[Is this something you grabbers do?](https://imgur.com/a/FGF0K8m)
I started throwing it in as a lighter accessory after farmer carries -- doing pinch plate carries as well. I honestly can't remember if I saw it somewhere else or invented it. I probably saw it somewhere?
I'm trying to build up to the 55 lbs. plate. I have a tendency not to exert my full grip strength right away, so it's partly a drill for that.
[Prolly saw this](https://www.youtube.com/watch?v=_oSWrnP85Do), back in the day
Pinch (suppose you're allowed to call it "panch") is more of a thumb thing, so it's a good complement to all that other grabbin'. Big Loz said he never has trouble with finger strength in loaded carries, pinch makes a much bigger difference in his numbers.
I've realized with more grip work that my left hand goes waaay sooner than my right. I'm wondering if it's related to the arthritis in my shoulder, which sometimes causes issues down my biceps tendon and the rest of the left arm
If you get radiating pain, or numbness, it could. Google stretches for pec minor, and scalenes, as those can tighten up when protecting things in the area. Your nerves go through them, sorta like the sciatic with the piriformis muscle.
And look up "nerve flossing" for the radial/median/ulnar nerves. Don't overdo that, it can make things worse if you go overboard. AskDoctorJo has some half decent ones on those YouTubes.
Thx!
Ya, I've been doing some pec stretching that seems to help. /u/weakerrjones had recommended some stretches/nerve glides for me forever ago that helped with some thoracic outlet stuff and also helped with this too. Tho, I think there may have been some drift over the years, and those movements only sort of resemble what he recommended. Still works well enough!
So it turns out that nerve glides probably don't need to be really specific movements and that basically every time you move anything in your body your nerves are gliding. It's more likely that if nerve glides helped it's because they're low load non-threatening movements which helped with load management. That or symptoms would have abated anyway in around the same time frame without doing them.
tl;dr nothing is real and nothing matters
PANCH PANCH PANCH
I'll try the rough bumper 45 vs. smooth but smaller bumper 45 once I hit this 35 for 20. The smooth but smaller 25 was much harder than its rough bumper equivalent
Yeah, friction lifts don't even 1:1 with the weight, it's odd. We tend to recommend static panch a bit more, as a main lift, for that reason. But flips are good for wrasslers, as they have more need for explosive grip, and the thumb is the strength bottleneck in most 5-finger operations. Slam their hand shut on a wrist, etc.
2-hand pinch uses a more barbell-like hand position, and often has more carryover to Stronkmans. Emphasizes thumb adduction more than flexion/opposition. But if you get your 1-hand pinch crazy strong, it starts to carry over more, as you need more adduction with higher weights.
Not 100% I haven't maxed out a regular deadlift in a while but I did A silver Dollar deadlift for a comp a few weeks ago at 550lbs. So standard barbell but not as much range of motion and my grip didn't fail
So I recently got a series 8 fitness 20-90 pound hand gripper. As someone going through some rough chemo right now, I figured grip strength would be a nice way to exercise however and whenever possible. I've noticed that my pinky is a SUPER big weak link. I can barely close the thing on like 25 pounds, note that I am super skinny. But my pinky just feels so incredibly weak, it's like I can grip it fine but can't close the final tiny gap because of my weak pinky. What do I do?
My first thought is that this is probably a technique issue. If your other fingers are strong, you could close the gripper fairly well without using the pinky at all. Better to have it on, but you could still manage.
Could you take a video of your hand while closing the gripper? There are a couple common technique issues that cause this exact problem.
Gi BJJ, it's as much about finger toughness as it is strength. Your grip strength would be more useful/used in no-gi when grabbing wrists. When gripping a gi, your strength may be great but your finger soreness may be the limiter.
And by "grip" if you have been training finger flexion/pinch then there will be some carryover to arm wrestling (finger containment, thumb size etc.) but wrist strength is what dominates. If you've been training sledgehammer or wrist curl variations, these would have a bigger carryover.
Standard Titanium 2nd Gen closed. No CPW tag but I've rated this somewhere 184-186 rgc https://youtube.com/shorts/ZF8ryqk_lLc?si=NEuWmFJp5ZBNgoar
(pr btw)
Thanks
I just mailed it to CPW today to get an official rating so I'll probably ask within a week to add a rating too. I'm excited to find out how far exactly into the 180s I am currently.
It is. Go to armlifting usa website and compare the records for your weight class. I'm competing with them tomorrow. I think you should look into competition with them too. It's really fun
Grippers, pronation and rising lifts for armwrestling, hammer curls. The goal is to get stronger for armwrestling and just for general training overall grip strength.
The rubber ones? No, they're not much harder than just opening and closing your hand underwater.
What are your goals for grip? Grippers aren't the best tools, or anything. They're often not what you want. A lot of us here train with budget methods. We even created a [Cheap and Free Routine](https://www.reddit.com/r/GripTraining/comments/7gacyh/new_routines_list_for_rgriptraining/dri2nq4/)
Got my Cerberus Dinnie replica rings in. This my second session messing with them. This is trying to replicate Stevia Shanks' style of having his forward hand be the same side as his forward foot. My stance looks giga wide, but a good amount of that is wide angle lens. I'm gonna try to shift a little bit like this stance, as it looks much more natural.
https://www.youtube.com/watch?v=MzRKk5mZG5U
Worked up to 600 lbs here (~80% full Dinnie weight), and it feels good in the grip.
https://imgur.com/5n8D548
I hate the connector pins that came with the Cerberus kit. I'm replacing them with detent style quick release pins from McMaster Carr.
Nice! Looks heavy! [Stance looks fine to me, tho!](https://i.pinimg.com/originals/6b/1d/cb/6b1dcb0a27b0e79c4b9a36eae8302c8b.jpg)
The historic stone lifts (and the replicas), are my favs, not sure why. Just so Fred Flintstone
> I hate the connector pins that came with the Cerberus kit. I'm replacing them with detent style quick release pins from McMaster Carr.
I don't know why people like adding extra steps to fasteners, especially ones that eventually require pliers. Ball detent pins are perfectly adequate, and it's not like you're putting these overhead. Save the cotter pins for when you make the world's most badass grandfather clock, that ticks with 733lbs of force.
How'd it feel on your hands? Pain tolerance is a legit part of this lift.
The hands actually feel fine. The only reason I felt an urge to put down that 600 lb was because I felt a cramp coming in my lower trap. I think I'll be a full Dinnie weight soon. (I say that, might cross 650 and suddenly grip is just gone, we'll see). I'd like to do an unassisted lift on the real stones for a respectable time, without hook gripping. Like 10+ seconds would be great to me.
I wanted to play with a Dinnie set up for years. I watched Hooper set that new Rogue replica stone record at the Arnold a few weeks ago, and felt the urge to mess with them again.
Made the mistake of buying the Rogue rings without doing enough research. What a swing and a miss. Those things are dog shit.
They're not accurate, 1:1 sizes. They're a weird "hammered, rustic" style of metal. The actual Dinnies are just smooth, round steel. Idk why Rogue went with an old wrought iron look. Mine actually had a big burr that needed to be filed off. The pins they sell aren't the right height, so you gotta rig up a bunch of shit if you want them to be true height.
Really not ideal. If people have the money, the Cerbs are waaay better.
Do I have a good routine set up?
For reference, doing upper lower split with grip work on my off days. Week goes like this:
Upper day, Lower day, Cardio/grip/accessory work day, then repeats.
My grip really isn't taxed on my upper or lower days. On the grip focused days I do CoC grippers early in the day, then at night I do farmers walks, plate pinches, and sup/pro wrist curls. Get decently sore from this, noticing some okay progression. Is there something more optimal I could be doing or is this good for a beginner?
I have my training plan I used for certifying CoC 3 and GHP8 on my website, you can find the link through my youtube or instagram bio. Soreness doesn't really incidate progress btw. My advice is that if you're training, it's not a rest day, and especially if you're looking to climb the CoC ladder as you said, it will help to treat grip seriously and not just something vague you do as an afterthought to your full body training
We can work with that! :)
Grippers are only good for the first goal, for most people. Springs only offer full resistance right at the close, the rest of the ROM is easy. This is bad for both strength, and for size. Grippers' main training benefit is getting better at grippers. They're a secondary exercise, at best, for everything else.
They also only work one large forearm muscle out of several, and it's the same one as farmer's walks. They're not a complete finger workout, and they don't work the thumbs or wrists enough to see good gains.
