Hook Grip Demonstration:
There are four muscles that make up the rotator cuff: Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis. These four muscles help lift the arm and rotate it away from the body by rotating the head of the shoulder when lifting the arm. The rotator cuff also acts as a dynamic stabilizer while lifting arms away from the body.
Whenever you are performing a lift where you are pulling a bar off of the ground it is important to have a proper set-up. An improper set-up could be the reason that you are failing lifts. When you are setting up for your lift, before you even start to pull the barbell off of the ground, you must make sure that you have proper stance, alignment, and grip. Different types of lifts have different set-ups, but those three components of each set-up must be checked off before beginning your lift. Here are some lifts and their proper set-ups:
Different barbell movements require different grips. There are Powerlifts, Olympic lifts, and traditional Globo gym lifts. Each of these lifts has their purpose and can be utilized to have a well-balanced fitness program. It is important that we utilize the proper grip for the lift that we are performing. This will help build strength and improve efficiency in our lifts. Below are a few examples of different grips and which lifts and exercises they can be utilized for.
The Borg Scale Rating of Perceived Exertion was developed by Dr. Gunnar Borg in 1982 as a system for athletes and exercisers to subjectively rate their exertion during exercise or physical activity. Originally a scale from 6-20, the scale was reworked in 2010 to a 0-10 scale, with 0 being a resting state and 10 being a maximum effort. Below is a brief description on how the scale and ratings should be used.