Forearms
Fat Grip Hold
The Fat Grip Hold is a strength exercise for your forearms. Share of the load in the Zulta muscle model: forearm flexors 78% and forearm extensors 18%.
How to do it
- Fit thick grip sleeves onto the handles of two dumbbells.
- Deadlift the dumbbells from the floor and stand tall with them at your sides.
- Squeeze the thick handles as hard as you can with the whole hand.
- Hold for 20 to 40 seconds, breathing steadily.
- Set the dumbbells down under control before the grip fails.
Tips
- Spread the fingers around the handle and press the thumb down firmly.
- Keep the shoulders pulled back and down while holding.
Common mistakes
- Letting the dumbbells roll toward the fingertips.
- Holding until the dumbbells drop out of the hands.
Muscles worked by the Fat Grip Hold
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pinching or crushing without hanging is forearm only. Hanging or pinching a load is an isometric grip: the finger flexors do the work, the extensors co-contract, and in a hang the lats and lower traps keep the shoulder packed.
Fat Grip Hold alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Frequently asked questions
What muscles does the Fat Grip Hold work?
Mainly the forearm flexors. The forearm extensors assist.
Is the Fat Grip Hold good for beginners?
The Fat Grip Hold is rated intermediate. If you are new, learn the Rice Bucket first and build up from there.
What is a good alternative to the Fat Grip Hold?
For example the Plate Pinch, Bar Hang and One Arm Bar Hang. They train mostly the same muscles, some with different equipment.
How do you make the Fat Grip Hold harder?
Add weight or reps, or move on to the One Arm Bar Hang.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.