Also Known As:
- Full-Bracket Grip
- Bracket Grip
The Split Grip is common in a variety of more advanced spins and inverted moves, relying on the Push and Pull method, which you can read more about in the sidebar. In this method, you are always Pushing with your bottom hand and Pulling with your top hand, engaging the shoulders, and keeping your core tight. You should not feel any pressure in your lower arm – the top arm should be supporting most of your weight.
If you are inverted, the same principle applies, except your bottom hand is now closest to the ceiling, Pulling, and your top to the floor, Pushing. This is not a grip for beginners, though it is good for beginners to start strengthening their muscles by practicing the push/pull method on the floor.
You can keep your bottom finger (the pointer finger) pointed down and slightly to the outside of the pole to better align your wrist with the pole and help prevent injuries. Pointing straight down is widely taught, but this may not be comfortable to you based on your anatomy, in which case you should wrap your pointer finger partially around the pole.
The closer you are to the pole with this one, the safer it is – there is less chance of straining the bottom arm.
How to Get into Split Grip
For a right-handed hold, your right hand is on top.
For a left-handed hold, your left hand is on top.
- Reach up high above your head with your top hand and grab the pole in a crush grip.
- Reach low with your opposite hand and wrap your hand around the pole, index finger pointing down to the floor and slightly to the outside of the pole.
- Use the push-pull method to push with your bottom arm, which is closest to the floor, and pull with the top arm, which is closest to the ceiling, lifting your bodyweight.
- Always use the Push-Pull method when in this grip. Read more on the Push Pull method, linked in the sidebar, and practice the exercises before attempting.
- Be careful when performing this grip for the first time upright, as well as when inverted. Even if you have mastered the upright full bracket grip, your muscles may not be accustomed to an inverted split grip.
- If you feel any wrist or forearm pain or soreness after performing split grip, go back to prep exercises. Do not attempt to continue holding your full body weight in split grip if it causes soreness – your muscles may not be ready yet.