A couple of years back David Horne posted an article describing the use of a plank for deadlifts and high pulls. After reading that article I had this bar made to use for pinch training.
My observations on the use of the two hands pinch/plank pinch is it is a must have for grip training. The weight jumps in one hand pinching can be far, and often the webbing of the thumb gets tore up pretty quickly with volume work. I have yet to have any skin damage training with this style of pinch.
You do not need a special bar to do this, you can use two plates and run a bar through the middle, or you can get a stout 2X8 plank and add bars at the ends to load plates. Either way I believe this is a valuable addition to your training and something you should experiment with.
A second thing I have been doing recently which has been a huge help has been repetition work with the 2″ V bar. Normally I have pulled for singles but this month slightly lower weights for reps is working better. This places an exceptional amount of stress on all four fingers and thumb. Tonight was marked by a two rep improvement with 250, and a 1 rep improvement with 275.
I remember when 275 for 1 was killer.
What are you working on now? How far have you come this quarter?
{ 24 comments }
Adam, it’s great to see progress. I haven’t really done much pinching, but I’d like to get into it.
Right now I’m focused on heavy swings, light snatches, sledge and jump-rope, and progress has recently (as in the last 3 weeks) been incredible. I had always thought of myself as having great endurance because of long-distance running, but my muscular endurance has just completely exploded recently.
A couple of weeks ago, I was doing sets of 20 with my 16kg snatch, now I easily work in sets of 70, and go up to 100 without getting winded.
Jump-rope has become so easy that I use it now as a rest period. I still test it though.
Brad
I will dig up the name of this jump rope DVD i have. it was sent to me from Dennis’s coaching program, the guy in it is bad ass- all kinds of progressions and really advanced challenges with the rope
Sounds good.
right now I’d like to get up to a triple rotation single jump and 100 consecutive double-unders.
Maybe I’ll add 1 full hour of continuous JR as a goal, but I’ll need good music. right now wrist endurance is the weak point, I just bounce right off the ground, no energy needed.
I’m really falling in love with the Plate Curl, but also with doing anything with plate sandwiches. Some of the most fun I have exercising each week is playing around with curls, rows, lifts from the ground and any other movements that test well with 1, 2, 3 or even 4 plates pinched together.
Progress hasn’t been huge lately, sheerly due to time restrictions & lack of sleep (averaging 6 hours a night, with regular nights of <5 does NOT test well for me).
But everything I do I improve on, so it's all a matter of time!
Piers
have you experimented with either working in the morning? or maybe short <10 minute workouts at lunch break? You may have to try out some creative schedules to get in micro workouts with your current workload
Adam, I’ve mostly been trying to slip in short workouts around lunch time/breaks in workload.
Unfortunately my shifts mostly start at 0500hrs and sunrise is about 0730hrs right now, so my system doesn’t seem to like workouts pre-work or near the start. Any time I test movements before significant sunlight exposure they don’t test well and feel sluggish.
I’ve been primarily trying to fit in single movement based workouts, just to get some value out of short periods. I’m acting up as a “Senior Officer” right now, so supervisors are on my back trying to stop me “slacking off” in the gym too often, haha.
The “States before skills” that I’ve heard attributed to Frankie really nails it for me. After >5hrs of sleep followed by a 30min wake up period before a 10hr shift at work makes it VERY hard to attain a good state for training afterward.
I’m working on Coc No 2.5. 2 months ago I could close No 2 but it was really hit and miss. Then I started doing biofeedback and training on Vulcan gripper. Now I have just 2-3 mm to close on No 2.5. I have really small hands and was stuck on No 2 for a year. For me this all the evidence I need that biofeedback works.
Nenad
How often are you currently able to train grippers? Have you been working all your closes off a 20mm set or do you change them up?
i am always interested to hear more about other peoples grip training
I work grippers almost daily because they test well . I have small hands so I prefer closes off a 20 mm set -everything else is to big for me
Nenad
I believe the 20mm close is the much better option compared to the Credit card or “no set” style
Please keep me posted on your progress! What level are closing now with the vulcan?
Adam,
I can close level 11 on Vulcan . I vill keep you posted.
Working grippers tons of trx movements some rolling patterns
push pull variations last couple of weeks big compound movements have been replaced with lots of body weight rolling patterns and a ton of speed work snatch jerk pr today my toonage and intensity are increasing, blob work minimal , phone books and cards have been a no go . Rolling Patterns and primal movement present such a challenge to me but i am making progress. i am getting better that will never change.
Mike,
How has your hip felt recently with the new movements? Where is your BW at now? I figured anything you so is still going to add more mass- you got the genes to be a tank man.
Adam
Adam what up bigman feeling really good hip is doing really well movements and thoughts much smoother the rolling patterns are getting better and i am loving kb quick lifts this block is all about speed with med range weights and high reps .Body weight is 235lb things are really good
My pinch grip is going up too. I’ve been using block weights primarily but I may have to make a bar like this.
Some of my best other progress this quarter has been in kettlebell snatches and deadlifts. Now that I think about it pullups are going well to so I think I’ll have to compete in the next TSC.
Logan
Have you tested your Snatch #’s recently since April? I am wondering how many you have added to your 5minute/10minute/USSS and single hand switch tests
I haven’t really put it to the test yet though I’ve done 144 in 5 min and 100 in 3:10 with the 24kg easily.
Still building up while keeping the effort down. This much I know, when I do go for it I’ll be seeing a big jump, as I’m faster and more fluid then before.
HOLY SHIT , LOGAN OUTSTANDING great job
I’ve had around-the-waist pinch grip passes test well eight days in a row. I’ve been using a standard 25lb plate and hitting sets of 44-58 with total volume well in the hundreds.
I’ve done countless around the waist passes with kb’s but pinch grip plate passes are fun as hell and way more challenging.
Steve
I love pinch passing and pinch juggling! Such a great movement for the thumbs and fingers
Damn, pinch juggling…
http://www.youtube.com/watch?v=ELiaRhmsuH8
here is a simple version of that
Great work Adam! Have you done flips with the plate yet–good times! I have used a poor mans version of just a standard 25, 35 or 45 lb plate—watch the feet.
Logan—insane numbers man! WOW! That is nutty!
I did 120 snatches at one of the TSCs w the 24kg and that was nuts and hard to think about adding 20 more to that. nice work.
Adam, where can I get some pinch plates to add to my Swager axle or TX power bar?
Rock on
Mike T Nelson PhD(c)
http://extremehumanperformance.com
Mike T,
when I move my equipment out this month I will have some options for you brother