GET A GRIP
Match your grip to your movements, and let the gains begin
19 Overhead press THUMB-FREE
There’s a reason it’s called the “suicide grip” in bench pressing but in the overhead press, wrapping your fingers and thumb around the same side of the bar shifts your forearms to a more favourable angle and makes pressing easier. Get used to it.
20 Deadlift MIXED
One palm facing forwards, one backwards will strengthen your grip and let you haul more weight. Make sure you’re keep switching the hand that faces forwards to keep things balanced – and brace yourself against the weight before you pull to safeguard your biceps.
21 Power moves THE HOOK
It hurts but it works… and it’s how Olympic weightlifters shift huge loads. Tuck your thumb under your first two fingers. “It secures the bar much better and leads to higher loads lifted long term,” says Adamson. “Anyone who lifts should use it.” It’ll also improve your deadlift.