If you have any questions regarding grip strength that you would like answered please contact me using the contact link (left). The question and answer will be placed on this page with your name unless you wish to be anonymous.
David
Question from Kevin Dolan 17 Dec 2006
I've just checked out your cool new web-site. Hope you can help me.
Having trained in just about every other hand strengthening exercise there is with an abundance of training routines available to read, I'm finding it very frustrating and confusing as to what training routine I need to put together for pinch gripping hex block weights, as there doesn't seem to be many floating about.
I read in john brookfields instruction book, that block weights =hand strength, so I've taken it upon myself to saw the ends off some hex dumbells of varying weight and I've understood which I then lift the weight for periods between 3-10 seconds, however the question which I then find myself asking is, which doesn't seem to be explained anywhere is, how often. Do I lift the blocks in increasing weight for decreasing periods of time both hands for sets of 5?.
Sorry but I haven't a clue about pinch gripping routines, which is supposed to build devastating hand strength.
I would very much appreciate your advice on this.
Answer
Firstly I have to say I have no hex block weights, though I do have a 50lb blob and three ‘pastilles’ that weigh 20, 25 and 30k, these I will train on every so often if I fancy something different. I need a few weeks training before I’m deadlifting the blob with ease. I can use the ‘Pastilles’ for some strength endurance training which is useful, but if I’m after pinching strength then I will always pinch with an object I can add weight to.
Most of my programmes last for 16 weeks, with a goal at the end of it. So you need to know what you are aiming for. Whether I am training on 1 or 2 hand pinch, or thick, normal or thin pinch the same rules apply. Start off with holds, say 3 x 10 seconds holds, and then go to 1 x 10 1 x 8 and 1 x 6 seconds holds after 3 weeks. I would also advice using old work gloves as this will give your skin protection, and make it tougher. After the 16 weeks you will be a lot stronger at pinching, and then you can start your next programme/challenge.
Here’s the 16 weeks programme break down;
Week 1-3 - 3 x 10 seconds holds, increase the weight a small amount when you can do the required holds.
Week 4-6 - 1 x 10, 1x 8 and 1x 6 seconds holds, increase the weight a small amount when you can do the required holds. Increase the weight on the 2nd and 3rd set.
Week 7-9 - 1 x 8, 1x 6 and 1x 4 seconds holds, increase the weight a small amount when you can do the required holds. Increase the weight on the 2nd and 3rd set.
Week 10-12 - 1 x 6, 1x 4 and 1x 2 seconds holds, increase the weight a small amount when you can do the required holds. Increase the weight on the 2nd and 3rd set.
Week 13 - 1 x 4, 1x 2 and 1x 1 seconds holds, increase the weight a small amount when you can do the required holds. Increase the weight on the 2nd and 3rd set.
Week 14 - 1 x 3, 1x 2 and 1x 1 seconds holds, increase the weight a small amount when you can do the required holds. Increase the weight on the 2nd and 3rd set.
Week 15 - 1 x 2, 1x 2 and 1x 1 repetition lifts, increase the weight till your max lift.
Week 16 - 1 x 1, 1x 1 and 1x 1 single lifts increasing the weight to find your max lift.
One thing to remember is that you can’t be strong on every grip exercise at the same time, devote time to your goals. I will put this Q&A on the site if you don’t mind.
David
Question from Darius Rana 27 Dec 2006
Love the new site. Could you please explain finger curls overhand grip style in more detail? I am a martial artist who is looking to develop his grip. BTW have you trained with Lee Morrison of Urban COmbatives?
Answer
Glad you like the site.
Finger curls with an overhand grip are performed by picking up a barbell in an overhand grip and when standing with the bar in your hands allow the bar to drop into your fingertips. From here you curl your fingers bringing the bar up into a fully clenched fist. This exercise works the finger flexors, and has the benefit that you can increase the weight slowly.
I know Lee from years back. Four of us, including Lee went on a great road trip to lift many of the manhood stones in Scotland in 1998.
David
