Do you take the time to train your Hand Strength?
For example: Crushing, Pinching and Endurance?
Throwing away lifting straps years ago, I often do some of these exercises:
Hand Grippers, Static Hangs, Plate Pinches, Wrist Curls, Towel/Rope Pulldowns and/or Rows, Finger Cable Rows, Fingertip Push Ups/Planks and Plate Walks/Farmer's Walk....last distance, 2000 non stop feet with 45lb plates.
If you do...What are some techniques you use for yourself or your clients?
I like farmer's walk (using kettlebells, plates, free weights, sandbags), pull-ups (traditional or using towels), hanging from a bar or doing monkey bar exercises, battling ropes exercises, kettlebells exercises (such as HALO's, snatches and one or two-hand swings), sandbags exercises, rope climbing and rock climbing (either indoor or outdoor). Another great exercise is pulling (seated or standing) different objects such as tires, plates, sandbags and kettlebells.
I use the MELT Hand Treatment regularly to improve and/or maintain good hand health, including wrist range of motion and to release tension all the way up the facial arm lines to the shoulders and neck.
Yes, I do, for myself as well as clients. I love the facial expressions when I handshake someone for the first time. They are always pleasantly surprised, which spurs another conversation.
We do the exercises mentioned, plus finger extensions; I like using the reset glove. Most clients forget about the extensors and concentrate on the flexion. We also work on the rest of the arm for optimal hand strength.
In addition, I like to include farmers walks in my conditioning. Then, if someone's grip strength is really lacking, plate pinches are a great accessory workout to do to bring it up to par.
If their sport, activity or goal requires that they increase hand strength then I would develop a program for those specific goals, however, I don't have many clients who have long term goals of increasing hand strength.
u named many prevalent & relevant choices. I have utilized a few my self personally and professionally. I have reduced my contact w/what I consider heavy weights until implemented in my overall personal program.
Have u ever tried rice n a 5 gal bucket, utilizing very similar motion to what you may be utilizing in some of your exercise now?
Technique is relative to exercise performed...
1. static hang to/precise controlled movement...
2. farmers walk - controlled walk w/a natural posture (head, hips, heels - watch foot force contact) of course incline changes this
3. n a gym setting, so u r always incorporating large muscle exercise efficiency try this:
on cable row machine use the close grip handle ( < )
take the position of a low row motion- legs extended only keep knees soft w/foot contact @ heel & ball of foot! NO TOES...
upper body is erect w/good posture - getting n position:
lean forward grab bar- as u lean back 2 normal start position(root from heel)- using core leave arms extended. once hips r under shoulders w/arms extended- lean frwrd 10-15 dg - flex glutes & lats 2 draw elbows back as if 2 do a rep- still flexing, use an open palm grip (palm facing) @ finger tip 2 full repeated grip motion.
(key is weight used-low knees-good posture-cntrlld elbow position-ability 2 flex precise musculature w/concentrated motion)
u look like a stud...choose a weight that causes u uneasiness holding it n the READY position (u flexd n all) for 8-10 sec (recc.4 safety). If posture is good/natural & motion is fluid u will have full body static exercise 4 ur 4arms.
I usually try to incorporate rather than isolate, most my exercise utilize compound muscle groups. Try it before u knock it...
choose a weight that challenges UR GRIPING MOTION all else is the bonus