Page 29 - MANUAL ESTUDIANTES ENG ML1

CHAPTER 8. GRIP
8.1 ROPE
ONE HAND: In order to improve the pressure applied while gripping the rope during one-arm suspensions or one-arm movements, the rope should be held between the palm and the first row of phalanges (right at the junction of the metacarpals with the proximal phalanges). Biomechanically, for this type of grip, this is where greater pressure will be applied when closing the hand (we can test this by squeezing the index finger of the opposite hand).
Grip strength can vary depending on the type and thickness of the rope and the size of the hand, but as a general rule, using this type of grip while adding a twisting choke to the rope may improve grip strength by 23% to 28% (according to the tests carried out).
TWO HANDS: The top hand should be supported by the abductor muscle of the little finger resting on top of the thumb of the bottom hand, to prevent the bottom hand from releasing. Even if the grip of the top hand relaxes, adding the weight of the top hand to the thumb of the bottom hand will make it harder for the hand to open.
8.2 STRAPS
The straps are held by the abductor of the little finger and the external part of the carpals and
metacarpals to fully support the width of the straps.
This grip will also allow the wrist the full mobility it needs, such as the internal and external rotation needed by skills such as the back flag/side planche or meathook, the flexion needed in a muscle-up, or general movements like extension, radial and ulnar deviation, pronation, supination, etc. This mobility will transform the wrist movement into one of the first energies required for the execution of subsequent movements.
Training with straps will allow us to focus on technique, will help us optimize training performance, and
will give us the opportunity to understand and memorize different body patterns and exercises. These
gains come as the result of the ability to work specific muscle groups in a more efficient way, given the grip quality and the reduction on the amount of effort needed from the forearm muscles, and could yield a body muscular performance optimization of up to 70% (compared to others grips and the tests carried out).
8.3 GRIP DIFFERENCES ON ROPE
MAXIMAL STRENGTH, EXPLOSIVE STRENGTH, AND POWER:
This will be a grip of shorter duration but with a greater maximum compression force.
This type of grip is used in skills such as the twist/pirouette, the one-arm back flag/side planche (in slow motion) or the Tic-Tac (shock absorption), and it is used in general for any strength-based or power-based one-arm skills of short duration that require greater grip strength in a short lapse of time.
To develop and improve our maximal/submaximal grip strength and the explosive strength and power of the grip when holding on with a single hand, we need to include specific single-hand or one-arm exercises in our training (suspensions, weights, and complementary or skill-specific movements). These exercises are focused on sets of short duration or a few repetitions with complete rest in between sets, but always directed towards maximal/submaximal strength or explosive strength and power depending on our objective or movement goal.
As an example, we can do anaerobic alactic training of one-arm suspensions with repetitions of up to 5 seconds or repetitions of 5 to 20 seconds (maximal/submaximal strength). Another example would be one-arm jumps on the rope, where we apply maximum strength at maximum contraction velocity (grip power) and in the shortest amount of time (explosive strength of the grip).
27. The Aerial Movement ® © The Aerial Movement 2019