Grip Workout

It's gripper time.

Partly to help out with hanging onto an iron-laden bar, and partly as they're just fun to play with, I acquired a couple of grippers from These are the Captains of Crush Trainer (100lb) and No 1 (140lb), which should keep me going for a while. Getting the No 1 anywhere near closed is, well, challenging.

There are a number of exercises I'd like to include in my routines which will help with the different types of grip strength, and I'll vary them according to the way I feel at the time. At least until I get some idea of what works, and what doesn't.

Today's routine looked something like :

Farmer's walk 90s, 2 x 20kg dumbbells (will use a much heavier weight next time)
COC Grippers (each hand) 5 @ T (almost closed), 3 @ 1 (half closed), 5 @ T (almost closed)
Plate pinch (left hand) 60s, 2 x 5kg (right hand) 54s, 2 x 5kg - will use heavier plates next time, and drier hands - sweat was the main reason for slippage
Plate hold - horizontal 2.5kg plate, held around circumference (it just happens to be the right size for my hands) - (left hand) 58s (right hand) 48s

I'm uncertain as to the optimum frequency of this kind of workout, but probably around twice per week.

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Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 35) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

Find out what he's up to via Twitter, Google+, Facebook; and of course his online home. Enjoy.

Like this? Check out :

Unusual Goals Require Unusual Measures.

How do you train for something like that?

Pack Light, Train Hard.

How to get your sweat on when you're on the road.

Straight to the Grip Contest: Pt II.

The grippers themselves.

Texas Tom Healy.

A great read.

Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

(there's also a Daily Update, if you're looking for an even larger dose of training-related goodness.)

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