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Implementing Grip Strength Training for Improved Athletic Performance Why I am so messed up in the head Midwest Strength & Conditioning Clinic.

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Presentation on theme: "Implementing Grip Strength Training for Improved Athletic Performance Why I am so messed up in the head Midwest Strength & Conditioning Clinic."— Presentation transcript:

1 Implementing Grip Strength Training for Improved Athletic Performance Why I am so messed up in the head Midwest Strength & Conditioning Clinic

2 Free Gifts * Pass around notebook * Put in name and best address * Send free reports when I get home * Rubber Band (right now)

3 Big Thanks: Joel Chapman Richard Sorin - Sorinex Everyone Here for Attending: Education is Important and Keeps the Industry Improving

4 Who Am I? Credentials CSCS, RKC Sports Experience Baseball / Basketball

5 Who Am I? Why I am Who I am

6 Who Am I? Powerlifting / Strongman / Grip 2010 U.S. Grip Sport National Champion World Record in Two Hands Pinch – 268# C.O.C. #3 – Dec Red Nail – Dec. 2007

7 What is Grip? “Hand Strength Thing” Everything from the Elbow Down Fingers, Thumbs, Wrists, Forearms, Elbow If a muscle crosses a joint, it affects that joint

8 Ask many people what their Grip Training routine looks like and they will tell you they do Wrist Curls Wrist Roller Squeezing Tennis Balls Rice Bucket Crumpling Newspaper 74-Year Old Sri Chinmoy

9 What is the first question people ask when they find out you lift weights? 74-Year Old Sri Chinmoy How much can you BENCH??? How much can you WRIST CURL??? GRORK Grip + Dork

10 SORRY, Sri 74-Year Old Sri Chinmoy Wrist Curls (Wrist Flexion) Wrist Roller (Wrist Flex / Extend) Squeezing Tennis Balls (Finger Flexion) Rice Bucket (Mostly Flexion) INCOMPLETE AT BEST & MAY BE WORSE

11 Monster Wrist Roller Grip Training is NOT JUST Wrist Curls, Wrist Roller, Squeezing Tennis Balls. Grip is everything from the Elbow down: Elbow Flexors / Extensors / Stabilizers Forearm & Wrist Hands, Fingers, Thumb So if Grip is all the above…

12 Grip is everything from the Elbow down: Elbow Flexors / Extensors / Stabilizers Forearm & Wrist Hands, Fingers, Thumb Shouldn’t we train all the above???

13 Grip is Everything from the Elbow Down Elbow – Flex, Extend, Stabilize Forearm / Wrist - F.E.R.U.P.S. + C Flexion, Extension, Radial Deviation, Ulnar Deviation, Pronation, Supination, Circumduction Fingers - Crush, Support, Clamp, Crimp, Pinch Thumbs – Pinch (Dynamic & Static)

14 Important Grip Training Principles – Muscle / Joint Influence If a muscle crosses a joint, it affects that joint.

15 Important Grip Training Principles – Hand / Elbow Relationship Many Muscles in the hands cross the elbow, so they are involved in elbow activity and stability

16 Important Grip Training Principles – Radiant Tension Grip Strength produces Radiant Tension

17 Important Grip Training Principles – Antagonistic Balance Antagonistic Balance is important in any form of strength training, especially Grip Training

18 Bullet Proof Lower Arms (prevent and recover from injury) EZ Bar Reverse Curls Mini Band Reverse Curls Sledge Rotations Rubber Band Extensions RB Double Extensions RB Extension with Rotation

19 How to Train the Grip & Forearms - Isolation Isolation – Foundation, Stability, Antagonistic Balance, Hand Health, Injury Prevention F.E.R.U.P.S. + C Crush, Support, Clamp, Crimp, Pinch Pinch – Dynamic & Static

20 How to Train the Grip & Forearms - Integration Integration – Part of another larger movement, grip is a limiting factor Performed as part of full body / multi-joint lift Rows, Deadlifts, Farmer’s Walks, Pull-ups, Cable Movements, Cleans, Snatches, etc Generally, the normal implement is swapped out for a more Grip-intensive implement

21 How to Implement Grip Training Extra Grip Drills - 3 to 5 sets of 3 to 5 reps (hands) 3 to 5 sets of 8 to 20 reps (forearms) Extension of the Movement – Kinetically Modified Movement to Enhance Grip Component Contra Specificity – Antagonistic (Opp) Movement Pattern Drop Sets – Perform Normal Movmnt, followed by Grip Drill Grip Integration Drills – Multi-joint Movement, Grip Limiting Factor Team Challenges – Grip Lift Title Matches

22 How to Implement Grip Training Extra Grip Drills - 3 to 5 sets of 3 to 5 reps (hands) 3 to 5 sets of 8 to 20 reps (forearms) Hands: Rolling Thunder Deadlifts Forearms: Mini Band Hammer Curls

23 How to Implement Grip Training Extension of the Movement – Kinetically Modified Movement to Enhance Grip Component Pull-up Variations

24 How to Implement Grip Training Contra Specificity – Antagonistic (Opp) Movement Pattern Kettlebell Snatch = > Sledge Slams Tricep Push Down = > Plate Around the Worlds

25 How to Implement Grip Training Drop Sets – Perform Normal Movement, followed by Grip Drill Push-ups = > Swings (Napalm’s Nightmare)

26 How to Implement Grip Training Grip Integration Drills – Multi-joint Movement, Grip Limiting Factor Sandbag Drills (Great for Forearm Flexors!!!)

27 How to Implement Grip Training Team Challenges – Grip Lift Title Matches Max Weight / Max Reps Double Overhand Deadlift

28 Quick Wins for Grip Sledge Hammers (Integration) Pony Clamp (Pinch) Rubber Bands (Extensors) Fat Gripz (INSTANT Thick Grip) (DieselCrew.com/fat-gripz) Grip 4orce (INSTANT Thick and Dynamic Grip) (DieselCrew.com/G4)

29 Quick Wins for Grip Block Weights (Open Hand) Plate Pinches (Open Hand, HUGE Variety) Kettlebells (Integration: Swings, Snatches, BUP) Bands (Just Plain Awesome)

30 Keep Learning DieselCrew.com - PLEASE Leave Comments - I read ALL Comments - PLEASE Ask Questions - I answer ALL Questions - User-Generated Content

31 Let’s Stay in Touch DieselCrew.com - TONS of Free Articles on Strength Training - Newsletter – New posts / developments YouTube.com - Hundreds of Videos, Demos, Discussions - YouTube.com/user/jeddjohnson Facebook

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