Grip Strength Quest

Posted on 31. Mar, 2008 by Matt Bryers in Grip Strength

Tags: captains of crush, Grip Strength

Its been a couple weeks since I’ve announced my grip strength quest and I think this is a good time to post my latest update. So here is what I have been doing.

• Thick handled bar Sumo Style Deadlifts
  : I started doing my training on sumo style deadlifts a couple weeks ago, but decided to add a variation on the lift. Since my shoulder will tear if I add too much weight I decided to use one of thick handled bars at the gym and a 20-rep or as many reps I can do of sumo deadlifts for 5 sets. It would serve multiple purposes – getting my sumo technique better, improving my grip and holding strength, and get a good physical workout, and be mentally challenging. I have REALLY enjoyed this exercise. It is freaking tough to hold on to that thing especially in the last sets when I get over 12-15 reps. You really have to squeeze and hold to keep from losing the bar. Your fingers come into play too.

• Captains of Crush #1 and Trainer Gripper
  : I’m actually a little worried about my goal of closing the #3 gripper in a year. I just got into the grip strength thing again, and have been beating up my hands, but even the #1 is giving me a hard time. I can close it about 4-5 times on my right hand for about 3 sets. On my left, I can get 2 if I’m lucky. Mostly is just one solid one and then another half ass one. I’m going to keep working at it. I just ordered a book about training the Captians of Crush which will hopefully give me some ideas on how to close them more effectively.
• Static Weight Holds or …dumbbell holds?:
  I don’t know what to call them. But at the gym we have solid dumbbells that are shaped like a hexagon. I expand my hand, and grab the end of the dumbbell or the hex part and just hold it for as long as I can, and then just switch back and forth between hands. I’ve been doing this in-between sets. I grab whatever weight I feel like working with. Mostly I just grab the 25 or 30lbers. I know, not much, but the width is large enough to challenge me, and I can hold it strong for about 20 seconds.
• Wrist and finger curls with weight plates
  I found this exercise on Youtube, I’ll try to find it again later. But you take a plate in your hand, keep your elbow locked, and let the plate fall back then curl it back up using your wrist and fingers. Its a great little fun exercise. I working with 10lbers right now just for reps. I heard that if you can do 25lbs with one hand you’re doing well.

I want to start adding towel pullups, more thick handled bar stuff, and of course more Captains of crush gripping!

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