T-Grip Exercises                   Shoulders Chest Back • Military press • Clean and press • Push presses • Upright rows(hands slightly angled) • Shrugs(Front and Back) • Front Raises Arms • Triceps extensions (inside and parallel grip) • Biceps - standing barbell curls (inside grip) • Biceps - Preacher Curls (inside and parallel grip) • T-grip Strongman Curls • T-grip Forearm Curls • T-grip Hammer Curls   • Flat bench press • Incline bench press • Decline bench press • Pull-Overs   • Bent-over rows • T-Grip rows • Dead lifts Legs • Straight-leg dead lifts(Hamstrings, glutes and lower back) • Squats and Front Squats • Overhead Squats • Lunges(bar in front or back)

First time T-Grip Barbell users often wonder if they are doing something wrong when they begin training with this barbell. While instantly noticing greater comfort and increased range of motion, something about the bar positioning may not “feel right.” Let’s discuss some of these topics so that you can enjoy the benefits of this neutral grip barbell more rapidly. You will see that the benefits of the T-Grip Barbell will be worth any extra effort required to get used to the bar.

First, remember that the Standard Size T-Grip Barbell is heavier than your traditional barbell. Do not forget to take into account the extra 10 pounds. The T-Grip Barbell weighs 55 pounds vs. the traditional 45 pound Olympic Barbell. We have had people overlook this important fact and they either failed at their previously lifting weights, or they realized that they could actually go a little heavier than they thought. Either way, take notice and adjust your weight as necessary.

Your wrists may feel unstable using the new bar, but this is an adaptation that your body will make quickly. We have found that people whose occupation involves intense manual work (i.e. carpenters, laborers), and those who frequently train for increased grip strength may not experience this. Stick to doing a few sets with this neutral grip barbell and your shakiness will no longer be a concern. Consider using light weight and have a spotter nearby if you are uncomfortable. Often times, people start using the bar by itself with no additional weight. As your wrist strength increases by using the T-Grip Barbell, you will see cross over benefits for your other lifts. Stronger wrists will benefit all overhead pressing exercises, as well as dumbbell and Olympic barbell lifts. A lift is compromised by the weakest link, so increasing the strength of a weak link (your wrists or grip) will mean an increased likelihood of accomplishing harder/heavier lifts.

You may feel a little weaker because by varying your hand position, you are altering the stress on your muscles. Those who have never trained using a parallel grip barbell will not be immediately accustomed to the new body mechanics and will therefore have to drop the weight of their exercises for a few sessions. After some training sessions, the nervous and muscular systems will make the proper adaptations and you will be lifting the same, or even more, weight than before.

As with any new exercise, gradual progressions are imperative to prevent injury and to maximize the training potential. Long distance runners do not buy a new pair of shoes and then take them out for their longest runs. As with a pair of shoes, there needs to be a break-in period so that your body can get accustomed to the multi-grip barbell options.

Training with the T-Grip Barbell is exciting on many levels. It gives you more versatility in grips and lifts. It decreases the potential for pain or aggravation of a currently painful body part. Do not be afraid to experiment with the premier multi-grip barbell, the T-Grip. Remember to allow for an adaptation phase, but then push yourself to achieve greater goals. Train hard, train smart, train with the T-Grip Barbell.