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Anonymous
Does anyone have a rapidshare of 'Mastery of Hand Strength'?
>> Anonymous
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do want
>> Anonymous
My right hand is getting stronger now as I type this with my left.
>> Anonymous
bumpity bump
>> Anonymous
Sounds good - /rs/ that shit.
>> Anonymous
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I'm probably the only person I know who does these.
>> Anonymous
FOREARM STRENGTH IS DIFFERENT TO HAND STRENGTH
>> Anonymous
Get captains of crush grippers. Get 1, 1.5 and 2.
>> Anonymous
>>323238
Do it with a plate
>> Anonymous
>>323260
I can close the #2 so I'm looking at expanding my grip training..
>> Anonymous
Get a tennisball. Work one finger into it at a time.
>> Anonymous
>>323238

A much better exercise is to get a stick about 6 inches in diameter, cut a hole in the center and tie a thick rope through it. Tie the other end of the rope to a weight (5-15 pounds depending on how strong you already are).

Stand on something high and thing lower wind the rope up the stick using only your forearms. Bonus points for keeping your arms extended in front of you. Then slowly lower it back down.

I promise you that you'll annihilate your forearms.
>> Anonymous
wack off more
>> Anonymous
>>323824
this
>> Anonymous
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>>323824

That was an exercise we used in wrestling to improve grip strength.

Perhaps one of the more grueling exercises we did due to the fact that forearms just don't get that sort of work-out compared to most other muscle groups.

Just make sure you don't have to do anything with your forearms for about two hours afterwards. They will be SAPPED.
>> Anonymous
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finger curls as described by Mark /Fucking/ Twight in his book "Extreme Alpinism"

Grip Strength -
Although nothing works like climbing, doing wrist curls and reverse wrist curls and using a wrist roller will help. The best exercise for improving grip strength is the standing finger curl with an Olympic bar. The vertical motion mimics the angle that fingers assume in climbing, and the wrist is not propped up on a bench, which prevents hyperextension and injury. Let the bar hang from the fingertips of an almost open hand. Then close the hand in a fist around the bar, thus raising it. Repeat.

picture is Mark /Fucking/ Twight "posing down" in Bolivia. "Power is not a bad thing to have in excess." Photo: (copyright) Scott Backes
>> Anonymous
from gripboard.com:
Exercises
1. Two Hands Pinch Lift for holds, also use work gloves to protect your skin.
2. Finger curls with an Olympic Bar, overhand grip. Hold it on the last set when you can't do anymore finger curls.
3. Two Hand Wrist Curl. Normal, with a comfortable range of motion. Do not let the bar go into your fingertips like some bodybuilders do, also do them with your thumb under the bar as you are training your wrists and don't want to fight against the thumb digit on top of the bar.
4. Two Hands Reverse Wrist Curl.

Do the Pinch holds for 10-15 secs, and the other exercises for 15-20 reps.

1. How often?
I would do them 3 times a week if you can, but twice a week if struggling with this.

2. How many sets of each?
I would say 3 sets per exercise, which you should easily do quickly. If this is a struggle then go down to 2 sets.

3. What about crushing?
The 'crushing' exercise is Finger curls with an Olympic Bar, overhand grip. This is an easy exercise to learn for the beginner and doesn't have the techniques of setting, etc. Grippers can be brought in later when they want to excel at this implement.

4. Why the gloves with pinching?
You can easily tear the skin in between the index finger and thumb, which would put you out of action, especially since you will be pinching 3 times a week. This initial program for the beginners is all about strengthening, and the gloves will make it a tougher exercise, but safer for the skin.

5. Should you do all these exercises on one day?
Yes. In the order I stated.
>> Anonymous
As Mark Rippetoe once said, "Gloves have no place in a serious training program...And if you insist on using them, make sure they match your purse."

how will you ever get tough skin with gloves? i've ripped my hands open plenty of times on climbing holds and climbing simulator boards and barbell lifting.. i just suck it up and chalk up