HOW TO IMPROVE THE "PINCH" GRIP
Mar 27, 2014 13:22:15 GMT -5
via the ProBoards App
armwrestler and Jody Williams like this
Post by mandroid on Mar 27, 2014 13:22:15 GMT -5
As always... The point to my posts is to generate good conversation to gather other ideas from everyone in order to improve. I will give my exercises but it is in no way to suggest they are the best ways out there... Rather the best that I know of. Please add your methods as I am here to learn first and foremost.
The Pinch Grip
It's importance is HUGE! Especially if you are a hooker. With a weak pinch grip your opponent will toproll right out of it by breaking your grip as your fingers can't hold it. Also, my hands are smaller compared to many of the greats out there, especially in a heavyweight class. So finger strength; the pinch grip is even more important!
Here are my favorite exercises from best to good for improving the pinch grip.
1. 5 finger push ups... Be careful with these as hypertension injuries can easily happen, especially if fatigued. I currently do these only once a week (give at least 3 days full rest before pulling) I superset with heavy flat bench starting with 15 slow reps for 5 finger push ups then 5-8 heavy bench press. I do 5 supersets. I had to work up to this as I weigh 210-215. This is also great for strengthening the wrists.
2. Heavy Grips or Captain of Crush pinches... Must use metal grippers. I found these custom made devices that slide over each handle and tighten onto the grippers by a screw (buyforsport.com/fitness/20881/1064456-robert-baraban-pinch-grip-thumbscrews-convert-your-hand-gripper-into-a-thumb-trainer) I squeeze and hold doing 10 reps for 5 sets using 100 lbs grippers
3. 45 lbs plate holds... I superset this exercise with my wrist curls. Immediately after completing a set of wrist curls. Grab a 45 lbs plate flat side facing out one set and in on another (alternating) pinching the top of the plate with finger tips only. Your palms are facing down, fingers on the outside of the plate and thumbs on the inside. The thumb tips should touch each other. I hold this and count to 30. 5 sets.
Please give us more ideas! Also... Support grip is different then pinch grip although any exercises working the support grip such as heavy holds like pull ups or dumbbells can improve the pinch grip... But that is another lesson.
Sent from my Nexus 5 using proboards
The Pinch Grip
It's importance is HUGE! Especially if you are a hooker. With a weak pinch grip your opponent will toproll right out of it by breaking your grip as your fingers can't hold it. Also, my hands are smaller compared to many of the greats out there, especially in a heavyweight class. So finger strength; the pinch grip is even more important!
Here are my favorite exercises from best to good for improving the pinch grip.
1. 5 finger push ups... Be careful with these as hypertension injuries can easily happen, especially if fatigued. I currently do these only once a week (give at least 3 days full rest before pulling) I superset with heavy flat bench starting with 15 slow reps for 5 finger push ups then 5-8 heavy bench press. I do 5 supersets. I had to work up to this as I weigh 210-215. This is also great for strengthening the wrists.
2. Heavy Grips or Captain of Crush pinches... Must use metal grippers. I found these custom made devices that slide over each handle and tighten onto the grippers by a screw (buyforsport.com/fitness/20881/1064456-robert-baraban-pinch-grip-thumbscrews-convert-your-hand-gripper-into-a-thumb-trainer) I squeeze and hold doing 10 reps for 5 sets using 100 lbs grippers
3. 45 lbs plate holds... I superset this exercise with my wrist curls. Immediately after completing a set of wrist curls. Grab a 45 lbs plate flat side facing out one set and in on another (alternating) pinching the top of the plate with finger tips only. Your palms are facing down, fingers on the outside of the plate and thumbs on the inside. The thumb tips should touch each other. I hold this and count to 30. 5 sets.
Please give us more ideas! Also... Support grip is different then pinch grip although any exercises working the support grip such as heavy holds like pull ups or dumbbells can improve the pinch grip... But that is another lesson.
Sent from my Nexus 5 using proboards