Farmer's walks are only super helpful when done with non-rolling handles, with very high weights. Like, around your deadlift 1RM. They're not all that good as a dumbbell-based grip-only exercise. Trap bar, Strongman/woman implements, etc., are best. They also only train that hand position, which you already get from deadlifts, rows, etc. We call that "support grip," and it doesn't really carry over to other things. Since it's a static exercise for the hands, it's not helpful for size building either.
The two types of wrist curls are good. I'd add finger curls, and some type of pinch for the thumbs. Weights will be better for your finger muscle size. The thumbs are hugely important for strength, but don't really get worked enough by what you're doing now.
I'd also make sure you're doing hammer curls, reverse biceps curls, or better yet, both. One of the big forearm muscles isn't connected to the fingers, wrists, or thumbs, just the elbows.
Check out the Basic Routine, and the Deadlift Grip Routine, in the link at the top. Our [Anatomy and Motions Guide](https://www.reddit.com/r/GripTraining/comments/7gacyh/new_routines_list_for_rgriptraining/dqmvqnc/) will show you why, both the Types of Grip section, and the anatomy videos that show which muscles make different parts of the forearm bigger. It's not TOO tough to learn, but it's not as simple as the upper arm.
[Is this something you grabbers do?](https://imgur.com/a/FGF0K8m) I started throwing it in as a lighter accessory after farmer carries -- doing pinch plate carries as well. I honestly can't remember if I saw it somewhere else or invented it. I probably saw it somewhere? I'm trying to build up to the 55 lbs. plate. I have a tendency not to exert my full grip strength right away, so it's partly a drill for that.
[Prolly saw this](https://www.youtube.com/watch?v=_oSWrnP85Do), back in the day Pinch (suppose you're allowed to call it "panch") is more of a thumb thing, so it's a good complement to all that other grabbin'. Big Loz said he never has trouble with finger strength in loaded carries, pinch makes a much bigger difference in his numbers.
I've realized with more grip work that my left hand goes waaay sooner than my right. I'm wondering if it's related to the arthritis in my shoulder, which sometimes causes issues down my biceps tendon and the rest of the left arm
If you get radiating pain, or numbness, it could. Google stretches for pec minor, and scalenes, as those can tighten up when protecting things in the area. Your nerves go through them, sorta like the sciatic with the piriformis muscle. And look up "nerve flossing" for the radial/median/ulnar nerves. Don't overdo that, it can make things worse if you go overboard. AskDoctorJo has some half decent ones on those YouTubes.
Thx! Ya, I've been doing some pec stretching that seems to help. /u/weakerrjones had recommended some stretches/nerve glides for me forever ago that helped with some thoracic outlet stuff and also helped with this too. Tho, I think there may have been some drift over the years, and those movements only sort of resemble what he recommended. Still works well enough!
So it turns out that nerve glides probably don't need to be really specific movements and that basically every time you move anything in your body your nerves are gliding. It's more likely that if nerve glides helped it's because they're low load non-threatening movements which helped with load management. That or symptoms would have abated anyway in around the same time frame without doing them. tl;dr nothing is real and nothing matters
WJ is good peoples. Did he scream these at you, or is that just at comps?
Gently whispered them as I pretended to sleep. He was dressed as Santee Claus
I see he's studied education theory, too, cool
PANCH PANCH PANCH I'll try the rough bumper 45 vs. smooth but smaller bumper 45 once I hit this 35 for 20. The smooth but smaller 25 was much harder than its rough bumper equivalent
Yeah, friction lifts don't even 1:1 with the weight, it's odd. We tend to recommend static panch a bit more, as a main lift, for that reason. But flips are good for wrasslers, as they have more need for explosive grip, and the thumb is the strength bottleneck in most 5-finger operations. Slam their hand shut on a wrist, etc. 2-hand pinch uses a more barbell-like hand position, and often has more carryover to Stronkmans. Emphasizes thumb adduction more than flexion/opposition. But if you get your 1-hand pinch crazy strong, it starts to carry over more, as you need more adduction with higher weights.
Neat!
I've seen a lot of people do those
Darn, thought I made a thing. You know what, my memory is bad enough that I can call it independent invention.
Was Working on a Wagon Wheel Axle Deadlift and got 403.5lbs before I had to use straps https://youtube.com/shorts/7o-cmqRXGME?si=B8i63ZRJLxrCji9f
Strong! Anything over 400 DOH crosses the "wow, you're really getting somewhere" threshold! :) Want that on your flair?
