The Simplest Form of Block Weight Training
With all of this talk recently about Block Weight Training, such as Blobs, Fatman Blobs, Fatman Clones, and the Iron Grip Monster, it can be pretty easy to think that you either have to spend an exorbitant amount of money in order to develop Grip Strength through block weight training, or you have to completely ruin one of your perfectly good dumbbells by cutting one of the heads off.
However, this is just not true. In reality you can get a similar open hand training response by training with the regular dumbbells you already have. This opens up a completely new chapter of Block Weight Training that I like to call Inverted Dumbbell Training.
Inverted Dumbbell Training
Inverted Dumbbell Training is simply lifting a dumbbell by standing it up on one end and then gripping it by the end in the air. This type of Block Weight Training allows you to use the dumbbells you already have without any cutting or other time-swallowing tasks.
How to Perform an Inverted Dumbbell Lift
The video below will show you exactly how to perform an Inverted Dumbbell Lift:
Key Points About Inverted Dummbell Lifting
- Dumbbells come in many shapes and sizes, and the paint job will also vary. Paint condition can be a huge factor in lifting a dumbbell.
- An attempt should be made NOT to put the fingers or thumbs into the numbering or lettering of the dumbbell in order to maximize the challenge, however, using the print on the dumbbell as a training means is fine as long as it does not become a crutch.
- Be careful with very wide dumbbells. Wide open hand positions can injure the thumb’s soft tissues, which can be very hard to bounce back from. It is best to thoroughly warm up the thumb in order to keep it safe.
- Watch out for your toes. Any block weight, and especially an inverted dumbbell can come slipping out of your hand quickly. Don’t break a toe.
Biggest Inverted Dumbbell Lifts
Inverted Dumbbell Lifting is not really an event in Grip Sport by itself, however, they have shown up in a Medley here and there. To my knowledge, a 55-lb Dumbbell is the largest I have seen lifted in this manner. That is what I lifted in the video above, but I am not yet able to dominate it very time I try. I know I have also seen Andrew Durniat do this on a different dumbbell, and I think Brent Barbe got it as well.
Application into Your Training
Because of my goals of complete Block Weight Domination, I tend to try to go as heavy as possible 90% of the time when I do this lift. Using this movement in an athletic program or a general hand strength improvement program is not necessary though.
It can be just as effective at building beneficial grip strength by performing lifts with a lighter dumbbell and then adding weight, such as a chain wrapped around it or attached with a magnet, and then performing reps, or doing hand to hand transfers, hulas, or figure 8’s.
As awesome as Block Weights are, and as much as I love them, that does not mean the only way to get those benefits is with Single Dumbbell Heads. Inverted Dumbbells will get you these results very well, too.
Any questions, leave a comment below.
All the best in your training.
Looking for other ways to train for thumb strength specifically? I love Grip4orce Handles and use them frequently in my training. Check them out through the banner below.
Articles You Might Also Like:
- Grip Strength Training – Block Weight Lifting
- Block Weight Training – Taking It to the Next Level
- Cool “New” Griplement – The Chunk
- Big Trap Training: Heavy Shrugs WITHOUT the Back Strain
- How to Build Hand Strength: Blob Lifting
This entry was posted on Tuesday, November 29th, 2011 at 2:47 pm and is filed under grip hand forearm training for sports, Grip Sport, grip strength, grip strength blob, how to improve grip strength, strength training to improve athletic performance. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
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