Grip strength

From: alex_stpierre9
Subject: Fitness
Date/Time 2008-06-28 00:58:10
Remote IP: 99.246.92.35

Message

There is a book called Dinosaur Training I think it's by Brooks Kubrik (sp?) that has alot of really great ideas for grip strength. Static holding of heavy weights is helpful. Like if you just lockout on the top portion of a deadlift and hold the bar for as long as you can. He recommends using extra thick bars for most exercises.

Grip and forearm work has always been super important to me. I've felt better doing "static" exercises like door hangs vs things like wrist rollers because if you train your forearms alot with full ROM wrist exercises it's very easy to develope problems in the tendons/ligaments. I think some full ROM (range of motion) exercises can be a good thing but over doing can lead to permanent problems.

Kubrik also reccomends 2 finger deadlifts (2 fingers on each hand, that is) which, when I tried, I really felt deep in the forearms.

Also just hanging from a pull up bar for long periods. Even harder, try hanging off the top of a door. Because your fingers are open, it works weird grip strength and can be very hard to do. Try to hang as close to the hinges as you can to avoid damaging your doors. I weigh 230-240 and haven't broken a door yet. And unless you are a brick layer or something you will probably have to put a towel ontop of the door to cushion your hands.

I've also started sometimes walking on my knuckles like an ape. Sounds stupid right? Well I got the idea after watching a video of an ape and just looking at the fore arm size they have. I like to do goofy exercises to break up monotony and this certainly qualifies!

Sorry I don't have kettlebells so I don't know what's good in terms of KB exercises.

Personally I think it's hard to over train grip strength or fore arm exercises because you use your hands so frequently they recover quick but I guess it really depends on what you are doing. I imagine kettle bell swings are murderous on your fore arms so probably safer to risk under training rather than over training in that case.

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