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5/1/2007 3:40:39 PM - Smitty
2 Hand Pinch

Grip / Arm Strength

Exercise Name:
2 Hand Pinch

Muscles Targeted:
Hand flexors, Biceps Brachii, Brachialis, Brachioradialis, Wrist Flexors / Extensors

Setup & Execution:

1. Throw a plastic or metal 2" OD pipe through 2-45 lb plates, smooth sides facing out

2. Grab 2HP with double pronated (overhand) grip with 2-4 inches separating your palms

3. Center the weight between (or slightly behind) your feet

4. Flex lats hard (feels like squeezing your arm pits down)

5. Push with your fingers

6. Flex your palm (hardest to learn)

7. Arms straight

8. Engage hips and extend upward

Go for multiple sets of timed holds


Blockweights have huge carryover to overall hand strength, and 2HP is basically a two hand blockweight lift


Skin tearing - without a doubt, long duration pinch workouts or multiple pinch workouts during the week will tear the skin between your pointer and thumb. Tape can be used to stop the bleeding, but will limit a key friction point. Suck it up...

Great upper back and grip strength engagement

Jim Smith

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