Grip and Hand Strength Training

Gripper Training

I'm going to be posting pictures of my actual physical training log that has the Gripper Training included in it.

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Are Weight Training Images 'Picture Perfect'? - Can You Really Use Them to Learn the Lifts?

A while back I made a post called Asinine Expectations. In one I said that it is a false assumption to expect your "form" to perfectly match someone else's form on a given complex movement. This is something I've come across with trainees again and again. They look at other people lifting, or worse, look at STILL IMAGES and think they are doing it wrong if they don't "match" when they do the exercise pictured.

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Rubber Band Hand Extensions

All muscle groups have corresponding antagonist groups and the muscles of grip are no exception. While the gripping of objects is a performed by the flexion muscles of grip, the opposite action, opening the hand, is performed by the extensors. Perform grip training but make sure to also spend some time exercising the extensors of the hand. These muscles are exercised simply by opening the hand against resistance. There are several effective methods, such as opening the hand after pushing it into a bucket of sand, but banded hand extensions are by far the easiest to use, and there is absolutely no need to buy expensive elastic band to do them.

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Learn Proper Deadlift Grip: Calluses, and Supporting Strength

This post is meant to discuss three basic propositions about training the deadlift. The first concerns a statement that we frequently read or hear concerning the development of supporting grip strength for deadlifts: Deadlifting is all you need to train your grip for deadlifts. I'm going to explain to you why this false assumption is made and how it is not true for everyone. The second has to do with the correct way to grip the bar. I am not sure that many people even know there is a correct method to grip the bar that results in a more secure grip and more protection against ripping the skin, and ripping off calluses. The third concerns calluses themselves. So here goes.

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Extensor Digitorum Muscle: Location, Actions, and Trigger Points

The extensor digitorum1 muscle gets its name from the Greek and Latin ex which means "out of", and the Latin tendere, which means "to stretch". So an extensor is a muscle that stretches out or straightens out a joint. The word digitorum is from Latin, indicating the digits or fingers. Communis is Latin for "common" and it refers to a muscle which has several branches or structures.Bibliography item doyle not found.

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Alternated Grip (Over-Under Grip, Mixed Grip)

Alternated grip is a barbell grip where one hand is suppinated (palm out) and the other pronated (palm in). Also called alternating grip or over/under grip or mixed grip. For pulling movements such as the deadlift, this grip allows more weight to be held because the alternated grip helps prevent the bar from rotating. Since the tendency of a heavy loaded barbell is to roll toward the ends of the fingers, making it harder to grip, alleviating this rotation allows for more weight to be pulled. See also Hook Grip Versus Alternated Grip for Deadlifts

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Grip Strength Training Equipment: Using A Blob For Pinch Strength

What is a blob?

A blob is a mass of steel or concrete (hence the name blob), typically weighing 10-50 lbs or more. The rough dimensions of a 50 lb blob are 5-1/2” (thickness) by 7-1/2” (diameter), with the original 50 lb York blobs simply being one of the bells of a 100 lb York dumbbell. The video below should be enough to make you realize why they don’t get much heavier than 50 lbs, unless you’re Wade Gillingham, in that case you can lift an 81.5 lb blob.

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Pinch Grip Dumbbell Deadlifts

The video below is self-explanatory so I'm going to list some small tips which make this exercise more efficient:

  • Learn to apply grip tension while keeping your entire arm loose and un-flexed. The challenge is to be able to make a tight fist while keeping your upper arm and shoulder loose.
  • Progress by adding weight. After a point you will need to branch off into something else (once it becomes too difficult to pinch the dumbbell).

Continue Reading » Pinch Grip Dumbbell Deadlifts

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