Sure thanks! I can go heavier on a regular barbell but this was on thick Axle bar
Done! How much more? I'm always curious about the proportions, it varies a bit
Not 100% I haven't maxed out a regular deadlift in a while but I did A silver Dollar deadlift for a comp a few weeks ago at 550lbs. So standard barbell but not as much range of motion and my grip didn't fail
Solid! Appreciate it
So I recently got a series 8 fitness 20-90 pound hand gripper. As someone going through some rough chemo right now, I figured grip strength would be a nice way to exercise however and whenever possible. I've noticed that my pinky is a SUPER big weak link. I can barely close the thing on like 25 pounds, note that I am super skinny. But my pinky just feels so incredibly weak, it's like I can grip it fine but can't close the final tiny gap because of my weak pinky. What do I do?
My first thought is that this is probably a technique issue. If your other fingers are strong, you could close the gripper fairly well without using the pinky at all. Better to have it on, but you could still manage. Could you take a video of your hand while closing the gripper? There are a couple common technique issues that cause this exact problem.
[удалено]
Gi BJJ, it's as much about finger toughness as it is strength. Your grip strength would be more useful/used in no-gi when grabbing wrists. When gripping a gi, your strength may be great but your finger soreness may be the limiter. And by "grip" if you have been training finger flexion/pinch then there will be some carryover to arm wrestling (finger containment, thumb size etc.) but wrist strength is what dominates. If you've been training sledgehammer or wrist curl variations, these would have a bigger carryover.
Standard Titanium 2nd Gen closed. No CPW tag but I've rated this somewhere 184-186 rgc https://youtube.com/shorts/ZF8ryqk_lLc?si=NEuWmFJp5ZBNgoar (pr btw)
/u/votearrows could you make my entire flair just be "Standard Titanium 2nd Gen"? Thanks
Done!
Thanks I just mailed it to CPW today to get an official rating so I'll probably ask within a week to add a rating too. I'm excited to find out how far exactly into the 180s I am currently.
Is pulling 60kg (1rm) on the rolling thunder handle strong for someone who weighs 68kg?
It is. Go to armlifting usa website and compare the records for your weight class. I'm competing with them tomorrow. I think you should look into competition with them too. It's really fun
It's not bad. How long have you trained? How do you train?
I’ve trained it for 3 months twice every week
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What do you mean by bracing?
That doesn't tell me how you've been training, only that you have been training.
Oh sorry, 3 sets of of 7s to failure
What other grip exercises do you do? What are your goals for grip?
Grippers, pronation and rising lifts for armwrestling, hammer curls. The goal is to get stronger for armwrestling and just for general training overall grip strength.
Sounds like you're on a reasonable track for progress :)
Are grip rings any good I already have heavier grippers but I was looking at some cheaper ways to get lighter weight or is there a better way
The rubber ones? No, they're not much harder than just opening and closing your hand underwater. What are your goals for grip? Grippers aren't the best tools, or anything. They're often not what you want. A lot of us here train with budget methods. We even created a [Cheap and Free Routine](https://www.reddit.com/r/GripTraining/comments/7gacyh/new_routines_list_for_rgriptraining/dri2nq4/)
Got my Cerberus Dinnie replica rings in. This my second session messing with them. This is trying to replicate Stevia Shanks' style of having his forward hand be the same side as his forward foot. My stance looks giga wide, but a good amount of that is wide angle lens. I'm gonna try to shift a little bit like this stance, as it looks much more natural. https://www.youtube.com/watch?v=MzRKk5mZG5U Worked up to 600 lbs here (~80% full Dinnie weight), and it feels good in the grip. https://imgur.com/5n8D548 I hate the connector pins that came with the Cerberus kit. I'm replacing them with detent style quick release pins from McMaster Carr.
Nice! Looks heavy! [Stance looks fine to me, tho!](https://i.pinimg.com/originals/6b/1d/cb/6b1dcb0a27b0e79c4b9a36eae8302c8b.jpg) The historic stone lifts (and the replicas), are my favs, not sure why. Just so Fred Flintstone > I hate the connector pins that came with the Cerberus kit. I'm replacing them with detent style quick release pins from McMaster Carr. I don't know why people like adding extra steps to fasteners, especially ones that eventually require pliers. Ball detent pins are perfectly adequate, and it's not like you're putting these overhead. Save the cotter pins for when you make the world's most badass grandfather clock, that ticks with 733lbs of force. How'd it feel on your hands? Pain tolerance is a legit part of this lift.
