Description
This article is from the
Hardgainer Bodybuilding & Weightlifting FAQ, by Frank J. Kelly
and Craig R. Sadler with numerous contributions by others.
5.1 What grips/stances are recommended for the exercises?
(*S*) = Spotters highly recommended if you can get them.
Or else use a power rack.
Bench Press : The recommended grip is slightly wider
(*S*) than shoulder-width (by 1-3 inches on
each side). Much wider than this can
be dangerous for the rotator cuff.
Squat : The stance is 40-60 degrees of leg separation.
(*S*) That is the angle between your thighs!
(remember to keep the head up and back straight)
Deadlift (Classic style/Bent-Legged):
Feet are close together (heels about 8-12 inches
apart, toes a bit wider).
Arms fall straight down to bar (very wide, or
very narrow grips not recommended).
As with the squat, keep the head up ALWAYS,
and keep your back straight. Drive with the legs.
Deadlift (Stiff-Legged):
Feet are very close together, and point forward,
from 6 inches apart to no separation.
Grip is shoulder width. Ankle depth
is the maximum depth recommended.
Pulldowns/Chins: Various grips are recommended.
But very-wide grips are not, because of
possible problems these grips can cause with
the rotator cuff. Anything from
3-4 inches wider than shoulder-width to
almost-hands-together is fine.
Shoulder Press: grip the bar just outside shoulder
width. In the bottom position the forearms
should be nearly vertical as it places less
stress on the shoulder joint.
Arm Curl : Grip the bar with arms parallel i.e. exactly
shoulder width apart, maybe altering grip +/- 1inch
for variety.
Close-Grip Bench: Use a shoulder-width grip (or a little less).
(*S*) Be very watchful as balance is tough on this one.
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sport, hardgainer, bodybuilding, weightlifting, squats, exercise, overtraining, deadlift, cycle
