This past Thursday, Luke and I used Thick Bar Handles for just about everything on our Back Day, please we went pretty darn heavy, as well.
Here’s how the workout went:
Rolling Thunder Pull-ups with Weight Added – 3 sets of 3
Luke (203lbs) went with a 24-kg kettlebell added
Jedd (255lbs) went with 90lbs in plates added
I had to re-grip for all my 3rd reps. We also threw in some holds at the top of some of the reps.
Narrow Handle Thick Grip Pull-downs
We worked up to 305lbs and did 6 to 10 reps per set. These were extremely heavy, and resulted in some partial reps, as well as holds. We focused on controlling the weight, not throwing it.
Thick Handled Loadable Dumbbell Rows
I used a plate loadable handle with a 2.5″ grip. I started with 165lbs, then dropped it down to 150lbs.
Luke used the 120lb shot loadable dumbbell. Aimed for 5 reps per hand. We did 3 work sets.
Banded Straight Arm Lat Pulls
These might have a different name, but I’m drawing a blank. They hit your lats, teres major, posterior deltoids, rhomboids, and your glutes & hamstrings as well. They’re VICIOUS. 4 sets. 2 with black bands, 2 with purple bands.
All the best in your training.
Want to Explore Thick Bar Training?
Check Out the Inch Dumbbell DVD
I’ve got a sale going on right now, on my DVD, “How to Lift the Inch Dumbbell.”
Grab it today and you’ll save yourself $20, and you’ll be instantly closer to lifting what was once considered “the unliftable dumbbell.
The Thomas Inch Replica Dumbbell, at 172lbs, with a nearly 2.5-inch handle, is a massive construction of cast iron that has tormented grip enthusiasts for too long.
This DVD gives you the weapons you need to do battle with the Inch.
From technique and grip application know-how, to training drills and programming expertise, the next time you face the Inch Dumbbell, you can rest assured that you will be ready.
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All the best in your training,
How to Lift the Inch comes in Both Hard-Copy and Digital Format
Don’t want to wait for shipping?
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Grip Training with Kettlebells
Juggling a 20kg Kettlebell
While Pinching the
50lb Blob Block Weight
For many kettlebell lifters I’ve talked to, Grip Strength can be a concern.
I’m sure everyone’s familiar with grippers and the occasional thick bar work for grip strength, but have you tried Block Weight Training for a well-rounded Grip?
Block Weight Training is much more effective than something like Grippers for developing full-hand strength. Block Weights tax the thumbs especially, but they also work the fingers, wrists, and forearms well too.
Block Weight Training is often done with heads of dumbbells which have either been cut or broken off the handle, but you can actually accomplish the same open-handed strength by using your own Kettlebells.
Here’s one simple example, a Kettlebell Pinch Deadlift.
Block Weight Grip Training with Kettlebells – 16kg
Block Weight Grip Training with Kettlebells – 20kg
I just hit a single here for an on-line feat list, but you can hit these for multiple reps or even holds if you’d like.
These are great for making your entire hand strong, plus they get your wrists and forearms as well.
I hope you like them.
Take Your Grip Strength to the Next Level with the Block Weight Training DVD
Tags: grip training with kettlebells, kettlebells for grip, kettlebells to build grip strength, stronger hands with kettlebells
Posted in blob lifting training workouts, block weights blob, grip hand forearm training for sports, grip strength, hand strength, kettlebell training | No Comments »
I recently got a call from Dennis Rogers, inviting me to perform at the annual banquet/gala of the AOBS.
From their site: “The Association of Oldetime Barbell and Strongmen (AOBS) is the arm of WLO that focuses on education regarding Iron Game history and drug free sport, while the parent (WLO) concentrates on the development of the sport of weightlifting and amateur athletes, especially for national and international competition. The organization produces an quarterly newsletter and hosts an annual gala the educates, entertains and provides an opportunity to visit with legends of the Iron Game and old time friends.”
The WLO, or Weightlifting Org., Inc., is “… a 501 (c) (3) not-for-profit corporation. It was created to educate the public and public institutions regarding the nature, benefits and history of weightlifting and related activities; the hazards of drug use and benefits of drug free sport; and to develop amateur athletes for national and international weightlifting competition.”
You can learn more about WLO and AOBS here.
I am totally honored to be invited to perform this year. In the past, true legends of strength and strongmanism have performed at the AOBS dinner, including names like Slim “The Hammer Man” Farman, Dennis Rogers, Stanless Steel, “The Human Vise” Pat Povilaitis, and Steve Weiner, just to name a few.
I feel particularly privileged to be chosen to perform this year because I’ll be doing something a little different, in my presentation.
I’ll be performing feats of grip strength, with popular grip challenge items, like the Inch Dumbbell and 50-lb Blob.
50lb Blob (right-hand) Inch Dumbbell (left-hand)
Since finding out about this incredible opportunity, I’ve totally re-examined my training, and have taken some emphasis away from my Grip Sport competition preparation (the King Kong of Grip is taking place on October 24th), and more toward refining some of my specialty feats with the Blob and Inch Dumbbell.
As a result of keying in on the Blob and Inch Dumbbell, my performance has truly skyrocketed, and I’m breaking through barriers that have been in my way for several years.
