Things to watch if this overhand grip is used include: room for the knuckles to clear the frame
during the lift; increased friction against the hands as the handle must rotate in the hand of the
user, unlike a bar that rotates in the lifter’s hand; and losing grip when the palms are facing down
during the lift. This may be especially apparent if the lifter uses “supplementary second pulls”
(see “
Second Pull Phase”
section). Different coaches and athletes will have their grip prefernces,
which may also vary with lighter or heavier lifts. As a general rule, the neutral grip (Fig 4) is rec
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ommended for both comfort and stability. Ultimately it is the coaches’ decision how their ath
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letes train, including what grip is used.
The lifter may also choose to grasp the handles wider with their feet only slightly wider than the
shoulders. The hands will grip the handles slightly wider than the feet with the knees flared out
slightly, as in doing a squat. Some lifters prefer to have their knees rest on the outside of their
arms. This is the standard or back style (Waller, et al., 2003) and is shown in Figure 5. The feet
should be behind the hands. How far behind may vary. This issue of foot placement is discussed
in detail in the
“Foot Placement“
section. The lifter’s chest should be touching the Bumper Chest
Support (item #11).
First Pull Phase:
From either lifting stance, the lifter will extend their hips, knees and ankles (triple extension)
to drive one end of the FLIPPER up (Figure 6). During this “First Pull” phase of the lift, the arms
should remain substantially straight and the hips and knees should extend in a relatively equal
manner. This “simultaneous” extension is similar to a squat, as opposed to a deadlift which is
a “sequential” lower body extension, as the bar has to be manipulated around the knee (knee
pass)(Escamilla et al., 2000; Hales, Johnson, & Johnson, 2009). This being stated, it is important
not to first elevate the hips, by extending the knees, then the hips. This may put excessive stress
on the lower back of the lifter. By simultaneous extension, the hips stay lower during the lift re
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Using the Flipper - Lifting Techniques
6
Fig 5
Standard grip prior to lift