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  1. #1
    shmathews is offline Senior Member
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    Default Gripper and Snatch Endurance


    I'm working the 24k snatch in 6 minute sets of 12-15 reps per minute, one hand switch. I can hit 45 reps per arm, but that's my ceiling right now. Grip endurance is still my weak point- my conditioning could be better, of course, but it's not holding back my snatches. Most sets I do not do more than 40 reps per arm, keeping it at about 90% of my max so I get the benefit of training, but do not impair my recovery. I can do this 5 days a week, with calisthenics and swings thrown in throughout the week.

    I have one gripper, a 250 pound model I bought from MuscleDriver with a kettlebell a couple years ago. I can close it with my right hand (most days), and to within half an inch with my left. Would there be any benefit in training with this to improve my grip? Would increasing my crushing grip strength have any appreciable impact on my snatch grip endurance, or would it simply be overtraining?

    If it could be beneficial, how would you recommend that it be implemented into a training routine? Should I "grease the groove" throughout the day for increased strength, or work it for reps?

    Thanks!
    Shmathews

    "Remember too, that I seek neither your approval nor to influence you towards my way of thinking."-- Bruce Lee, [I]Liberate Yourself from Classical Karate[/I]

  2. #2
    Boris Bachmann is offline Senior Member
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    A gripper might help but, imo, your time would be better spent doing swings (or pull-ups or deadlifts) and working on technique - minimizing impact at the top and minimizing shock from the drop.
    Boris Bachmann
    [url]http://squatrx.blogspot.com/[/url]

  3. #3
    MI_KB'r is offline Senior Member
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    I have worked off and on with grippers and found that actually it would negatively effect my snatch numbers. I was/do work with the Iron Mind grippers and find that due to the stress on my hand muscles, ligaments and tendons, fatigue sets in sooner. Lets face it, some of the smallest muscles in our bodies are located in our hands. Smaller they are (muscles), the more easily fatigued. VWC seemed to help me the most for increasing hand endurance. Hope this helps

  4. #4
    Evil Serbian is offline Member
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    Grippers won't help any so you can write that of right away.

    Holding the bells for prolonged time (like in farmers walks) is your best bet imo,...OR the way I do my k-bell squats maybe:
    -I never do goblet or kettlebell front squats, that is BS imo, holding the weight on your chest or in front of you for high rep sets...
    - I have a small box and I do my squats simply by standing on it and holding the bells in my arms, like you would in farmers walks. The box is some 20 cm ( like 8 inches?) so it alows me to squat deep without the bells ever touching the ground during the set.
    - this is one of my fav exercises and it will work your whole body and, obviously, your grip too
    -finaly, if you decide to give it try, a final advice: do not rush it - take your time (and pain) in "time under tension" of high rep bell squats. Thats the whole point, if you can do 50 reps then do 50 reps, let damn set take 3 minutes but never let the bells touch the ground

  5. #5
    TheMerryPup is offline Member
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    Quote Originally Posted by Evil Serbian View Post
    . . .holding the weight on your chest or in front of you for high rep sets...
    Could you clarify "holding the weight on your chest?" Do you mean holding the bell by the horns? And I'm also not sure what you mean when you say "in front of you." Thanks.

    Peter

  6. #6
    RJ79 is offline Senior Member
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    High rep dumbbell rows with a heavy weight took care of my grip problems. I have tiny mits and this worked perfectly. You obviously can use kettlebells as well. It will also slap meat on your upper back which most will find pretty cool.

  7. #7
    bwwm is offline Senior Member
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    Quote Originally Posted by shmathews View Post

    I have one gripper, a 250 pound model I bought from MuscleDriver with a kettlebell a couple years ago. I can close it with my right hand (most days), and to within half an inch with my left. Would there be any benefit in training with this to improve my grip? ...
    I have started looking into training with grippers for other reasons. The ironmind routine suggests having a training gripper (something in the 5-10 rep range), and a challenge gripper (something you can't quite yet close). The potential issue I see is that your 250lb gripper might have too high of a fatigue index for you (i.e. it's your challenge gripper) and you may be overstressing your hands with it as per the earlier responses in this thread.

    I have had pretty good success with Viking Warrior Conditioning along with the weighted pull-ups & fighter pull-up program keeping my grip endurance up to par with my conditioning for snatches. Pavel also recommends soap swings and oven mitt swings for grip endurance training in the ETK supplemental material.

  8. #8
    shmathews is offline Senior Member
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    Quote Originally Posted by bwwm View Post
    I have started looking into training with grippers for other reasons. The ironmind routine suggests having a training gripper (something in the 5-10 rep range), and a challenge gripper (something you can't quite yet close). The potential issue I see is that your 250lb gripper might have too high of a fatigue index for you (i.e. it's your challenge gripper) and you may be overstressing your hands with it as per the earlier responses in this thread.

    I have had pretty good success with Viking Warrior Conditioning along with the weighted pull-ups & fighter pull-up program keeping my grip endurance up to par with my conditioning for snatches. Pavel also recommends soap swings and oven mitt swings for grip endurance training in the ETK supplemental material.
    Thanks. I can see your point- I don't have a gripper right now that I can close with relative ease. I do chins in sets of 1 several days a a week. I might throw in a VWC session with the 16k once per week in place of a GS style set of snatches.
    Shmathews

    "Remember too, that I seek neither your approval nor to influence you towards my way of thinking."-- Bruce Lee, [I]Liberate Yourself from Classical Karate[/I]

  9. #9
    Boris Bachmann is offline Senior Member
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    If your goals are GS related, imho, VWC is not the most productive use of your training time...
    Boris Bachmann
    [url]http://squatrx.blogspot.com/[/url]

  10. #10
    Evil Serbian is offline Member
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    Quote Originally Posted by TheMerryPup View Post
    Could you clarify "holding the weight on your chest?" Do you mean holding the bell by the horns? And I'm also not sure what you mean when you say "in front of you." Thanks.

    Peter

    In front squat, either barbel, dumbell or kettlebell, the weight is supported by your chest a great deal and my point was that I doubt it is good for your heart health to have load over your chest for prolonged time, month in and month out (think: kettlebell high rep front squats)
    By "holding the weight in front" I meant goblet squats and holding the KB by the horns. I do not want however to disscourage those who find those exercises giving but that is nothing for me, I have my own way of squating and it just happens to be a good grip exercise as well which I shared here and that's all.

    And I agree with previous poster that VWC will not help grip related problems of GS snatches, which was original question here if I'm not misstaken. VWC will work your cardio for sure but it won't do much for your grip

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