Grip work

[kite]

1 hand plate pinch

Category:
Grip Strength - Pinch

Muscles Targeted:
Hand Flexion, Finger and Thumb Strength and Wrist Stability

Definition:

Plates should be stacked with 2 outer plates being smooth side facing out. Different type of pinch than blockweights, due to the fact that the athlete must overcrush the plates so that the middle plates do not fall out.

Can be done with 2, 3, 4, 5, 6 dimes.

Can also be done with 2x25's, 2x35's, 2x45's

Benefits:
Building Grip strength in open hand position while creating stabilization in the wrist

[kite]

Re: Grip work

2 hand pinch

Category:
Grip / Arm Strength

Exercise Name:
2 Hand Pinch

Muscles Targeted:
Hand flexors, Biceps Brachii, Brachialis, Brachioradialis, Wrist Flexors / Extensors

Setup & Execution:

1. Throw a plastic or metal 2" OD pipe through 2-45 lb plates, smooth sides facing out

2. Grab 2HP with double pronated (overhand) grip with 2-4 inches separating your palms

3. Center the weight between (or slightly behind) your feet

4. Flex lats hard (feels like squeezing your arm pits down)

5. Push with your fingers

6. Flex your palm (hardest to learn)

7. Arms straight

8. Engage hips and extend upward

Go for multiple sets of timed holds

Remember:

Blockweights have huge carryover to overall hand strength, and 2HP is basically a two hand blockweight lift

Precautions:

Skin tearing - without a doubt, long duration pinch workouts or multiple pinch workouts during the week will tear the skin between your pointer and thumb. Tape can be used to stop the bleeding, but will limit a key friction point. Suck it up...

Benefits:
Great upper back and grip strength engagement

[kite]

Re: Grip work

Beyond the range gripper (BTR)

Category:
Grip Strength - Crush

Muscles Targeted:
Hand Flexion, Finger Strength

Definition:
Increasing the strength of the hand through an extended ROM increases the athlete's ability to quickly lock on and not let go. Because the gripper is BTR, the flexion of the hand is greater and allows greater engagement of the weakest fingers - the ring and the pinky.

Benefits:
All sports require use of the athlete's hands with or without a sport specific implement.

[kite]

Re: Grip work

Block weight

Category:
Grip Strength - Pinch

Muscles Targeted:
Hand Flexion, Finger and Thumb Strength and Wrist Stability

Definition:
Blockweights or Blobs can be lifted on top or "by the face" with whole hand (build total hand strength) and any combinations of fingers (to isolate a weakness or rehab and injury.)

Benefits:
Building Grip strength in open hand position while creating stabilization in the wrist

[kite]

Re: Grip work

Blob vs. Block weight

Category:
Grip Strength - Pinch

Muscles Targeted:
Hand Flexion, Finger and Thumb Strength and Wrist Stability

Definition:
Blockweight - 1/2 Hex Dumbbell

BLOB - 1/2 Old York Dumbbell - increased difficulty due to sides sloping outward

Blockweights or Blobs can be lifted on top or "by the face" with whole hand (build total hand strength) and any combinations of fingers (to isolate a weakness or rehab and injury.)

Benefits:
Building Grip strength in open hand position while creating stabilization in the wrist

[kite]

Re: Grip work

Grippers

Category:Supplemental and Accessory

Muscles Targeted: Crushing strength

Using grippers is a good way to develop crushing strength. I am going to claim a little bit of ignorance on these as I have only used them at the end of my training workouts. I would always start with a lighter gripper (for me a COC Trainer) and do 1-2 sets. I would follow that up with 1-2 sets of the #1 COC gripper and 1 set with the #2. I would keep the reps fairly low (5-10).

For more information on how to use and set the grippers, check out www.DieselCrew.com

I would do this one time per week

[kite]

Re: Grip work

hex head dumbell holds

Category: Accessory

Muscles Targeted: Forearms

Exercise Description: This exercise is great if you're having grip problems. Get a hex head dumbbell and pick it up by one end.

Obviously, the size of your hands will greatly limit the amount of weight that can be used on this exercise. Once your hand strength increases, you can add weight by using ankle weights attached to the dumbbells. These are generally done for time. Try holding on until you reach failure, or try to beat a certain time records (for example, a ten or twenty second record).

You can do these with both hands or one at a time. Chalk is always used and, as a general rule, no part of your hand or fingers can touch the engraved numbers on the bell. This is cheating!

