Barbell exercises are used to strengthen major muscle groups. You lift, press, push, pull, curl, extend, squat and lunge with a barbell. Although the ways in which you modify a barbell exercise are limited because the bar does not change shape, you are able to modify your hand position for comfort or safety.
Regular Grip
The best way to learn how to hold the barbell with a false grip is to begin with the knowledge of a regular grip. Also known as a strong grip, the regular grip occurs when you grasp the barbell in your hand with your fingers on one side of the bar and your thumb on the opposite side. This grip is strong because chances of the barbell slipping from your hands is minimal. Your fingers prevent the bar from slipping in one direction and your thumb prevents the bar from slipping in the opposite direction.
False Grip
The false grip on a barbell places your thumb and fingers on the same side of the bar. Instead of grasping the bar between your thumb and fingers, the bar rests on your palm. This grip can be used with different exercises, but is not recommended when lifting heavy weights over your head or over your chest. If the bar slips out of your hands during a bench press and falls onto your chest, you risk serious injury.
Benefits
If you are not in a position for a safety risk, the false grip has benefits. It provides comfort to wrists, forearms and shoulders that are often compromised with a regular grip. Placing your thumb alongside of your fingers allows the ulna, a bone in your forearm, a greater rotation. This rotation extends up your arm to your shoulders. If you have limited range of motion in your shoulders, a false grip may allow you more movement freedom during barbell exercises.
Guidelines
Exercises that easily accommodate a false grip are arm curls with the barbell, squats and deadlifts. Perform a biceps curl with your palms up and your hands in a false grip. Squat and hold the barbell in front of your body with your palms facing you and hands in a false grip. The same hand position is used for straight-legged deadlifts.
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