Page 1 of 3 123 LastLast
Results 1 to 10 of 23

Thread: Workout to smoke your grip! page

  1. #1
    FitMountain's Avatar
    FitMountain is offline Member
    Join Date
    Sep 2011
    Location
    Charlotte NC
    Posts
    61

    Workout to smoke your grip!

    Primal Fuel
    Here's a KB routine I did earlier this week that made me realize I need some more serious grip work.

    16kg TGU with 2 full arm rotations (palms in, then away, etc) and easy neck stretch (look up, down) at appropriate stopping points in the move.

    5 cleans & presses then bottoms-up clean. Walk with that balanced clean 30-50 yards. Repeat other arm. X3

    Finish with 60-80 hand-to-hand swings.

    I had to lightly assist my left handed bottoms-up clean with a couple right fingers to make the whole walk. Shows skill/strength imbalance.
    http://facebook.com/fitmountain

    Know your limits. Then shatter them.

  2. #2
    Coach Palfrey's Avatar
    Coach Palfrey is offline Senior Member
    Join Date
    Nov 2010
    Location
    UK
    Posts
    1,140

  3. #3
    Mike Gager's Avatar
    Mike Gager is offline Senior Member
    Join Date
    Jun 2011
    Location
    Topeka, Kansas
    Posts
    1,067
    convict conditioning 2 grip workout is simply hanging from a bar for time.
    Primal Chaos
    37yo 6'5"
    6-19-2011 393lbs 60" waist
    current 338lbs 49" waist
    goal 240lbs 35" waist

  4. #4
    critta's Avatar
    critta is offline Senior Member
    Join Date
    Jun 2010
    Location
    Richmond VA
    Posts
    121
    I started doing more hanging ab work when i am doing pull ups. This will do the trick as well. Doing some hanging knee's to elbows, or ankles to bar. Then a few rounds of skin the cat. You will be struggling to hold on if you do these in a rotation with various pull ups.

  5. #5
    erikJ's Avatar
    erikJ is offline Senior Member
    Join Date
    Nov 2010
    Location
    san Francisco
    Posts
    262
    straight supine Dead lifts do wonders for grip strength. especially heavy.

  6. #6
    SoccerGrok's Avatar
    SoccerGrok is offline Senior Member
    Join Date
    Aug 2011
    Location
    Tigard, Oregon
    Posts
    1,033
    Love the BU cleans/presses...also try swing catches(instead of the hand-hands) at the end of the set.

  7. #7
    FitMountain's Avatar
    FitMountain is offline Member
    Join Date
    Sep 2011
    Location
    Charlotte NC
    Posts
    61
    Quote Originally Posted by Mike Gager View Post
    convict conditioning 2 grip workout is simply hanging from a bar for time.
    Mike, I'm a big fan of CC. I've heard CC2 has more grip emphasis. Have you read read/reviewed the whole book?
    http://facebook.com/fitmountain

    Know your limits. Then shatter them.

  8. #8
    Mike Gager's Avatar
    Mike Gager is offline Senior Member
    Join Date
    Jun 2011
    Location
    Topeka, Kansas
    Posts
    1,067
    yeah i have it. i havent read the entire thing yet but skimmed through most of it. the first 60 or so pages are all about grip and hand/forearm strength. if you liked the first one id say definitely get the second
    Primal Chaos
    37yo 6'5"
    6-19-2011 393lbs 60" waist
    current 338lbs 49" waist
    goal 240lbs 35" waist

  9. #9
    JeffC's Avatar
    JeffC is offline Senior Member
    Join Date
    May 2010
    Location
    VA USA
    Posts
    499
    Although I cannot really articulate it, there are different facets to grip strength. Ironmind has a number of different products oriented towards different kinds of grip and hand strength, check it out: Shop IronMind's hand health tools for strength, therapy, rehab, injury prevention, hand pain relief

    The bottoms up type of clean and KB hold works a closing/crushing grip strength. I think regular KB snatches especially several reps in a row, say like 20 reps on one side or more without stopping is more like the hanging from a bar type of grip strength. While the two types are related, they are still a bit different. I think you also have to balance out the crushing grip strength with an opening move or else there is a risk of golfer's elbow and tendoniits--it happened to me. A good thing to do is double up rubberbands and put one on the tips of your fingers and thumb and expand all your fingers out, like the opposite of a crush grip.

  10. #10
    FitMountain's Avatar
    FitMountain is offline Member
    Join Date
    Sep 2011
    Location
    Charlotte NC
    Posts
    61
    Primal Blueprint Expert Certification
    Thanks Jeff, I need to give my grip a well rounded approach as I'm a professional guitar player outside of my life in the fitness world. Obviously training has the potential for a lot of good and bad.
    http://facebook.com/fitmountain

    Know your limits. Then shatter them.

Page 1 of 3 123 LastLast

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •