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December 21, 2006
G R I P
HOOK GRIP
Grip can be the weakest link in your muscular chain. Here is an explanation of your options when lifting heavy (or light):
Hook Grip- For clean and jerk/snatch- The thumbs wrap around the barbell first and then the fingers wrap over the top of the thumb. This means that the thumb is applying pressure to the barbell and the fingers are also applying pressure to the thumb and barbell. Athletes who use this grip can lift heavier than athletes who use the closed grip. Begin using this now for long term development of grip strength!
Initially this is not the most comfortable grip, but over time the discomfort will pass and your body will adapt to the effects of the grip. You'll be amazed at how solid your "pull" off the floor will be when using this grip mode.
more on hook grip:http://tomgorman.moonfruit.com/hookgrip/4511451994
Alternated/Mixed Grip- For deadlift. One palm faces towards the body and the other faces away. Generally, this is stronger than a closed grip and is similar to a hook grip in terms of the amount of load that can be lifted before grip failure.
CrossFit London's Grip Training:
http://www.crossfitlondon.com/articles/1770
Diesel Crew and Grip Strength Expert Jim Smith's website:
http://www.dieselcrew.com/
Posted by Nicole Okumu at December 21, 2006 2:18 PM
Comments
my best friend from home (PA) is a crazy huge powerlifter (6'-5", 315#) who does the scottish highland games, and he is obsessed with grip strength. he sent me this a while ago. it gets you pumped! check out the guys at 2:15 and 2:35. also, who's up for squatting each other?
http://www.youtube.com/watch?v=St6jTNYJEmY
also, these are crazy.
http://www6.mailordercentral.com/ironmind/products.asp?dept=8
Posted by: Jonathan at December 21, 2006 6:56 PM
ok, this is just silly. found this on the diesel crew website.
attn: Shira, check out the guy at 1:56
http://www.youtube.com/watch?v=Y-73eJkeOmI&eurl=
Posted by: Jonathan at December 21, 2006 7:05 PM
Yeah, Jonathan, the Diesel Crew guys are money. Max and I were just checking out some of their videos yesterday.
But that second Youtube video is sick! Unreal upper-body strength. Gotta love the gymnastics skills. That stuff is insanely hard.
And since we're in the sharing mood, here's another video from Ross Enamait. All the stuff is good, as usual, but it's actually the very first 3-move complex that I really like. In fact, I'll be rolling this out as a warm-up exercise over the next few days (and using it myself):
DB shoulder press followed by DB push press followed by DB snatch.
The DB doesn't touch the ground until all three moves are complete.
http://www.rosstraining.com/articles/budget.html
Posted by: Mike Minium at December 21, 2006 8:02 PM
Mike, that looks awesome. I'm going to try it with my kettlebell right now. We have to push some cars around one of these days. Maybe a workout in the park(inglot).
Posted by: Jonathan at December 21, 2006 8:41 PM
Max, did you put this up after my workout?
"Less Riverdance, More tough-guy boxer"
Mud Run everyone - it doesn't have to be fun to be fun!!
Posted by: Ann Kelly at December 22, 2006 9:00 AM
Fight Gone Bad (Leo, you missed the fun.)
A tenuous 223 as Rx'd.
Plus some odd squealing noises during the last set, fortunately not recorded.
Posted by: Tim at December 22, 2006 10:27 AM
Nope Ann, it was already there, via Nicole.
Posted by: Max Lewin at December 22, 2006 11:19 AM
Hey check out this Wiki entry on the Mixed Grip Bench Press!
http://en.wikipedia.org/wiki/Mixed_grip_bench_press
Posted by: Max Lewin at December 22, 2006 11:39 AM
http://cgi.ebay.com/ebaymotors/Cadillac-Hearse-Ambulance-1969-Superior-Crown-Royale-Limo-Style-Cadillac-Hearse_W0QQcmdZViewItemQQcategoryZ6152QQihZ008QQitemZ180065877354QQrdZ1
Yeah, it's a hectic URL, but it could be the CFO X-country death mobile.
Posted by: Chad Lott at December 22, 2006 12:43 PM
Oh boy, Max, Nicole's really gonna love that Wiki entry....
Posted by: Mike Minium at December 22, 2006 1:59 PM
Sweet hearse, Chad.
Ever heard of tinyurl.com?
Posted by: Mike Minium at December 22, 2006 2:01 PM
For those of you keeping track of FGB scores at home, Leo and Peter both scored 279 on FGB this morning.
They supplanted Max and Charles, respectively, for #2 and #3 on the CFO board.
Posted by: Mike Minium at December 22, 2006 2:02 PM
Leo and Peter are both beasts. Congrats!
Posted by: tim at December 22, 2006 2:30 PM
I'm going to try the mixed-grip bench press this weekend. Hitting the ceiling with the bar has always been a problem of mine.
Posted by: Tim at December 22, 2006 2:47 PM
Nice work on FGB, hopefully we will see a bunch of 300s soon!
Posted by: Max Lewin at December 22, 2006 4:02 PM
Yeah, Tim, but Leo and Peter have nothing on you in the squealing-like-a-girl-while-push-pressing department.
Posted by: Mike Minium at December 22, 2006 4:18 PM
hardy har har, Max...very cute and clever, even has Dr. O doing some belly chuckles...until next time...
Posted by: Nicole Okumu at December 22, 2006 5:18 PM
so if it's acceptable for me to "squeal" (because i am a woman), what is the acceptable noise for a boy to make during a push press?
are grunts allowed or is that gender-specific too?
Posted by: Ann Kelly at December 22, 2006 6:01 PM
Oops, my bad.
I meant to say that Tim was squealing like Ann Kelly.
[ducking, preparing for the hurling of KBs toward my head...]
Posted by: Mike Minium at December 22, 2006 6:53 PM
Ann, there's no shame in squealing, really, especially considering how hard you work. (Take that, Minium.)
Next time, I'll bellow like a freakin' superheavyweight.
Posted by: Tim at December 23, 2006 11:46 AM