Pinch Grip Training & Athletic Carryover

Love a little blob-work.

UPDATE : Jedd's just released the superb 'Lift the Blob', a package focused on helping you tackle this challenging beast. If you love a little blob-work yourself - or are just curious about what/who/how - take a look at 'Lift the Blob'. Highly recommended.

I have competed in many Grip Strength competitions over the years. I have trained and competed with some of the best in the sport of Grip and I think I have collected a wide range of knowledge on the subject. I was recently asked in an interview if I though Grip Strength Training was important for athletes outside of the sport of Grip. Without a doubt, I think it is very important to dedicate time in the athlete's training routine to developing solid hand strength, but I also think that some ways are better than others. In my opinion, one of the best types of Grip training for general athletes is Pinch Grip Training.

There are many ways to train the Pinch Grip. In this article, we will look at a few of those ways. You will see videos of Pinch Grip feats and training styles and then I will discuss possible carryover to the sport of grip and other sports with each technique.

First, is a clip from the 2007 grip contest at Total Performance Sports, the Grip Assault. In this clip, I am messing around with a 56-lb Scottish Highland Games Throwing Weight.

As you can see, this is a feat that is suited best for a person with large hands. A smaller handed individual may not be able to spread their fingers far enough to get the fingertips over the edge of the weight.

If you have smaller hands, there is no reason why you still can't train in this style, though. Just find weights that are smaller in size. Block weight training is great because it forces you to lift things with an open hand. Open hand strength training makes the full length of the musculature and tendonous masses work in order to lift the weight. With open hand training, you really feel it throughout your entire hand the next day.

When I do wide pinching, like in the video above, I feel the fatigue from the fingertips to the base of the fingers, through the palm and into the wrist. The majority of my grip workouts involve thick block weight training, yet I still see continued increases in my other lifts. To me, that means there is better carry over in wider lifts than narrower lifts, especially if your training goal is excellent performance in Grip Contests, like me.

Even if Grip Competitions are not your interest, I still suggest that open hand training be a main focus in your grip protocol. If it carries over well to other grip lifts, it will carry over to other gym lifts and other sports as well.

Next, in this video, I'm pinching two 45-lb plates & lift a Half 115-lb Hex Block Weight.

I would consider the Two 45's Pinch feat to be a mid-range pinch feat for me, personally. The two 45-lb plates fit securely in my hand, just about the size of my palm.

The Half 115 Pinch is getting out of the mid-range and moving toward the wide pinch range, although not nearly as wide as the 56-lb weight pinch. Again, the half 115 is going to be much more difficult for a person with smaller hands. It is a rather narrow half 115 compared to some of the other ones I own, but for someone with sub-8-inch hands, it will seem huge.

You Might Also Like...

NB : For a complete list of everything we use and recommend, swing by the reviews area. And of course the Straight to the Bar Store. It's all in there.

To learn how to put it to work, swing by the Guides area.

As far as plate pinching is concerned, the Two 45's Pinch with one hand is a big deal. It took me a long time to accomplish this feat. However, there is not much "functionality" with this feat. The reason I feel this way is because pinch grip deadlifting is pretty much all you can do with a pair of plates this big. For instance, they are too awkward to high pull, clean, throw or toss from one hand to another.

On the other hand, block weight training is a great functional movement with lots of good quality carry over for other grip lifts, and for athletes. The size of the block weights, in their compact shape, means you can easily high pull them, clean them, toss them from hand to hand, farmer's walk with them, or even toss them back and forth with a partner. I certainly think all grip athletes and athletes in other sports should get their hands on some block weights.

Finally, here is a clip of various ways to train on the IronMind Titan Telegraph Key. I've found this implement to be a great way to train a variety of pinch widths, as well as isometric holds and negatives. This is all great for building thumb strength for grip athletes. Believe me, if you run through this rotation a few times, your thumb pads are going to be torn up.

The question remains - is this a good way for general athletes to train their grip for sport?

I say yes and no. Let me explain why.

I like this implement for its pre-habilitation value. The Titan Telegraph Key can be used in a variety of ways to solidify the thumb and erase any weaknesses there. For athletes who are subjected to thumb trauma, especially grapplers and wrestlers, lacrosse and field hockey players, and gymnasts, a few reps of the titan telegraph key might be something that these athletes should try to keep thumb trauma injuries from happening in the first place.

On the other hand, despite all that, the TTK is still a machine, and I do not know many sports that demand the athlete to pinch down on a machine. I think there are many better options for open hand strength training.

As you can see there are many ways to train the pinch grip in this article, and this is only the beginning. I encourage you to give these feats and training methods a try and report back how you are doing, or feel free to email me with any questions you might have at!


My Blog

Jedd 'Napalm' Johnson

Jedd 'Napalm' Johnson is a name synonymous with grip strength, and he has been training, sharing and competing with these skills for many, many years.

To acquire some serious grip strength yourself, head over to The Grip Authority and check out his superb ebooks and DVDs.

One of our favourites - Fixing Elbow Pain - takes a very thorough look at banishing elbow injuries completely. If you've ever experienced something like Tennis Elbow or Golfer's Elbow, you'll understand just how incredible that is. Fantastic.

Jedd blogs over at The Diesel Crew, and can also be found on Facebook, Twitter and Google+. Swing by.

Like this? Check out :

70 of the Best : 7 Years of Straight to the Bar.

This site - Straight to the Bar - has been around for an incredible 7 years (the first post was on Jan 17th, 2004), and to say I'm grateful is a gross understatement.

Thank you.

Setting Up A Home Gym.

Ready to get started? Great.

Sgt Sweaty : A New Beginning.

It all started way back when...

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.)

NB : If you'd like to write a guest post for Straight to the Bar, or if you'd like to join the team of Moderators here (I love hearing about everyone's training approaches) - get in touch. And if you've got a fitness competition or seminar coming up, add it to the calendar.

Look forward to hearing from you.

Over to you. Leave a comment below, or send us a tweet :

blog comments powered by Disqus
Straight to the Bar Strength Kit

Are You as Strong as You Could Be?

Grab the Straight to the Bar Strength Kit.

Training Guides, eBooks and of course the Strength & Fitness Newsletter. Absolutely free.