Implementing Grip Strength Training for Improved Athletic Performance

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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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Free Gifts

• Pass around notebook
• Put in name and best email address
• Send free reports when I get home
• Rubber Band (right now)

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Big Thanks

• Joel Chapman
• Richard Sorin - Sorinex
• Everyone Here for Attending
• Education is Important and Keeps the Industry
  Improving

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Who Am I?

• Credentials
• CSCS, RKC
• Sports Experience
• Baseball / Basketball

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Who Am I?

• Why I am
• Who I am

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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

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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
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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
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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
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SORRY, Sri
Wrist Curls (Wrist Flexion) Wrist Roller (Wrist
Flex / Extend) Squeezing Tennis Balls (Finger
Flexion) Rice Bucket (Mostly Flexion) INCOMPL
ETE AT BEST MAY BE WORSE
74-Year Old Sri Chinmoy
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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
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Grip is everything from the Elbow down Elbow
Flexors / Extensors / Stabilizers Forearm
Wrist Hands, Fingers, Thumb Shouldnt we train
all the above???
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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)
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Important Grip Training Principles Muscle /
Joint Influence
If a muscle crosses a joint, it affects that
joint.
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Important Grip Training Principles Hand / Elbow
Relationship
Many Muscles in the hands cross the elbow, so
they are involved in elbow activity and stability
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Important Grip Training Principles Radiant
Tension
Grip Strength produces Radiant Tension
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Important Grip Training Principles Antagonistic
Balance
Antagonistic Balance is important in any form of
strength training, especially Grip Training
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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
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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
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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,
Farmers Walks, Pull-ups, Cable Movements,
Cleans, Snatches, etc Generally, the normal
implement is swapped out for a more
Grip-intensive implement
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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
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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
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How to Implement Grip Training
Extension of the Movement Kinetically Modified
Movement to Enhance Grip Component Pull-up
Variations
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How to Implement Grip Training
Contra Specificity Antagonistic (Opp) Movement
Pattern Kettlebell Snatch gt Sledge
Slams Tricep Push Down gt Plate Around the
Worlds
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How to Implement Grip Training
Drop Sets Perform Normal Movement, followed by
Grip Drill Push-ups gt Swings (Napalms
Nightmare)
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How to Implement Grip Training
Grip Integration Drills Multi-joint Movement,
Grip Limiting Factor Sandbag Drills (Great for
Forearm Flexors!!!)
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How to Implement Grip Training
Team Challenges Grip Lift Title Matches Max
Weight / Max Reps Double Overhand Deadlift
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Quick Wins for Grip
Sledge Hammers (Integration) Pony Clamp
(Pinch) Rubber Bands (Extensors) Fat Gripz
(INSTANT Thick Grip) (DieselCrew.com/fat-gripz) G
rip 4orce (INSTANT Thick and Dynamic
Grip) (DieselCrew.com/G4)
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Quick Wins for Grip
Block Weights (Open Hand) Plate Pinches (Open
Hand, HUGE Variety) Kettlebells (Integration
Swings, Snatches, BUP) Bands (Just Plain Awesome)
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Keep Learning
DieselCrew.com - PLEASE Leave Comments - I
read ALL Comments - PLEASE Ask Questions - I
answer ALL Questions - User-Generated Content
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