# Thick Bar Hold

URL: https://heatsy.app/ex/thick-bar-hold

Also known as: Thick Bar Holds, Fat Bar Hold, Thick Barbell Hold

Body region: Arms, Back

## Muscles

- Main: Flexor Digitorum Superficialis, Flexor Digitorum Profundus, Flexor Pollicis Longus
- Helps: Trapezius, Brachioradialis
- Holds: Erector Spinae, Flexor Carpi Ulnaris

## Equipment

- Barbell

## Technique

1. Load a thick or fat-gripped barbell on the floor and stand over it with feet hip-width apart.
2. Lift it as in a deadlift to a standing position and let the arms hang.
3. Hold for time with a tight grip, shoulders back and down.
4. Lower the bar to the floor with a straight back.

### Cues

- Thick grips challenge the hands much more than regular bars.
- Use a lighter weight than your normal deadlift.

### Common mistakes

- Rounding the back to lift the bar.
- Dropping the bar from standing height.
- Choosing a weight that cannot be held for even a few seconds.

## Alternatives

- [Farmer's Hold](https://heatsy.app/ex/farmers-hold)
- [Dead Hang](https://heatsy.app/ex/dead-hang)