Single arm lifts off the floor, the core of grip training

Single hand lifts are one of the cornerstones to greater total arm strength.

There are so many grips one could train. Vertical grips, fatbars, very thin objects, and a variety of pinch grips.

As you get stronger you may want to challenge yourself, a favorite of mine is combination lifts such as this Inch DB lift with a double 45’s pinch.

Changing tools is one way you will learn to make more progress using the Gym Movement Protocol. Once you are comfortable using your bodies feedback to program you will find it very simple to achieve many more personal records in your training.

Pinching 45’s while lifting a 173 lbs anvil at the Arnold Classic Fitness Expo