2-13. Paragraphs 2-14 through 2-20 include the names and descriptions of the various grips that Soldiers use when they are weight training.
The images below illustrate the different grips.
Closed, underhand, supinated
Closed, overhand, pronated
Closed, underhand, supinated
Closed, overhand, pronated
Neutral, closed
Neutral, closed
Neutral, hook
Neutral, hook
CLOSED
2-14. The closed grip or composite grip requires that Soldiers wrap their thumb around the bar in the opposite direction to their fingers.
The thumb normally overlaps with the fingers.
Occasionally they tuck the thumb beneath the fingers to form a hook grip.
OPEN
2-15. The open or false grip is used on selectorized machines when there is no risk of the bar rolling off the hand causing the weight to be dropped.
It is not a safe grip for use on Climbing Drill or Free Weight Training exercises.
UNDERHAND
2-16. With the underhand or supinated grip, Soldiers turn their forearms and hands out so that their palms face away from the body when initially gripping a bar.
OVERHAND
2-17. With the overhand or pronated grip, Soldiers turn their forearms and hands in so that the palms face toward the body when initially gripping a bar.
NEUTRAL
2-18. The neutral grip is used to lift the hex bar and when carrying a kettlebell in each hand for the Forward Lunge—the third exercise in the Strength Training Circuit.
HOOK
2-19. The closed grip or composite grip requires that the thumb wraps around the bar in the opposite direction to the fingers.
The thumb normally overlaps with the fingers.
When the thumb tucks beneath the fingers this is called a hook grip.
ALTERNATING GRIP
2-20. The alternating grip is used with a straight bar and is sometimes referred to as a mixed grip.
One hand is supinated and the other is pronated.
The Alternating Grip Pull-Up and Leg Tuck exercises use a grip where both hands are pronated, palms facing which holds the Soldier perpendicular to the bar, similar to the grip and position used in rope traversing and rope climbing.