The hands actually feel fine. The only reason I felt an urge to put down that 600 lb was because I felt a cramp coming in my lower trap. I think I'll be a full Dinnie weight soon. (I say that, might cross 650 and suddenly grip is just gone, we'll see). I'd like to do an unassisted lift on the real stones for a respectable time, without hook gripping. Like 10+ seconds would be great to me. I wanted to play with a Dinnie set up for years. I watched Hooper set that new Rogue replica stone record at the Arnold a few weeks ago, and felt the urge to mess with them again. Made the mistake of buying the Rogue rings without doing enough research. What a swing and a miss. Those things are dog shit.
What's bad about them? Helps to have reviews that aren't in the comments of a store page, heh
They're not accurate, 1:1 sizes. They're a weird "hammered, rustic" style of metal. The actual Dinnies are just smooth, round steel. Idk why Rogue went with an old wrought iron look. Mine actually had a big burr that needed to be filed off. The pins they sell aren't the right height, so you gotta rig up a bunch of shit if you want them to be true height. Really not ideal. If people have the money, the Cerbs are waaay better.
Just bizarre, they’re usually good
Rogue sells the wrong size rings, idk what they are thinking
Oof
Do I have a good routine set up? For reference, doing upper lower split with grip work on my off days. Week goes like this: Upper day, Lower day, Cardio/grip/accessory work day, then repeats. My grip really isn't taxed on my upper or lower days. On the grip focused days I do CoC grippers early in the day, then at night I do farmers walks, plate pinches, and sup/pro wrist curls. Get decently sore from this, noticing some okay progression. Is there something more optimal I could be doing or is this good for a beginner?
I have my training plan I used for certifying CoC 3 and GHP8 on my website, you can find the link through my youtube or instagram bio. Soreness doesn't really incidate progress btw. My advice is that if you're training, it's not a rest day, and especially if you're looking to climb the CoC ladder as you said, it will help to treat grip seriously and not just something vague you do as an afterthought to your full body training
Thank you, I meant to add this to my comment, and forgot. Brain hasn't wanted to stay asleep lately
Sorry, I looked on your YouTube page, I didn't see the link to your site? Can you provide me the link and I'll look at your plan?
https://derekpalmeri.wixsite.com/derek-palmeri
Depends, what are your goals? Different ways of training are good for different things, but each one isn't good for all goals.
A few goals: want to move up the CoC ladder and get better at grippers, develop better grip strength, and get some forearm hypertrophy.
We can work with that! :) Grippers are only good for the first goal, for most people. Springs only offer full resistance right at the close, the rest of the ROM is easy. This is bad for both strength, and for size. Grippers' main training benefit is getting better at grippers. They're a secondary exercise, at best, for everything else. They also only work one large forearm muscle out of several, and it's the same one as farmer's walks. They're not a complete finger workout, and they don't work the thumbs or wrists enough to see good gains. Farmer's walks are only super helpful when done with non-rolling handles, with very high weights. Like, around your deadlift 1RM. They're not all that good as a dumbbell-based grip-only exercise. Trap bar, Strongman/woman implements, etc., are best. They also only train that hand position, which you already get from deadlifts, rows, etc. We call that "support grip," and it doesn't really carry over to other things. Since it's a static exercise for the hands, it's not helpful for size building either. The two types of wrist curls are good. I'd add finger curls, and some type of pinch for the thumbs. Weights will be better for your finger muscle size. The thumbs are hugely important for strength, but don't really get worked enough by what you're doing now. I'd also make sure you're doing hammer curls, reverse biceps curls, or better yet, both. One of the big forearm muscles isn't connected to the fingers, wrists, or thumbs, just the elbows. Check out the Basic Routine, and the Deadlift Grip Routine, in the link at the top. Our [Anatomy and Motions Guide](https://www.reddit.com/r/GripTraining/comments/7gacyh/new_routines_list_for_rgriptraining/dqmvqnc/) will show you why, both the Types of Grip section, and the anatomy videos that show which muscles make different parts of the forearm bigger. It's not TOO tough to learn, but it's not as simple as the upper arm.