Friday, March 30, 2007

DEVELOPING GRIP STRENGTH

One of the easiest methods of making a standard bar thicker is very simple and much cheaper than spending a fortune on gear is, simply using a length of carpet (hard backed works better than soft backed).

Cut a length of carpet around 100mm (4") thick and tightly wrap it around a dumbbell or barbell (you'll need to pieces for a barbell) and then tape it on to hold it in place. You can make the bell as thick as you want by using a longer length piece of carpet but I would recommend somewhere between 2-2 1/2" thick would suffice.

Once the handle is made thicker you can substitute the exercises you previously performed with some sets of thick bar stuff. I personally find dumbbell/kettlebell swings to be very challenging to the grip and find warming up for a session with 3-4 sets of 20 swings really works my grip hard.
Another favorite of mine with the thick bar is reverse grip curls and standard barbell curls, this one really sets the men from the boys, you'll find you must drop the poundages by quite a lot to be able to rep out. Bench press is also much more challenging with a thick bar as it opens up the hand quite a lot and challenges you in a way you weren't expecting. The list of exercises are literally endless, use your imagination and you'll find new ways of training.


develop grip strength

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