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Split grip
Hi all! Wondering if anyone has tips that helped them with split grip. This move gave my forearm pain when I first started so I’ve largely avoided it ever since. Now I practice it every now and then, but are there some strength exercises you like to strengthen for it without always doing full split grip? I usually only get about two reps before losing form (at which point I just stop for fear of injury)
Thanks in advance!
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8 Replies
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That bottom hand should not be bearing any weight but instead used to push your body away from the pole. Think or running the pole from the middle of the two cushy parts at the base of your hand down the middle finger. That straight line will give you proper alignment of the forearm. DO NOT twist the hand to try to get a cup grip. If you are going to grip at all it should be with thumb and pinky only….maybe a little bit from the ring finger. There are numerous threads on here regarding forearm issues and split grip. These are the best tips I can give.
The best exerciser that I have found for forearms is a powerball.
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Watch this lesson, it will give you close ups of the hands and explain the proper way to grip. You will also find a list of lessons to work on for strength and stretching below the main player for both lessons.
Carousel spin this shows close ups and the concepts used here should be used for static holds too! https://www.studioveena.com/lessons/view/4f859429-2dbc-41f1-86e4-282a0ac37250
Aerial bodywave. This video covers the Partial Split grip, allowing you to use the bicep more. https://www.studioveena.com/lessons/view/4d2f086d-9d38-4e2f-8f09-0b800ac37250
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Endorsing what Veena and Chem said; brilliant tips. Another little tip – when using split grip or brackets upright and aerial, (for example when doing air walks ) I was taught to grip pole with knees, place top hand and then bottom and lower gently into position rather than dropping into the hold which is a huge stress on low forearm and wrist. Same applies when exiting move – catch pole with knees and clamp, then lift up gently and release bottom arm to avoid straining.
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Awesome, thanks guys!
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ooh i like this thread!! i have the same trouble with split grip, i am mega sweaty so i need to be having a REALLY good grip day to get this … and i get that same horrible twingey pain in wrists and forearms… which scares me much more than any other owweee!! i can take the bruising and burning and ache but that pain always worries me and its the one pain that really puts me out of action for a few days… =/ so i dont do it very much at all…
but it is SUCH a pretty hold when done right!! i really like your tips ladies im definitely going to try those…. =) -
and yes i agree powerballs are great for the wrists ! also, i bought a pair of these dirt cheap on ebay – i find they are a bit more convenient to use any-time – i have one on my desk in work hehe, i dont think i could get away with using a powerball at my desk haha!!
another tip i learned recently – wide gripping is really good for building up strength. U can buy special grips you wrap round your weights to increase the width, or, if u have a pull up bar, try wrapping a towel around it then using it… havent tried it yet myself but its been recommended ¬!! =)
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Oh I’ll have to try that pull up bar tip! That makes sense! I’ve seen lots of functional trainers use those spacer type things on their barbells but never thought about how it could translate to pole. Super cool! ^_^ Unfortunately the power balls and such are a no go for me. A lot of people in massage school would use powerball type stuff to build hand strength, but for some reason my wrist anatomy does not like it…it makes horrible crunching noises and sharp pains. Maybe cuz the hypermobility makes all those little bones slide around? Not sure…but the wide grip tip is def interesting!
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