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Vertical Bar Lift
Watch the Video - One Inch Vertical Bar (WMV)
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The vertical bar lift trains the vertical supporting grip, as well as the toughness of skin on the palm and fingers. A twenty four inch long, one inch diameter bar is loaded vertically with plates, then lifted at least two inches off the ground with one hand. A hook grip is not permitted. As weights can exceed 400lbs, the lifter may brace the other hand on their thigh for support. Due to the extreme loads, care must be taken to build up slowly when training this lift. The following factors should be taken into account:
Space large plates with small ones to ease weight management.
- Offset Loading - Weight exceeding the lifter's body weight will be lifted with a single hand. This offset loads places considerable stress on the spine. Individuals with back problems should take caution when training this lift.
- Bar Rotation - Once lifted, the vertical bar will begin to rotate. A practiced vertical bar lifter can dampen this rotation, but it cannot be eliminated. Care must be taken to protect the shoulder and wrist.
- Skin Stress - The heavy load plus bar rotation places a large amount of stress on the soft tissues of the hand. When pushing limits on this lift, it is likely skin will tear on the outside of the pointer finger or the palm of the hand near the base the ring finger. Skin that is about to tear will burn and turn pink, providing an early warning sign to avoid injury. Training the lift with a regular frequency, increasing volume gradually over time, and doing five to ten sub-max singles to warm up will reduce the risk of lost skin.
- Hand Position - Performance on the vertical bar lift can be improved by optimizing hand position. Grasp the bar diagonally with the palm to maximize the amount of skin in contact with the bar. Wrap the thumb over the pointer and middle fingers to increase the amount of pressure that can be applied. Consider varying hand position on each attempt to distribute stress throughout the hand, avoiding hot spots and increasing the number of lifts that can be tolerated in a training session.
Larger diameter vertical bars can be used to decrease loads needed to train the vertical supporting grip and reduce stress on the supporting tissues. While the lift can be a powerful training tool, it should be approached with caution.