[kite]

Re: Grip work

Hub lifting

Category:
Grip Strength - Pinch

Muscles Targeted:
Hand Flexion, Finger and Thumb Strength

Definition:
Hub Lifting - laying a olympic plate (25, 35, 45 lb) on its side and lifting it to full deadlift by the center hub

Benefits:
Tear flesh from bone with this exercise. Builds hand flexion away from your palm - out on the finger tips!

[kite]

Re: Grip work

Pinch curls

Category:
Grip / Arm Strength

Exercise Name:
Pinch Curls

Muscles Targeted:
Hand flexors, Biceps Brachii, Brachialis, Brachioradialis, Wrist Flexors / Extensors

Setup & Execution:
Exercise should be done by grabbing 2 olympic plates and putting them with the smooth side out. The Athlete / Lifter will pinch the stack together and perform a typical bicep curl.

Benefits:
Great upper back and grip strength engagement

[kite]

Re: Grip work

Plate deviations - radial

Category:
Grip Training – Wrist Postures

Exercise Name:
Plate Deviations – Radial

Muscles Targeted:
abductor pollicis longus, flexor carpi radialis, extensor carpi radialis longus, extensor carpi radialis brevis

Setup & Execution:
Exercise should be done by grabbing Olympic plate near bottom with neutral grip with forearms resting on end of bench (can also be done standing.) Extend plate down and flex hard to return to starting position.

Benefits:
Wrist Strength

[kite]

Re: Grip work

Plate holds

Category:
Supplemental Pinch / Support Grip Strength Means

Exercise Name:
Plate Holds

Muscles Targeted:
Hand / wrist flexors, delts, rhomboids, traps

Setup & Execution:
Grab 100 lb plate with smooth side facing the lifter (thumb side). Finger should go under lip of plate. Hold for time. Nice alternative to plate pinchs.

Benefits:
Pinch and support grip strength.

[kite]

Re: Grip work

Plate pinch with curl

Category:
Grip Strength - Pinch

Muscles Targeted:
Hand Flexion, Finger and Thumb Strength and Wrist Stability

Now we are combining two methods: plate pinch and increasing the wrist stabilization component!

Definition:
Plates should be stacked with 2 outer plates being smooth side facing out. Pinch plates and move into elbow flexion. Must keep wrist in a straight line, parallel to forearm.

Can be done with multiple dimes or if you're a stud with 2x25's.

Benefits:
Building Grip strength in open hand position while creating stabilization in the wrist

[kite]

Re: Grip work

Plate shrugs

Category:
Supplemental Pinch / Support Grip Strength Means

Exercise Name:
Plate Shrugs

Muscles Targeted:
Hand / wrist flexors, delts, rhomboids, traps

Setup & Execution:
Grab 100 lb plate with smooth side facing the lifter (thumb side). Finger should go under lip of plate. Shrug.

Benefits:
Yoke development, pinch and support

[kite]

Re: Grip work

Plate wrist curls

Category:
Grip Strength - Levering

Muscles Targeted:
Hand Flexion, Finger Strength, Wrist Flexion and Extension, Thumb Strength

Definition:
Plate Wrist Curls

Instructions

1. Fix plate in hand with lip facing up and thumb on top, hooking over the lip of the plate

2. Fixed elbow at 90 degrees to your side

3. Flex wrist until plate is close to 90 degrees

4. Extend wrist back to starting postion and repeat.

Note: If you can't do a 25 lb plate to start, movement can be done with multiple dimes (smooth side facing out). Progression from 25 lb plate to 35 lb plate can be done by adding 2.5 lb plates to far side of 25 lb plate with C-clamp.

Benefits:
Builds musculature responsible for explosive wrist flexion; ie volleyball spike or basketball shot.

[kite]

Re: Grip work

Power rack forearm roll

A forearm roller built right into the EFS Power Rack

Category:
RE

Muscles Targeted:
Forearm/Grip

Why you want to do this exercise:
Increase cross-section
Increase strength endurance
Increase grip strength
Injury prevention

Sets/Reps:
1 Set= rolling the weight up and down
Perform at least 2 sets rolling the bar each direction

Exercise Description:
Secure a high tensile strength string, rope, cord, etc to the safety pin by tying a slip knot around the pipe and securing it with duct tape

Attach a snap hook or carribiner to the opposite end of the string and secure the weight

Roll