Hacked

This post has been edited by hoxy: Jun 13 2012, 10:06 AM

Think you have em all covered there.

My grip strength went through the roof when I started doing pull ups. Thicker bar helped it as well. Downside of the thicker bar is that it gives me bad callouses, ripping them quite frequently.

Edit - Found this: http://www.criticalbench.com/wrist-grip-forearm-strength.htm

This post has been edited by CargoCult: Mar 30 2011, 03:48 PM

pronated grip for daedlift

I duno whether powerball exercise could help in developing grip strength or nt.. bt it is more to wrist exercise..

Plate pinch!

I take 2X10kgs plate per side and then walk around with it.

2 in 1 = Win!

You probably already know this but grip strength can be divided into 3 main areas:

Crushing Grip

Pinch Grip

Support Grip

Crushing Grip is something like a handshake, so it can be trained with Grippers. Anybody here have the CoC ones? I've never tried them before, the most I have are those cheap ones

Pinch Grip is all about finger strength. You can do what Pedro mentioned, or you can use lighter plates in more quantities (instead of 2x10kg, try 4x5kg). My personal favourite exercise for Pinch Grip is found here - http://www.t-nation.com/free_online_article/sports_body_training_performance/grip_training_for_the_deadlift ://http://www.t-nation.com/free_online...r_the_deadlift , the 2 handed pinch grip deadlift. Pinch grip training can make your finger muscles extremely sore!

Support Grip can be trained by farmer's walks, it's basically about holding onto something heavy.

May I ask if you have a specific purpose in mind to improve grip strength (i.e. for a certain exercise?) or do you want a general improvement? Personally I have Fat Gripz, and I use them on most of my exercises and they do work the grip heavily, especially when you go past 6 reps. Saves me time too, because I don't have to do many extra exercises.

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This post has been edited by hoxy: Jun 13 2012, 09:18 PM

Am a big guy(>95kgs),previously could only do 2-3 chinups then grip would give way,now I can manage 5X10 reasonably well.

Grip training helps a lot!

Start light and take your time,it takes quite a while and sometimes your hand will get sore.



This is basically how it looks like,just apply maximum force from all fingers.

Sometimes its hard to drive after this training,lol

Hoxy, since you listed deadlift as the first goal, I really suggest you take a look at the T-Nation link I posted in the last post. Also, I'd really recommend you get a pair of Fat Gripz. I have a friend who was selling them in Singapore (he doesn't deliver though), where do you stay?

I personally use Fat Gripz on all pushing exercises (presses), and occasionally on pulling exercises like one arm DB rows. That combined with the Deadlift Grip program I mentioned earlier gave me very good results. Just be cautious when you get the Fat Gripz, do not overdo it. When I first used them, my grip strength would fail before my muscles did, and that's normal, but over time it's not a problem anymore.

I'll just a share a little bit of my experience, the reason I want to have a strong grip is so that I can use it in real life. Don't forget that the wrist is also an integral part of your grip as well. The following articles should help you get some background on using thick bars (which can be replaced by Fat Gripz) and also some grip training + wrist work:

http://www.charlespoliquin.com/ArticlesMul...f_Training.aspx

http://www.charlespoliquin.com/ArticlesMul...iki_Budo_p.aspx

The deadlift program mentioned earlier really helped me improve my grip and was very good because it transferred specifically to barbell lifting. That can be a good starting point for you. Just always keep in mind to take things slow, the last thing you want is to injure yourself by diving too quickly into grip training.

Pedro - I once had to attend a class after I did pinch grip training, and in that class we had to take down A LOT of notes. God damn my fingers hurt like hell, was so difficult to write!

when do u insert the plate pinch in your routine?

On legs day,so that it doesn't affect my other lifts!

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This post has been edited by hoxy: Jun 13 2012, 09:19 PM

I believe putting Fat Gripz on a bar results in a 3 inch diameter if I'm not wrong, can't remember the exact figure. It is only offered in one thickness. I train at Fitness First and it fits perfectly around all the Olympic Bars and the shorter bars and EZ bar, and also the dumbbells, but it does not fit very well with those 'specific weighted bars' (those that are fixed in weight). Once the Fat Gripz are on, you will not be able to wrap your entire hand around the bar.

I got mine directly from the website, but I was lucky that my friend was coming back from the USA so I saved on the delivery. If you want I can check if my friend in Singapore is still selling them, but I don't think he does delivery.

