp utvecklar tummarna tjockare hud för att rymma tyngre belastningar, och det gör sms lite svårare när det gäller ren noggrannhet.
Nu kan du självklart fortfarande skriva perfekt bra om du alltid gör krokgrepp och den här punkten är mer för skämt. Ändå finns det sanningen om den tjockare, mer kallade huden runt tummen och deras noggrannhet när de snabbt avfyrar texter.
Krokgreppet är en fenomenal metod för att främja ett säkert grepp på skivstänger och hantlar. Det är en greppstil som kan användas av alla typer av styrketränare och den är användbar i tävling. Det är en obekväm acklimatiseringsperiod, men efter att en idrottare erövrar denna tidsram - är himlen gränsen med denna greppstil.
Redaktörens anmärkning: Den här artikeln är en op-ed. Visningarna som uttrycks här och i videon är författarens och speglar inte nödvändigtvis BarBends åsikter. Påståenden, påståenden, åsikter och citat har endast tagits fram av författaren.
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