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12/26/2006 5:27:34 PM - Richie
Jim Smith, you and your boys are known for having strong paws. I'm woefully deficient in this department. I can deadlift 545 with straps, but can barely hold on to 405 without them. I have tried a couple of things to correct this, but to no avail. I've worked the hell out of IronMind's Captains of Crush grippers, and can easily close the number two with either hand. No carryover. I've also tried hex head dumbbell holds. These worked to some degree, but I found myself limited by the size of my hands. I would be fine with the straps (if given a choice between having weak hands and a weak back, I'll choose the weak hands), but I would very much like to compete in powerlifting someday. Any suggestions? Thanks bro, happy New Year!

Richie,

Thanks for the great question!

My suggestions would be the following:

1. Nothing carries over to support grip strength more then thick bar training. This can be done with an axle. Cycle in an axle into your pull training periodically. If you don't have an axle;

a. Go to the junkyard and get a thick pipe - take along a 2 1/2 lb plate for sizing
b. Wear winter gloves while training on the olympic bar, looks funny, but f*ck it - IT WORKS!
c. Wrap a towel around the bar and grip and rip.

2. Build static support endurance with timed rack pull holds. Heavy rack pulls held for time double overhand (pronated) grip will have a big carry over to your standard reverse grip deadlift strength.

3. Don't forget to CHALK BACK OF YOUR POINTER FINGER! When you're not hooking, this is the anchor point for the thumb!

4. Start your pulls with your wrists cocked. Why would you do this? Because it distributes the load across the hands and engages the forearm musculature, instead of just centralizing the effort in ONLY your hands. Longevity wise, this will have a HUGE CARRYOVER to your overall support strength.

5. You are right on track with the hex head holds, but don't forget your plate pinches and blockweight training. Remember - blockweights have a huge carryover to OVERALL hand strength.

Keep working brother, you're doing everything right!




,
Jim Smith


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