Supination: What It Is And Why It Is Important In Training

It is important to know all aspects of supination. With this information, you can introduce new exercises into your routines and prevent injuries.
Supination: what it is and why it is important in training

Today we will explain what supination is and we will offer you some considerations that may be useful to you when you play sports.

In the past we talked about pronation by listing some exercises that could be performed with a prone grip. We also looked at the impact a pronator stride has on running and the possible risks of injury if repeated excessively.

What is supination?

Supination is a movement of the forearm in which the palm of the hand is facing up and the back down. In the medical field, the term “supine” means any position in which the “ventral” or anterior part of the body is facing upwards.

In medical language, we speak of “supine decubitus” when we want to indicate a position in which the front part of the body is facing upwards.

Supination in sports

In sports, supination and pronation are important in several respects. They allow us to train certain muscles when we are in the gym, when we practice CrossFit or when we do artistic gymnastics.

Even in running it is necessary to know what kind of foot support we have. By being informed about the support modality (supinator or pronator) we could avoid possible injuries.

Supination of the forearm

Forearm supination (the movement where the palm of the hand faces up) is very important when we train in the gym. Let’s see some exercises to be performed with the supine grip.

  • The training of the biceps and forearms is done with a supine grip. This is the best way to ” curl ” with the barbell or dumbbells. With this handle the arm muscles have the maximum stimulation and the greatest performance.
barbell-curl as a supination exercise
  • A variant of the tractions, the ” chin ups “, are performed with a supine grip. It is an excellent exercise for those who still can not do pull-ups with the handle prone ( pull-up ). The strength of the biceps is also used to perform the “ chin ups ”, which is not the case with the prone grip traction that uses only the lats.
  • Although the prone grip is generally used to perform deadweight exercises (deadlifts), to lift a certain amount of weight, you can use a mixed grip which gives the exercise more confidence. It consists in holding the barbell using the supine grip with one hand and the prone grip with the other. This will make it harder for the bar to slip out of your hands.
  • The prone grip is used by Olympic weightlifters, while the supine grip is used by gymnasts practicing rings. In reality the latter use both grips, but the supine grip allows them a greater strengthening of the arms.

The supinator support

The supinator support is the opposite of the pronator support. In this type of support, when walking, a sort of external rotation of the ankle takes place. When you put your foot on the ground, the whole weight of the body rests on the outside of the foot, with all the risks that this entails.

If not corrected, supinator stance increases the risk of injury (which does not happen with pronator stance). The most common are ankle sprains, fractures and plantar fasciitis.

girl is running

Correction measures for supinator support

To avoid the risk of injury, a series of steps must be taken to correct the way you place your foot. These measures are similar to those used for overpronators because both types of support can cause injury.

  • First, it is advisable to make a visit to determine the degree of supination when walking or when exercising.
  • In case of problems, it is advisable to buy special insoles or footwear for supinators.

We remind you that in these cases it is important to consult a specialist. This expert will be able to show you the exercises useful to strengthen the muscles in order to avoid possible injuries caused by the supinator support.


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