Fat Handle Dumbbell
Two Hans Pinch Lifting 19 June 2011
Are you currently training any fat bar work? If not, it maybe something worth investigating in your program.
Three things to try out to increase your open hand strength
- fat handle lifting with 2, 2.5, and 3 inch diameter handles or adjustable handles such as the popular Fatgripz
- Pinch lifting with both one and two hands
- Thumbless lifts with standard, 2 and 2.5 inch handles
A word of caution for fat handles- you can strain the thumb easily if you use a handle that is too wide for your current thumb mobility. For most people a 2″ handle such as Fat Gripz are perfect. A 2.5 will challenge most people who are under a 9″ hand, and a 3″ handle is huge. Be careful with your lifts and test your handles to ensure you do not damage your hand.
I have been training with fat handles extensively lately to build up my strength for medleys and challenge dumbbells such as the Thomas Inch bell. On the topic of the Inch, I will getting my very own Inch replica this coming week from my friend Chris Mathison. I currently train with four tools, my loadable Inch bell, my 3″ diameter handles, my 2″ axle, and my Strongergrip Gripbells.
In my opinion the three most valuable lifts you will do with a fat handle are deadlifts, rows, and farmers walks. Once you can comfortably deadlift a given weight the rows allow you to train it at higher speeds safely. Farmers walks will increase your hand endurance and finger strength.
Try these out, and if you like them check out Industrial Strength Grip for more proven methods for hand strength.
{ 2 comments }
Your axle is only 2″? I thought the axle you were pulling in your videos was 2.5″ in diameter.
farmers…. I need to do farmers!