HAND STRENGTH
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 never ignore any aspect of mechanics for clients. I don’t do any extremely long or repetitious programming for the hands/wrists/forearms or any other area. I wouldn’t have a client hold a plank for more than 30 seconds, I usually have several reps of 10-15 secionds. Or do a farmers carry for more than 10 yards at a time. It could be risking injury to push beyond a reasonable distance/endurance hold on any exercise. And the value of such long holds/carries has been questioned by numerous studies. I also advise all clients with jobs/hobbies that could lead to them attempting such long endurance strength activities to break the task up into smaller safer segments. I acknowledge that there are those with the genetics to go their entire life without having an issue from being overly strenuous on their bodies. I just meet these types of people very infrequently.
Hey man, how r ya…
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
