Get a piece of pipe or wooden dowel, maybe 1.5' in length, maybe 1.5" to 2" around. Take a strap(old ratchet strap or something), tie it to the middle of the rod. The other end, loop it over a 2.5lb plate(or a 5lb). Hold the pipe with both hands(strap in the center). Straighten your arms to shoulder level, start slowly rolling the pipe, which picks the weight up off the floor(strap needs to be long enough for the weight to be on the ground when your arms are extended). Roll the strap/weight all the way up till the weight touches the pipe, then slowly unroll it. Keep doing it. It will burn your forearms up and improve your grip(much of your grip strength comes from forearms). This also keeps your shoulders working and your core engaged as well.
Other ways to improve grip strength. Dead hangs from a pullup bar. See how long you can hold without dropping. If you can hold for :30 secs, go for a minute etc. Add weight in the form of a belt with a weight attached. If you do deadlifts, try and use a double overhand grip rather than a switch grip for your heavier lifts. I used to switch grip a lot for anything over 225. A PT friend of mine told me that you run the risk of popping a bicep on switch grip because it engages the bicep more. So I switched to double overhand. I can now comfortably pull all but my max weight on deadlift with a double overhand grip and that translates to a better snatch and clean and jerk(same hand position).
Forearm/grip strength is fun to train but can make humble you real quick. A 2.5lb or 5lb weight can get quite heavy
Get a piece of pipe or wooden dowel, maybe 1.5' in length, maybe 1.5" to 2" around. Take a strap(old ratchet strap or something), tie it to the middle of the rod. The other end, loop it over a 2.5lb plate(or a 5lb). Hold the pipe with both hands(strap in the center). Straighten your arms to shoulder level, start slowly rolling the pipe, which picks the weight up off the floor(strap needs to be long enough for the weight to be on the ground when your arms are extended). Roll the strap/weight all the way up till the weight touches the pipe, then slowly unroll it. Keep doing it. It will burn your forearms up and improve your grip(much of your grip strength comes from forearms). This also keeps your shoulders working and your core engaged as well.
Other ways to improve grip strength. Dead hangs from a pullup bar. See how long you can hold without dropping. If you can hold for :30 secs, go for a minute etc. Add weight in the form of a belt with a weight attached. If you do deadlifts, try and use a double overhand grip rather than a switch grip for your heavier lifts. I used to switch grip a lot for anything over 225. A PT friend of mine told me that you run the risk of popping a bicep on switch grip because it engages the bicep more. So I switched to double overhand. I can now comfortably pull all but my max weight on deadlift with a double overhand grip and that translates to a better snatch and clean and jerk(same hand position).
Forearm/grip strength is fun to train but can make humble you real quick. A 2.5lb or 5lb weight can get quite heavy
One of Lane's football coaches started us on the different size dowels. I thought it was goofy, but it actually does a cool job. Start with the fattest one and do it until that unmistakable brun that is almost ticklish funny but makes you want to cry, then drop and immediately grab the next size down...initially it feels super easy, but the burn comes on quicker...its funny watching the body react.
Ever messed with a country crush? I think that's right name...humbling experience
Keiser Force Machine
So I had to google what that was lol...looks like a lot of fun. They introduced that movement a couple years ago at the Crossfit Games and a lot of people had issues with it(really, really FIT people). They haven't brought it back lol. Lot of complaints bc some athlethes would hit and "hook" the sled with the edge of the hammer and pull it back, got done a lot quicker than the people actually hitting it like its supposed to. I would love to try one out but at 3k a pop
my 14yo daughter calls our pup that... Where'd it come from? Or is it just some new age thing?
Got 1 225. Attempted 3 in last 2 min.
