Hail to the Dinosaurs!
Yesterday we talked about Bradley J. Steiner's
list of "the Essential exercises."
It was a pretty good list, but there are plenty of other
good exercises. So I'll go over some other possible
movements in this post and in other posts during the week.
Today, let's cover forearm and grip exercises.
Forearms and grip
1. Thick bar deadlifts (overhand deadlifts) and timed holds
with the thick bar (okay, that's really two exercises -- but
they're relaly good ones)
2. Thick bar pull-ups
3. The one-arm deadlift (regular bar or thick bar)
4. The Farmer's Walk
5. Hand-grippers (Captains of Crush, etc.)
6. Rope climbing
7. Hammer curls (esp w/ thick handled dumbbells)
8. The vertical bar lift
9. Lever bar lifting
10. Pinch grip lifting
11. Finger-tip pushups (with or without extra weight)
12. Two finger deadlifts
Now, don't run out and try to do all of these exercises
at one time. The best thing to do is to pick two or three
different exercises and train ONE of them at the end of each
workout. Rotate the exercises from workout to workout.
For example, let's say you train 3x per week on M/W/F.
For your grip work, do this:
M - Thick bar deadlifts
W - Pinch grip lifting
F - The vertical bar lift
After 6 to 8 weeks, pick three new movements and train them for
awhile. Over time, you'll get plenty of variety, without ever
overdoing things.
And who knows -- after a few years of serious, Dino-style grip
work, you may be able to make it into the Gorilla Grip Hall of
Fame.
As always, thanks for reading and have a great day. If you train
today, make it a good one.
Yours in strength,
Brooks Kubik
P.S. For more tips on grip training, grab a copy of Dinosaur
Training: Lost Secrets of Strength and Development:
http://www.brookskubik.com/dinosaur_training.html
P.S. 2 I also cover some great grip training exercises in Strength,
Muscle and Power:
http://www.brookskubik.com/strength_muscle_power.html
