Grip work

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Re: Grip work

Rice Digs

Category:Supplemental and Accessory

Muscles Targeted: Fingers and Forearms

Exercise Description: This is really a very simple movement. Get a big bucket and fill it with rice. I've also seen rubber chips, metal shot and sand used. The metal shot is hardcore and should only be used by those with a very strong grip to begin with. Rice is your best bet as it's the easiest to use and you can always progress up to the sand from there.


I made mine with a big laundry tub I found at the dollar store and a huge bag of rice from Sam’s club. Once you get it set up all you do is dig your hands in and begin squeezing. Pretty simple stuff, nothing too complicated.

I've also found I get great results when I twist my wrists both clockwise and counterclockwise as I squeeze. This is best done to failure at the end of your training session, so get digging!

[kite]

Re: Grip work

Rolling Thunder

Category:
Grip Strength - Support

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

Definition:
Rolling Thunder Deadlift:

Setup
1. Load weights on loading pin (or you can use a rope strung through the hole in the weights) and attach Rolling Thunder handle to the loading pin (or rope) with a carabeener.

Instructions

1. Straddle weight stack - in line with instep

2. Grab Rolling Thunder with pronated grip - hand must be in the middle of the implement and not on the end preventing rotation

3. Arm straight (like a rope) and extend knees to a straight legged, shoulder retracted locked position

4. Reverse movement back down to the ground and repeat

Benefits:
Because the thick handle of the Rolling Thunder revolves, the wrist strength and finger/thumb strength developed is insane.

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Re: Grip work

Spiders

Category:
Dynamic Support Grip Strength

Exercise Name:
Spiders

Muscles Targeted:
Finger / wrist flexors

Setup & Execution:
Goal is to randomly or sequentially move from double pronated =>alternated=>double supinated grips with a loaded barbell. As proficiency develops, speed can be increased.

Benefits:
Improve reaction and dynamic support grip strength

[kite]

Re: Grip work

Standing wrist roller

Category: Supplemental

Muscles Targeted: Muscles of the wrist, fingers and forearms.

You can see from the picture what this is all about. Stand on a high box and start wrist rollin. Remember you can roll two directions; forward and backward.

This is a great exercise for casual Fridays. If the chest and biceps are beach muscles than forearms and neck have become the Casual Friday muscles. Nothing makes you looked more jacked and hardcore than forearms and a huge neck in a polo shirt.

Alright! Enough of that crap. This is a great movement that will help build a stronger grip.

[kite]

Re: Grip work

Team training

Muscles Targeted:
Primary
Hand Flexion, Finger and Thumb Strength and Wrist Stability
Stabilizers
Lat, Teres Major, Posterior Delt, Trap,Obliques

The Support Game Explanation:

Two athletes/teammates stand facing each other on one side of the collar of an olympic bar loaded with an appropriate weight. Both athletes simultaneously perform a suitcase deadlift to lockout. Now they are off to the races. Both athletes hold the revolving collar as long as they can - trying to outlast each other.

Benefits:
Building team unity, mental toughness, competitiveness in training, building Grip without them

[kite]

Re: Grip work

Thick Handled Sledge Levering

Muscles Targeted:
Wrist and hand extensors/ flexors

Setup & Execution:
Ulnar / Radial deviation, supination / pronation with EZ curl bar. Utilizing the collar (thick) end of the EZ curl bar to lever. Weight can be added to far end as a progression.

Benefits:
Wrist / Grip Strength

[FUZO]

Re: Grip work

I USE THAT V SHAPE GRIP THING FOR MY HANDS EVERY DAY WHILE I'M DRIVING IN THE TRUCK.