Weeks - Grip Strength

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Methods of increasing grip strength.

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Weeks - Grip Strength

  1. 1. GRIP STRENGTH<br />Completing The Chain<br />
  2. 2. IMPORTANCE<br />Train for overall performance<br />“A chain is as strong as its weakest link.”<br />Transference of strength<br />Common limiting factor in performance<br />On the field, court, and in the weight room<br />
  3. 3. DIFFERENT FORMS<br />Wrist Strength<br />Traditional wrist flexion and extension<br />Radial & Ulnar Flexion<br />Pinch Grip<br />Griping an object between your 4 digits and thumb<br />Dexterity<br /> Individual strength of all 4 digits and thumb<br />Crushing Strength<br />Self explanatory!<br />
  4. 4. IT IS A BALANCING ACT<br />Must train both ends of the spectrum!<br />Develop a proper balance of flexion and extension<br />Helps avoid overuse and assists in the prevention of injuries<br />Must have a well rounded program!<br />Try to include all areas of the grip strength spectrum<br />
  5. 5. UNDERSTAND YOUR GOAL<br />As with all training, you must be able to understand your goal.<br />Ex) If you are training heavy on dead lift or RDL, you may sacrifice some grip strength in order to pull heavy weight by implementing straps or the “hook” grip.<br />
  6. 6. PUTTING IT IN PLACE<br />Two ways to implement training<br />Design a specific grip strength program<br /><ul><li>Have designated time for grip training</li></ul>Incorporate items in current program to aid in development<br /><ul><li>Could use as active rest</li></li></ul><li>PROGRAM DESIGN<br />Stick to normal programming protocols<br />Must build conditioning base <br />Can be done through a properly designed weight training program that emphasizes barbell exercises<br />Work progressive overload<br />Milo of Croton – One of the most successful Greek wrestlers and soldiers. Was known for carrying a bull on his shoulders daily. <br />Work advanced training principles<br />Develop program through periodization principles<br />
  7. 7. DIFFERENT TOOLS<br />Lower arm strength specific<br />Tools designed specifically for grip training<br />Easy implementation<br />Obvious way is to reduce the frequency of using wrist straps<br />“Blue collar” tools<br />Pliers, hammers, wire cutters<br />
  8. 8. SPECIFIC<br />Rolling Thunder<br />www.ironmind.com<br />
  9. 9. SPECIFIC <br />Captains of Crush<br />www.ironmind.com<br />
  10. 10. EXTENSION<br />Bag of Rice<br />Local Grocery Store<br />
  11. 11. EXTENSION<br />Extensor Bands<br />www.ironmind.com<br />
  12. 12. EASY IMPLEMENTATION<br />Fat Bar<br />www.elitefts.com<br />
  13. 13. EASY IMPLEMENTATION<br />Fat Gripz<br />www.fatgripz.com<br />
  14. 14. EASY IMPLEMENTATION<br />Rope<br />Various Hardware Stores<br />

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