Building A Stronger Grip–2″ Vertical Bar Domination

It’s funny how things workout when you let testing guide your training.

For whatever reason, my body likes picking up a 2″ Vertical Bar. I have only trained with it since Dec 2009, and I am already comfortable saying I am one of the best in the world at it. My numbers are confirming this weekly.

The Vertical Bar lift is an outstanding developer of a powerful grip and hands. It challenges the fingers, thumb, and palm strength while being in a disadvantaged position. This movement has toughened up my hands, and dramatically increased my overall hand strength.

If you are pursing stronger arms and hands, I recommend you test out the vertical bar lift for your arsenal of drills and lifts.

My first workout with the 2″ V bar was in 21 Dec 2009

Best pull was a tough 275 left, 285 right. Not bad for my first shot at it.

On the 4th of April i hit 320 lbs for a single seen above followed by an ugly 325 lbs, seen below

I took several months off and resumed training in July in order to prepare for Worlds Strongest Hands. I hit the numbers I wanted in competition this month and will seek to exceed 325 on 11 September 2010 for leg two.

I use this drill not only for maximum strength, but for my grip endurance as well. Tonight for example I pulled 250 lbs on the FBBC 2″ bar for 21 reps.

With it being my first year of training the 2″, I have no idea what my ultimate potential with it. I estimate I will be able to pull 340 lbs by the end of the year, no one has ever done that (Although I am sure IronMind will say Joe Kinney can…) and going in to 2011 I will exceed 350lbs.

Just another step on the road to building some comic book hero hands I guess…