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    Thread: Grip work

    1. #1
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      Default Grip work



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      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

    2. #2
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      Default 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

    3. #3
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      Default 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.

    4. #4
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      Default 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

    5. #5
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      Default 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

    6. #6
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      Default 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

    7. #7
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      Default 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!

    8. #8
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      Default 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!

    9. #9
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      Default 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

    10. #10
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      Default 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

    11. #11
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      Default 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.

    12. #12
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      Default 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

    13. #13
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      Default 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

    14. #14
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      Default 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.

    15. #15
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      Default Re: Grip work

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      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
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