Don't Train Your Back Like THIS ❌

In this clip entitled "back workout mistakes that are killing your gains", it's claimed that gripping the bar too hard will decrease back activation by causing the forearms to take over. The forearms cannot perform the function of the back muscles, so as long as your upper arm path is the same on your back exercises, this tip will not improve your back training or help you build a bigger back more effectively. If anything it will just make your back exercises (pull ups, pulldowns, rows etc.) less effective by giving your back less leverage against the weight. If you want to build back muscles and get a wider back in the most efficient way, you want your grip to be as strong as possible.

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[BrawnyKingFitness]

Mistake #3 - Gripping the bar too hard on the bench press. Grip the bar like a hook and let the heavy barbell collapse on your chest. The chest will be red and swollen, therefore increased in size, better than any pump.

[LaZPavony]

Since I was struggling targeting and „feeling“ my lats, a hook-grip actually helped me concentrate on them. I wouldn’t call it gripping lightly though, it’s more about pulling with your elbows instead of your hands for me

[SeanNalewanyjShorts]

ADDITIONAL NOTES:

Regardless of how hard you grip the bar, your forearms cannot "take over" for your back since they don't perform the same function.

As long as the upper arm path is the same (for example, in this case doing an overhand pulldown and performing shoulder adduction) then your back is what is doing the work there and having higher forearm activation doesn't somehow interfere with that.

In other words, gripping the bar more loosely to utilize "less forearms" does not mean you're now using "more back".

If anything it will lead to LESS back if that looser grip is creating a weaker link to the bar and preventing the back musculature from getting maximum leverage against the weight.

"But I can feel it more in my back when I hold the bar loosely!"

Yes, by having your forearms less active your mind will subjectively hone in on the sensations in your back and make it seem as though there's more going on there versus diffusing the focus between both body parts - but that doesn't mean your back muscles are objectively under greater tension.

This is why the "mind muscle connection" is not always a reliable gauge, since what you "feel" is not always indicative of what's actually happening at the muscular level.

[khanm.a]

As a person who doesn't have a specific forearm day, this is so counterintuitive

[piyushdwivedi]

Brian Alsruhe always says to squeeze the bar as hard as possible, and it makes a big difference for me.

[ChrisTziokas]

I love how you break things down without basically disrespecting people. You show them the right way without causing issues/drama. You deserve way more recognition. I been following you for a hot minute and I learned a lot from you. Thank you

[stefansproductions]

So basically: don't grip hard so you're weaker AND lose out on forearm gains, thanks will definitely not give it a try brah

[mielyt]

Mistake #78 try to never blink when training to avoid putting strain on your pinky toe

[Hungryforstrength]

Holy shit I actually got influenced by that video gripping the bar loosely thanks bro

[assault]

Yall just ignoring that he's got the matrix plugs on his back

[benwagner]

When my grip is hooked like that, I feel even more tension and fatigue on my forearms not less.

[raghavsharma]

Your videos are the best by far. Easy to understand, compact and precise.

[DownToEarthYoutube]

If you breathe, it results into overuse of the lungs.

[andressanteliz]

Gripping the bar tight takes away any ‘slack’ in the movement. Keeps your muscular chain tight & connected. Essentially recruiting more of your strength, allowing you to bust out more clean reps

[mrrkkii]

Thank you Sean! I started having problems with my back exercises.. Cant hit the muscles i want. These short videos help a lot!

[CS-bhur]

This is exactly why when I do my pull ups and my lat pulls I don’t even touch the bar bro…. When I walk into the gym I don’t put my hands on anything I just kind of walk around gets me all that muscle activation baby😂😂😂

[deragenfox]

Well griping as hard as you can will tire out your forearms quicker. I use a hook grip so I don't end up in a situation where my lats could take a few more pulldowns but my forearms are too tired to hold on.

[FilmyWPigulce]

Also, better grip=more weight=more gains

[ArtbyPaulPetro]

you are correct sir! one should grip the bar as hard as they can on ALL exercises! I first learned of this concept from Brian Alsruhe and it is a game changer.