Training this limiting factor can be frustrating at times because the grip is a little more complicated than simply just grabbing an object and squeezing tight. This was mentioned above in the science portion, but using towels may allow athletes to increase their range of motion for various movements, which could help muscle activation and movement mechanics. Then, just as with the normal pull-up, you want to bend your knees so that your legs are off the ground and your feet crossed. The biggest variation you’ll see used with a towel is the pull-up. Slowly pull yourself up, ensuring that your chin goes higher than the bar. open the door and grasp the ends of the towel with both hands position the sling over the edge of the door the backs of the hands point outwards brace the upper body completely One of the most underutilized tools for challenging and building a stronger grip. Wrap a towel around a post or sturdy railing, and use the ends of the towel to pull yourself in towards the edge of the door with a rowing motion. Multiple muscles will be involved with gripping and they’ll be predominately the flexor muscles of the forearm, or the muscles that make your fist curl inwards. … Believe it or not, you have a tool that can strengthen your grip sitting in your room, and you probably use it for everything but grip training every single day. A towel. Ideally, hold the top position for a second before returning. In addition, the use of towels is free and virtually any athlete could benefit from their use. 1:10. Entertainment World . World records, results, training, nutrition, breaking news, and more. For the study, researchers analyzed the electromyography (EMG) of the latissimus dorsi, biceps brachii, mid-trapezius, and posterior deltoid. The degrees may change slightly depending on the angle in which the pulling/squeezing is happening, and how the towel is being used. Towel hangs are an underutilized tool for grip-specific training, and they can be a great finisher after a long day of lifting. Below are three of the bigger benefits to supplementing towels in your workouts to strengthen grip. This involves either a longer bath towel or two smaller hand towels. [Did you know that finger length and hand size directly relate to grip strength? Using towel training to improve your grip is a fun, challenging, and non-committal way to potentially improve your grip strength. In this article, we’ll discuss types of grip strength, muscles needed to strengthen grip, research that’s been done on types of towel exercises, benefits, towel variations, and provide a sample workout. Although, this study from 2017 compared the standard pull-up, suspension device pull-up, and towel pull-up and differences in muscles worked between the three. Join the BarBend Newsletter for workouts, diets, breaking news and more. Place a towel or yoga mat underneath an open door to hold it in place. In reality, the upper arm’s muscles will be involved to some degree in grip training, too, especially in “gripping” movements, but for this article, we’ll cap the musculature to the forearm and below. You might have higher cognitive function!]. One down side to this variation is that your range of motion will actually be slightly decreased due to the towels, although, it’s a good progression for training bodyweight movements with a towel. You can perform side-to-side pull-ups on a regular bar, but it can feel awkward at times, especially for those with shoulder injuries. The use of towels doesn’t require a full change in programming, which is an added perk they have to offer. If you’re just … For towel variations, the hand musculature is slightly more relevant because this workout implement involves a high degree of crushing strength to ensure we don’t lose our grip throughout movements, and the hand is remains in a state of producing a lot of force. Also, a failing grip can be indicative of where you may be falling short in one of the three grip types. Plus, you can perform these with lighter weight and higher reps if you’re new to towel training and want the grip benefit. One way to train this variation and test your grip is adding a towel, which can also help you increase your range of motion at the top. Aim to pull your elbows past your torso (keeping them as close to your body as you can). 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