How to Determine Your Jerk Grip Width:
The most common question I get asked is how do you determine your jerk grip width?
Well, it’s not hard at all! You just need to use a piece of string or something similar. Then, you just have to pull it across your palm. If the string goes through your hand, then you are using a regular grip width. If it is too short, then you are using a narrow grip width. And if it is too long, then you are using a wide grip width.
So what does this mean?
Well, it means that you will be able to perform a wide grip clean and jerk with ease. Now, there are some other factors which may affect your ability to determine your grip width. For example, you might be too skinny or fat and thus unable to determine your width easily. On the other hand, you might have a large wrist size but still not be able to determine your width because of the way the string is positioned in your hands. If this is the case, then you can measure your wrist size instead and adjust your grip width according to that. So, as you can see, there really isn’t too much to it!
You might be wondering what the different grip widths should be used for. Well, the answer to that is pretty simple too. If you are new to weightlifting and are still learning the basics, then you should probably use a regular grip width. This will allow you to focus on learning the proper techniques and not worry so much about adjusting your grip width.
Of course, once you get better you will probably want to start fine tuning your performance and that is when adjusting your grip width might become useful to you. Still, this does not mean that you have to immediately start using a narrow or wide grip right away. You can always begin by using a regular grip width and then adjust accordingly as you start feeling the need to do so. The important thing to remember is that you should not rush into this. It is better to wait until you feel ready.
There are also a few things that can prevent you from adjusting your grip width. This includes injury and pain. If you are experiencing either of these, then you will need to see a doctor or physical therapist before attempting to adjust your grip width. It is not worth risking further injury to yourself.
In addition to this, you should always warm up properly before attempting to adjust your grip width. A proper warm up will get your body ready for the activity that you are about to subject it to. This will also increase your performance and decrease the chances of you getting injured as well. Now that you know all of this information, you will be in a much better position to start lifting weights and living a healthy lifestyle that includes weightlifting!
All the best,
Sources & references used in this article:
Teaching the first pull by M Favre, MD Peterson – Strength & Conditioning Journal, 2012 – cdn.journals.lww.com
Weight training: steps to success by TR Baechle, RW Earle – 2019 – books.google.com
The Benefits of Performing the Split Alternating Foot Snatch by A Hedrick – Strength & Conditioning Journal, 2014 – journals.lww.com