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THE BULLDOG GRIP

THE BULLDOG GRIP
The bulldog grip is one of the things you should learn when really trying to maximize your performance and force out put, or at least something to have in your knowledge arsenal (especially if it's not allowed in your PL fed). ⁣⁣⁣
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Nonetheless this is why it's always taught when the goal is maximizing strength and the numbers lifted with the big threes. ⁣⁣⁣
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The Bulldog grip is called like this because of the slight internal rotation if the hands, which resamble the paws of a bulldog. ⁣⁣????⁣
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The reason behind this is to allow the barbell to sit directly over the wrist joint, therefore eliminating/reducing the moment arm (MA) from wrist-to-barbell which can be seen on a normal grip. ⁣⁣⁣
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This allows a much more stable and efficient force transfer from the elbows up, which can result in a stronger bench press. ⁣⁣⁣
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Now, this does not mean you'll have to change everything else!⁣⁣
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The elbow angle remains at ~75 degrees and not excessively flared out and your shoulder blades stay tucked down and back together for an efficient & strong set up. ⁣⁣⁣
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It might feel awkward at first, but as you continue training it, it gets better and better. ⁣⁣⁣
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HOW do you grip your bench? Give the Bulldog grip a go if you're looking to maximize force output out of your BP! ⁣⁣⁣
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02.04.2020