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  1. #11
    Andrea U-Shi Chang Guest

    Default good e-book on grip strength

    you might check out Brian Copeland's ebook on grip strength called Seriously Strong Hands. Both Brett Jones and David Whitley gave it a thumbs (strong ones albeit) up. it is enjoyably written and has a lot of good protocols. you can view it here:


    Seriously Strong Hands, Ultimate Grip and Forearm Training

  2. #12
    Beev is offline Member
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    Quote Originally Posted by Ideal Paradigm View Post
    What would you say would be the most efficient way to work grip without spending the most money? I'm generally a minimalist when it comes to working out, and I like purchasing tools that have the most carryover and I can do the most with.
    Id say the minimalist for increased grip strength, you can do finger curls with your kettlebells. This will build the finger strength and thus increase crushing strength. For a big bang for the buck I took a plank of wood, nailed a shorter piece of wood to one end, then hammered a 6 inch nail through the other end, this basically gives me a wooden version of the Pinch Lever block over at www.strongergrip.com. Adam Glass swore by this piece of equipment on the diesel crew forum, and since I live in the UK it ould cost a small fortune to have one shipped over here, so I made a wooden alternative. Its like a plate curl on steroids! Im currently struggling with 5lbs! The length of mine is about 16 inches. It truly is a killer piece of kit. It hits the Thumb and pinch, the wrist and forearm like nothing else I have ever used!

    Pretty minimalist id say!

    Yours,
    Beev
    Last edited by Beev; 08-27-2009 at 01:33 PM.

  3. #13
    Beev is offline Member
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    Another cheap option, I saw a video on youtube by a guy called Paul Zaichik who specialises in bodyweight training, and picked up a great exercise from him. Basically, You get a pair of pushup stands and grip them so that your palms are on the sides and your fingers are wrapped around. Basically your knuckles are pointing directly at the floor, your thumbs are not used so it is purely the finger strength holding you up, from there do pushups as normal, if your grip fails your hand slips and you bang your knuckles on the floor. Hope that makes sense.

    Yours,
    Beev

  4. #14
    Ideal Paradigm is offline Senior Member
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    Quote Originally Posted by Beev View Post
    Id say the minimalist for increased grip strength, you can do finger curls with your kettlebells. This will build the finger strength and thus increase crushing strength. For a big bang for the buck I took a plank of wood, nailed a shorter piece of wood to one end, then hammered a 6 inch nail through the other end, this basically gives me a wooden version of the Pinch Lever block over at www.strongergrip.com. Adam Glass swore by this piece of equipment on the diesel crew forum, and since I live in the UK it ould cost a small fortune to have one shipped over here, so I made a wooden alternative. Its like a plate curl on steroids! Im currently struggling with 5lbs! The length of mine is about 16 inches. It truly is a killer piece of kit. It hits the Thumb and pinch, the wrist and forearm like nothing else I have ever used!

    Pretty minimalist id say!

    Yours,
    Beev
    That sounds like a great cheap alternative. Thanks for letting me know about it.

    Quote Originally Posted by Beev View Post
    Another cheap option, I saw a video on youtube by a guy called Paul Zaichik who specialises in bodyweight training, and picked up a great exercise from him. Basically, You get a pair of pushup stands and grip them so that your palms are on the sides and your fingers are wrapped around. Basically your knuckles are pointing directly at the floor, your thumbs are not used so it is purely the finger strength holding you up, from there do pushups as normal, if your grip fails your hand slips and you bang your knuckles on the floor. Hope that makes sense.

    Yours,
    Beev
    I get what you're saying here, thanks for the recommendation.

  5. #15
    recon42 is offline Banned
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    Default what Zach said

    After all he's world class. Fat bars are easy to make. Sledges are cheap and bending is fun.
    Wish Zach well on his knee rehab too.

    Doug

  6. #16
    eltorrente is offline Senior Member
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    Some of the strongest grip specialists in the world hang out at www.gripboard.com. Check out that message board for some great advice.

    I have lots of items from Ironmind. They have excellent, high quality grip tools - though they are somewhat expensive. If you are on a budget you could find other sites out there that have better prices. I like Ironmind though, since their stuff really is high quality.

    From Ironmind.com, I own a Rolling Thunder (support grip), Various CoC grippers (crush), Pinch Block (pinch), Hub (pinch), IMTUG (crush/pinch), Eagle loops (support), Wrist Roller (Forearm/wrist), Twist Yo Wrist (Forearm/wrist), Extensor Bands (extensor work (IMPORTANT)), and an olympic loading pin.

    Every six weeks I change my weight routine around, and end each routine with a few of these grip/forearm tools.

    The Wrist Roller and Twist Yo Wrist are just ridiculous - they are turning me into Popeye.. they are just awesome.

    It's important to not focus on any one aspect of grip, or you could easily get tendinitis. Make sure you work extensors after your workout (just use rubber bands if you don't want to buy the fancy ones).

  7. #17
    Zach Coulter is offline Senior Member
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    Quote Originally Posted by Ideal Paradigm View Post
    Wow, thank you so much for the detailed post. I would give you some more reputation, but apparently I need to give others before I can give more to you, haha.

