Implementing Grip
Strength Training
for Improved
Athletic
Performance
Why I am so messed up in the
head
Midwest Strength & Conditioning Clinic
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* Rubber Band (right now)
Big Thanks:
Joel Chapman
Richard Sorin - Sorinex
Everyone Here for Attending:
Education is Important and Keeps the Industry
Improving
Who Am I?
Credentials
CSCS, RKC
Sports Experience
Baseball / Basketball
Who Am I?
Why I am
Who I am
Who Am I?
Powerlifting / Strongman / Grip
2010 U.S. Grip Sport National
Champion
World Record in Two Hands
Pinch – 268#
C.O.C. #3 – Dec. 2003
Red Nail – Dec. 2007
What is Grip?
“Hand Strength Thing”
Everything from the Elbow
Down
Fingers, Thumbs, Wrists,
Forearms, Elbow
If a muscle
crosses a
joint, it
affects that
joint
Ask many people what
their Grip Training routine
looks like and they will tell
you they do
Wrist Curls
Wrist Roller
Squeezing Tennis Balls
Rice Bucket
Crumpling Newspaper
74-Year Old Sri Chinmoy
What is the first question
people ask when they find
out you lift weights?
How much can you
BENCH???
How much can you
WRIST CURL???
GRORK
Grip + Dork
74-Year Old Sri Chinmoy
SORRY, Sri
Wrist Curls (Wrist Flexion)
Wrist Roller (Wrist Flex / Extend)
Squeezing Tennis Balls (Finger Flexion)
Rice Bucket (Mostly Flexion)
INCOMPLETE
AT BEST
& MAY BE WORSE
74-Year Old Sri Chinmoy
Grip Training is NOT JUST
Wrist Curls, Wrist Roller,
Squeezing Tennis Balls.
Grip is everything from the Elbow
down:
Elbow Flexors / Extensors /
Stabilizers
Forearm & Wrist
Hands, Fingers, Thumb
So if Grip is all the
above…
Monster Wrist Roller
Grip is everything from the Elbow down:
Elbow Flexors / Extensors / Stabilizers
Forearm & Wrist
Hands, Fingers, Thumb
Shouldn’t we train all the above???
Grip is Everything from the
Elbow Down
Elbow – Flex, Extend, Stabilize
Forearm / Wrist - F.E.R.U.P.S. + C
Flexion, Extension, Radial Deviation, Ulnar
Deviation, Pronation, Supination, Circumduction
Fingers - Crush, Support, Clamp, Crimp,
Pinch
Thumbs – Pinch (Dynamic & Static)
Important Grip Training Principles –
Muscle / Joint Influence
If a muscle
crosses a
joint, it
affects that
joint.
Important Grip Training Principles –
Hand / Elbow Relationship
Many Muscles in the
hands cross the
elbow, so they are
involved in elbow
activity and stability
Important Grip Training
Principles – Radiant Tension
Grip Strength
produces
Radiant Tension
Important Grip Training Principles –
Antagonistic Balance
Antagonistic
Balance is
important in
any form of
strength
training,
especially Grip
Training
Bullet Proof Lower Arms
(prevent and recover from injury)
EZ Bar Reverse Curls
Mini Band Reverse Curls
Sledge Rotations
Rubber Band Extensions
RB Double Extensions
RB Extension with Rotation
How to Train the Grip &
Forearms - Isolation
Isolation – Foundation, Stability, Antagonistic
Balance, Hand Health, Injury Prevention
F.E.R.U.P.S. + C
Crush, Support, Clamp, Crimp, Pinch
Pinch – Dynamic & Static
How to Train the Grip &
Forearms - Integration
Integration – Part of another larger movement, grip
is a limiting factor
Performed as part of full body / multi-joint lift
Rows, Deadlifts, Farmer’s Walks, Pull-ups, Cable
Movements, Cleans, Snatches, etc
Generally, the normal implement is swapped out for a
more Grip-intensive implement
How to Implement Grip Training
Extra Grip Drills - 3 to 5 sets of 3 to 5 reps (hands)
3 to 5 sets of 8 to 20 reps (forearms)
Extension of the Movement – Kinetically Modified
Movement to Enhance Grip Component
Contra Specificity – Antagonistic (Opp) Movement
Pattern
Drop Sets – Perform Normal Movmnt, followed by
Grip Drill
Grip Integration Drills – Multi-joint Movement, Grip
Limiting Factor
Team Challenges – Grip Lift Title Matches
How to Implement Grip Training
Extra Grip Drills - 3 to 5 sets of 3 to 5 reps (hands)
3 to 5 sets of 8 to 20 reps (forearms)
Hands: Rolling Thunder Deadlifts
Forearms: Mini Band Hammer Curls
How to Implement Grip Training
Extension of the Movement – Kinetically Modified
Movement to Enhance Grip Component
Pull-up Variations
How to Implement Grip Training
Contra Specificity – Antagonistic (Opp) Movement
Pattern
Kettlebell Snatch = > Sledge Slams
Tricep Push Down = > Plate Around the Worlds
How to Implement Grip Training
Drop Sets – Perform Normal Movement, followed by
Grip Drill
Push-ups = > Swings (Napalm’s Nightmare)
How to Implement Grip Training
Grip Integration Drills – Multi-joint Movement, Grip
Limiting Factor
Sandbag Drills (Great for Forearm Flexors!!!)
How to Implement Grip Training
Team Challenges – Grip Lift Title Matches
Max Weight / Max Reps Double Overhand Deadlift
Quick Wins for Grip
Sledge Hammers (Integration)
Pony Clamp (Pinch)
Rubber Bands (Extensors)
Fat Gripz (INSTANT Thick Grip)
(DieselCrew.com/fat-gripz)
Grip 4orce (INSTANT Thick and Dynamic Grip)
(DieselCrew.com/G4)
Quick Wins for Grip
Block Weights (Open Hand)
Plate Pinches (Open Hand, HUGE Variety)
Kettlebells (Integration: Swings, Snatches, BUP)
Bands (Just Plain Awesome)
Keep Learning
DieselCrew.com
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