The Overhead Position
In Crossfit we use different widths for the overhead position. The right width depends on requirements of the chosen exercise. There are more factors that play a role for your gripwidth but let’s take a look at it in a somewhat math like matter.
➡️ In picture 1 you can see that the grip is almost shoulder width. It does not cost a great amount of strength to hold this position, the horizontal distance from the hands to the shoulders is relatively short.
➡️In the second picture you can see the snatch grip of this person. Notice how much wider the grip is (but we need this to execute the Snatch). The wider the grip the bigger the leverage of the weight (the barbell), which means, the more strength it cost to hold it overhead.
➡️Let’s say you’re going to do some Overhead Squats. Ofcourse you can use the width of your Snatch but maybe a slightly narrower grip, as in picture 3, will ensure that you can stabilize the weight easier because it feels ‘lighter’. The result of having a more narrow grip is that lever/stress on your shoulder is smaller than with a wider grip.
➡️Now we have this knowledge, you can also apply it to other movements for instance in gymnastics. See picture 4 and 5 and ask yourself what is better? Or maybe do we need to know what the demands are for what is required? Handstand hold or a Handstand Push Up.
💥We can conclude that there is no best gripwidth, it just depends on what you want to do with it. But as you hopefully (!) understand, you can use this in your advantage.
Reebok Crossfit 020