    What would you say would be the most efficient way to work grip without spending the most money? I'm generally a minimalist when it comes to working out, and I like purchasing tools that have the most carryover and I can do the most with.

    For the pinching, it's easy to find plates, and for the thick bars, I was thinking of buying one of those thick barbells. And for gripping, I was thinking about getting the Vulcan Gripper, or that other Gripper Superstore Gripper that someone suggested in my other grip thread. And since sledge levers are such a large part of wrist work, I figure that getting a sledgehammer (used or something for cheap) would be good enough. I'm not really looking to specialize, just get a really strong grip, pinch, and wrist all around.

    What do you think, Mr. Coulter?
    If you have a set of steel plates with a pair of 45's, a pair of 35's, and a few pairs of 25's and several 10's and 5's, you're good practically forever with pinch. You can do all kinds of multiple plate pinches, 3-6 10's, 2 25's and so on. And when you get bored of 1 hand pinch, you can slap those two 45's together, put a bar through them and add weight to the bar for 2 hand pinch.

    I already outlined how to make a thickbar in that PM, but I'll say it here as well. It's too easy to give in and spend several hundred on a pretty thickbar, and there are dozens of very very nice thickbar manufacturers out there. I personally like the "feel" of a solid thickbar over that of a hollow one like the IM Axle and most other commercial bars. All things being equal, a solid bar will always "feel" heavier and want to torque out of your hand more than a hollow one. You can pretty much go to Fastenal or Machine shop and order up a 1 15/16" thick CRS(or HRS, doesn't matter and the prices are very close) bar for around $100-150. What I did was drilled out the bar where the plate-stopping collars would be, 52" apart, and screwed on a piece of PVC. 2" O.D. PVC will not fit tight, so when you screw it down, it will become an oval under the pressure and the plates wont wobble at the sides. I've also seen people just use 2 screw-type collars as the inside collars and one guy actually built up weld with a TIG welder(sounds too time-consuming to me).

    I would prefer the Vulcan myself, but I cannot say anything bad about the RB version from Gripper Superstore. I wont buy it because Baraban himself is a slimeball of a man, but he makes good grippers and I don't want to cut down on Gillingham's business either. Having used both, they are very comparable and can both be used the same way.

    Quite a bit can be done with a simple 8lb sledgehammer. I can lever a good bit over 20lbs nowadays and I still use my 6 and 8lb hammers a good bit. Supination and Pronation exercises, levers to face, front lever deadlifts, and rear levers are what I mainly do with my hammers. I usually throw in some Climber Curl work too(it's basically a formulator with a few tweaks).
    No excuses, all honesty.

    [URL]http://zcoulter.blogspot.com/[/URL]

  8. #18
    wizbit is offline Member
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    What are peoples take on the powerballs? NSD Powerball - which flavour will I choose.. there are so many options!
    I got addicted to the basic one until it was nicked by my step mother when I visited she loved it & I never saw it again. I just ordered the metal one, and am looking forward to getting back into it.
    I found they really smoke your forearms & grip, but I'm just starting to work on grip strength, so I have a long road ahead.

    I'd be interested in hearing of others opinions as I personallly find them addictive and effective.

    As a side note I bought an 8lb sledgehammer yesterday - when someone says "sledge levers" THAT many times I listen. Got a long way to go before I can lever it from the end of the handle tho.

    Oh and I have synovitus in my left wrist currently. Has anyone found good rehab exercises for this? Im doing Z-Health from the R-Phase DVD/book & am again hoping the powerball is a help. But any other thoughts would be welcome.

    cheers
    Last edited by wizbit; 08-31-2009 at 12:17 PM.

  9. #19
    Zach Coulter is offline Senior Member
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    Quote Originally Posted by wizbit View Post
    What are peoples take on the powerballs? NSD Powerball - which flavour will I choose.. there are so many options!
    I got addicted to the basic one until it was nicked by my step mother when I visited she loved it & I never saw it again. I just ordered the metal one, and am looking forward to getting back into it.
    I found they really smoke your forearms & grip, but I'm just starting to work on grip strength, so I have a long road ahead.

    I'd be interested in hearing of others opinions as I personallly find them addictive and effective.

    As a side note I bought an 8lb sledgehammer yesterday - when someone says "sledge levers" THAT many times I listen. Got a long way to go before I can lever it from the end of the handle tho.

    Oh and I have synovitus in my left wrist currently. Has anyone found good rehab exercises for this? Im doing Z-Health from the R-Phase DVD/book & am again hoping the powerball is a help. But any other thoughts would be welcome.

    cheers
    I've used the powerball on occasion, I never really liked it personally but others have said it's a great grip workout finisher. Some of those "others" are avid grip competitors too.

    Good luck with the levers!!! Mark the handle in inches(or every 2.5cm if you like metric) starting at 12" from the head and going to the bottom of the handle. Put a mark next to a short-term goal length and just keep working down the handle that way. Don't forget to do front levers, rear levers, pronation and supination levers

    I do not know enough about arm rehab or synovitus to comment.
    No excuses, all honesty.

    [URL]http://zcoulter.blogspot.com/[/URL]

  10. #20
    wizbit is offline Member
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    Thats great thanks Zach.

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