Thick Bar Static Hold
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Log this exerciseMuscles
Technique
Grip a thick-handled bar loaded with weight and hold it at arm's length for time, keeping shoulders packed and the bar still. Builds the crushing grip strength central to armwrestling.
Steps
- Center your hands on the thick handle with a firm overhand grip
- Stand tall with the bar hanging at arm's length
- Pack your shoulders down and back
- Squeeze the handle and keep the bar motionless for the target time
- Lower the bar under control
Common mistakes
- Letting the bar roll into the fingertips
- Shrugging the shoulders toward the ears
- Using excessive body sway to keep the bar moving
- Allowing the wrists to bend under the load
Variations
- Axle bar static hold
- Barbell hold with thick-grip attachments
- Double-overhand thick-bar hold
- Single-arm thick-bar hold
Related exercises
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Try ForceIndex freeFAQ
What muscles does Thick Bar Static Hold work?
Muscles: Forearm Flexors.
What equipment do I need for Thick Bar Static Hold?
Equipment: Barbell.
Where can I do Thick Bar Static Hold?
Location: Gym.
Calculators & tools
One-rep max calculator — estimate your 1RMStrength calculator — how strong are you?All fitness calculatorsUseful reading
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