One question I am often asked is “should I do grip training, and if yes what should I do?”
Concerning grip, the answer is always “yes”.
The follow on is “if you train with a fat bar you will probably not need much else, except of course for the motor miracle of pinch lifting.”
The fat bar, and why it’s awesome
Barbells are great. They allow you to lift a lot of weight in a huge variety of ways. They are common to find and easy to use, so if you know how to use one you can probably get a workout in at nearly any gym. One minor problem with a barbell is that it really doesn’t tax the hands that much, unless you use a ton of weight for a given movement.
Fat bars (also known as “Axle”) allow you to train the grip and wrist while doing your favorite motions. It’s getting two for one; you do your goal movements and you get more finger and thumb strength.
I own a few different sized bars, which allows me to test and find the best diameter for a given movement.
At base level you can use an axle for anything you would use a barbell for assuming you can hang on to it. Deadlifts and other pulls off the floor, rowing motions, pressing of all sorts, the only limit is your imagination.
In the beginning
Barbells and weights at the turn of the 20th century where not like the ones of today. Materials were not the same, manufacturing processes were not as advanced. Many of the barbells and dumbbells of the time had thicker handles because thin ones were not sturdy enough.
The second part of this was the “challenge weight” such as the famous Thomas Inch dumbbell. Many challenge bells and bars had extremely thick handles to prevent casual lifters from matching the owners feat.
One of the most famous fat bar lifts was the US Olympic lifting champion John Davis who clean and jerked an actual axle with a pair of wheels from a train which weighed 402 lbs (known as the Apollo’s wheels). The difficulty of this feat was compounded by the thickness of the axle (which I am not 100% certain of, but I have to imagine it was over 2.0″) and the solid nature of the bar. The wheels were rusted frozen to the bar so there was no rotation as the lift was performed. While many of the current WSM competitors could now match that feat, Davis was under 215 lbs at the time, making it a truly impressive display of both grip and total body power.
The sad decline….
As body building got more popular, a lot of gyms moved away from thick bars. Most people training for general fitness in the average gym do not think about hand strength, and certainly do not wonder why the bar is not harder to lift from where it already is. Fat bars declined nation wide, while wimpy hands increased by no less than 6,130%.
Strongman sport uses the Axle bar for clean and press, deadlifting, and other generally awesome activities. Other lifting federations such as the radically bad ass USAWA use fat bars in both 2″ and 3″ sizes for a variety of lifts. It looked like we were on the brink of destruction, and then it all got better….
The epic returned
Grip Sport, the pinnacle of human motor ability and talent. Your newest obsession, assuming you get started on it as I have directed. Could there be anything more awesome than picking things up then putting them down? I think not.
The overhand deadlift becomes a standard event in more and more contests due to the ease of judging and wide spread availability of equipment. Dudes like US Grip Champion Andrew Durniat lift more with a pronated grip on an axle than you can pull with straps. The awesome increased more and more, as fat bars popped up all across the country. I have no doubt this will turn the whole economy situation around and likely bring about a new age of knowledge and wisdom.
The fat bar and you
More and more people are getting in to fat bar lifting with popular pieces of equipment such as the ingenious “FatGripz” and the new “Grip4orce” handles which can attach to any piece of gym equipment to get your hands back into the game. For many people that is going to be more than enough additional grip work just by adding those to their rows and pulling movements. I can’t think of a $40 dollar investment for equipment which will be a higher pay off to your strength than one of these things.
For the serious lifters out there, you are going to want to get a real axle. Before you buy anything, measure your hands. Take a tape measure and start it at your middle finger tip. You will measure from the tip to the crease of your wrist. I am assuming you have measured a few other things from the tip before and will figure this one out.
I have no doubt that immediately after measuring you will want to know what the average is, so you can tell all your friends how you are bigger than average…
The average hand is between 7.5 and 7.75 inches.
If your hands are under 8″ a 2 inch diameter barbell will work well. This size axle will probably allow your middle finger to almost or just touch the thumb when you gorilla grip it, preventing you from hooking it but still allowing decent friction.
If your hands are between 8″ and 8.75″ a 2.5″ diameter bar will likely be a better fit. I do not know of anyone who makes them, but they are really easy to have fabricated using standard size fence post materials. You don’t even need special skills to make one, you can simply cut a piece of stock to the size of your barbell (from inside collar to inside collar) and unscrew the sleeves to slide it on. It takes two Allen wrenches and less than 60 seconds to do. You will figure it out….
If your hands are over 8.75″ inches you have seriously huge hands. I am guessing you are either like a 6’8″ tall man or an inbred mutant with enormously disproportionate features. You will be able to hook a 2″ diameter bar and easil