Grip Width & Position

Grip Width and Its Effects

Wider grip (outside ring marks): Shorter range of motion, more pec activation, greater shoulder stress. Preferred by most powerlifters within the rules.

Shoulder-width (standard): Best balance of pec and tricep involvement, moderate shoulder stress, good for most lifters.

Close grip (inside shoulder width): Longer range of motion, more tricep emphasis, less shoulder stress. Used as an accessory to build triceps and practice technique.

For strength development, use a grip that allows you to maintain full scapular retraction and keeps your wrists directly over your elbows at the bottom position.

Thumb-Around vs Suicide Grip

Thumb-around (full grip): Bar can't roll off hands. Required for safety in most training contexts. The only option for heavy work.

Suicide grip (thumbless): Some lifters prefer it for wrist positioning. The bar CAN roll off your hands. Never use without a spotter and only at moderate weights. Not recommended for heavy sets.

Wrist Alignment

The bar should sit directly over the wrist bones — not back toward the fingers. If the bar is in your fingers rather than the heel of your palm, your wrists will bend back under load, which causes wrist pain and reduces force transfer. Use wrist wraps if needed to reinforce the position while learning.