For now what you can do is take some athletic tape, and tape it around your chin up bar, and then every week add an extra layer of tape, that's a simple way of progression.

As for pinch grip, I recommend you watch this video, it's how I got started:

http://www.youtube.com/watch?v=Hi6qsnbJ_bA


Out of curiosity, where do you train?

This post has been edited by Desvaro: Mar 31 2011, 10:07 PM

Actually applying pressure with a bent thumb makes it a bit easier as it easier to hold the weight whereas with a straight thumb all the pressure has to come from the palm itself thus making it harder!

Well 2X10kg is wider thus having to open your grip wider to hold it,this makes it more difficult thus requiring more effort!

You want harder,try 4X2.5kg and hold for longer!

when u say hold for longer means u just walk around with the plates but for how long lah?

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This post has been edited by hoxy: Jun 13 2012, 09:26 PM

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This post has been edited by hoxy: Jun 13 2012, 09:38 PM

Tesco grippers feels like 10 to 12kg.

Fitness Concept store sells this gripper that you can adjust resistance. Fine tune anywhere from 10 to 40kg. The design of the gripper makes it weird to crush (more so for people with smaller hands) so at 40kg level I must use a credit card to set it before closing. I think you can compare this to the CoC trainer.

CoC #1 is requires 63kg of crushing strength to close... so I don't think a lot of people can close it first try without working to it.

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This post has been edited by hoxy: Jun 13 2012, 09:37 PM

I can do low reps on the 40kg, the design of the gripper is weird which makes gripping unnatural to start with.
Instead of straight handles, this one is curved. Due to that I cannot fully close it, always less than 1cm gap.
Without setting the gripper with credit card I can only crush it same with your level of CoC #1, 1 to 1.5cm gap.

As for the tesco ones... I think 20 reps per set. Anything more I have to train for the endurance. I mainly use
these to crush and hold the crush as long as I can.

This post has been edited by cyloh: Apr 11 2011, 12:20 PM

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This post has been edited by hoxy: Jun 13 2012, 09:35 PM

Nice meeting you too!

Mark Felix closed the #3 a week later from that video by repositioning the gripper. As for me, the weird gripper that you tested, I manage to close it fully, from no
set to full close. Unfortunately I have to back down to 20kg for testing. I think it wont take me long to have 40kg under my belt, and soon the #1 and #1.5.

I start by trying to have a firm grip with my middle finger and fourth finger on the gripper. These two finger starts the crush. When about to reach parallel, the
pointer finger comes in as support and my pinkie now hooks the gripper too. To full close the final 1cm, its just depends how strong I am with my fourth and
pinkie finger only.

With that said, it is still a retarded gripper lol, so I won't know for sure how it will be when I get the #1 and #1.5.

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This post has been edited by hoxy: Jun 13 2012, 09:35 PM

After surveying around I decided to get something else, not as original(or hardcore) as CoCs but has its own merits.



This thing is only RM200 all in. Have to import in.

On to technique, I have some ideas(brainfart). Tonight will go home try. A twist/curl of the wrist might aid in fully closing harder resistance.

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This post has been edited by hoxy: Jun 13 2012, 09:35 PM

Yeap confirm buy. But will take roughly a month to arrive. I think at that time you will be beyond #1 and conquering #2

I'd probably buy those badminton grip wrap to wrap around the handle like in the picture.

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This post has been edited by hoxy: Jun 13 2012, 09:33 PM

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This post has been edited by hoxy: Jun 13 2012, 09:46 PM

Yeah its in Msia. Just that I don't have time anytime soon to go pick it up. Will contact you once I have it in hand.

Grip training lately is a hit and miss for me. Some days I breeze through crushing 40kg like nothing.
Certain days it felt like my grip/wrist is too lazy to even want to crush 10kg

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This post has been edited by hoxy: Jun 13 2012, 09:45 PM

Aha, not much time and energy spared for grip training since I'm occupied training my push/pull ups to acceptable levels.
Every so slightly the pull ups help with my grip strength too.

Going very slow with the grip strength progression.

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This post has been edited by hoxy: Jun 13 2012, 10:10 PM

here my coc 3


Attached thumbnail(s)

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This post has been edited by hoxy: Jun 13 2012, 09:59 PM

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This post has been edited by hoxy: Jun 13 2012, 09:58 PM