Straight to the Bar

All Things Strength


Coming To Grips With It
Written By : Scott Bird
Filed In : workouts

SlipperyFollowing the recent switch from using the cage’s chin-up bar to the slippery square surface of the cage itself, I began today’s session with a few Gorilla chins on the back of the cage. Unlike the bar, the painted surface ensures the first thing to give way is grip – perfect for a quick Friday workout.
Gorilla chin (rear of cage) 6@bw
Next up came a quick combination of standing L-Flyes and fingertip pushups (with hyperextension); which performed the dual roles of testing finger strength and stretching the subscaps a little.
Standing L-Flye 3×7@6.5kg (each side)
Fingertip push-up 10@bw
The final component of the workout was a motley crew of grip exercises, covering pinch, holding and crushing grips. These included :
Single hand deadlift – grip gave way at 80kg
Dumbell hold (untimed, 46.5kg)
Bar hang (untimed, square edge of cage)
Plate pinch (mixture of 2 and 4 plate pinching)
CoC grippers (T and 1)

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.



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Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via Twitter, Facebook and the various networks listed in the sidebar.
Drawing of Scott Andrew Bird performing a deadlift. Artwork by Vince Palko.