Here’s a couple examples…
Blob Deadlift for Reps
In 2009, out of nowhere, I decided to go for 40 repetitions in the Blob Deadlift. I don’t remember why anymore, to be honest. Well, I ended up miss-counting and only got 39, but that’s not important.
What’s important is it took my 6 minutes. Here’s the video from 2009:
50lb Blob for 39 Reps (2009)
I had stumbled upon this video after not watching it for quite some time, and when I watched it and saw that it took me 6+ minutes to get to 40 reps, I honestly couldn’t believe it. I remember thinking back then that this was pretty much unbeatable.
What a fool I was. There have been times in my life where I have gotten complacent, and this, obviously, was one of them. As I watched myself struggle to get to 39 reps, like a man with concrete boots trudging uphill through a quagmire, I knew that I could beat this.
So, the next workout, I dragged the Blob back out and went for 40 reps again, as fast as I could. Here’s the video:
50lb Blob for 40 Reps
It’s like my Dad always said to me as a kid. “You can never rest on your laurels.” In other words, you can never feel that what you’ve done is enough. You’re always capable of more. You need to know that you can surpass what you’ve done in the past with the right training.
Inch Dumbbell Rows
Another feat I just recently FINALLY was able to reach, involves Inch Dumbbell Rows.
I have been able to perform a Side Dumbbell Row with the Inch Dumbbell since the mid-2000’s. I think I got my first one in 2007.
Here’s another case, where I was letting my mind get the best on me.
For nearly 8 years, I’ve been stuck at 1 Rep. In fact, I remember a few times thinking that I’d NEVER be able to get 2 reps, meaning 2 consecutive reps, without dropping and/or re-gripping the Inch Dumbbell.
Inch Dumbbell Rows (2011)
Again, what a fool I can be sometimes! Why would I ever think that something is impossible? Talk about mentally painting myself into a corner. Unbelievable.
Finally, for the first time I was able to perform 2 consecutive reps in the Inch Dumbbell Row. Here’s the video:
Inch Dumbbell Rows
I’m still not totally pleased with these, as there’s quite a tilt going on, but I’ll continue to work on them.
Here’s the thing guys, take a lesson from my mistakes, and get your head right with your training.
The mental side of training is HUGE. If you’re head isn’t right, it will keep you from attaining your goals.
And you can’t rest once you hit a certain mark. You can’t get complacent. You can’t hit a goal and just get comfortable. Keep pushing hard and keep growing.
Get your mindset locked in, starting today.
And if you need help with that, stay tuned for a message from me next week called Mental Muscle.
All the best in your training.
P.S. Wish me luck at the AOBS on 10/17/15!
Training to Lift the Inch? Get This:
Training to Lift the Blob? Get This:
The Effects of Age on Grip Strength
By: Chris Rice
- Preface by Jedd Johnson: Is it true you lose strength as you grow older? Are you able to retain any of that strength, or is it all just a lost cause? And if strength diminishes, in general, over the years, are there any forms of strength that we can hope to hold onto? These are questions that are being more and more common all the time…
- Chris Rice, while one of the oldest Grip Sport competitors, is also an experience strength athlete – PERIOD, having participated in Powerlifting, Olympic Weightlifting, Strongman, and Kettlebell Sport, to name just a few of his endeavors over the years – and that’s just since I met him in 2003. He’s also an avid climber, going on several climbing expeditions every year.
- Chris is also a good writer, able to turn his thoughts into the written word with a distinct clarity, not always seen amongst all those in the iron game. It’s my pleasure to feature another piece from Chris. This time he answers the question, What effects does age have on grip strength? Take it away, Climber! -Jedd-
The Effects of Age on Grip Strength
Chris Rice, Grip Nationals 2010
4″ Wrist Roller
I’ve thought about writing this for a while now as I’m in a sort of unique position as I think I’m the oldest active Grip Sport competitor I know of at age 67. The decline in overall body strength with age seems fairly well accepted but the question of age on one’s hand and forearm strength seems much less clear. My overall body strength has certainly declined over the years in spite of my best efforts. I’m sorry about the fact I have to post numbers and this may come across as a bragging session but I don’t know how to talk about my progress since starting into the actual “sport” of grip without putting it into some kind of context that shows my gains were not what could be called “beginners gains”.
Some discussion of age related “peak” abilities should also be discussed. Our bodies seem to develop and then lose certain qualities in a certain order. Quickness and explosiveness seem to be a young man’s game – peaking in the early to mid-20s perhaps. Speed holds on a little longer but strength doesn’t seem to peak until later – perhaps mid to late 30s with a huge amount of variation on both sides of that number. But generally speaking by one’s middle 40s, some decline has started in overall body strength and all other physical attributes. This assumes of course that you have trained and continued to train and compete during the entire time period.
There are basically two kinds of “old” lifters – those who have trained hard consistently over their lifetime and those who started a good bit later in life. There are some considerable differences between the two. I started general weight training in 1959 so I have years of consistent training behind me. Starting training at a more advanced age is going to be considerable different in results – the so called “beginners gains” will occur at any age. It is never too late to start and expect significant increases in hand strength.
Another thing I have noticed is what might be called the accumulated loss of “resilience” – defined by Webster as “the ability to become strong, healthy, or successful again after something bad happens” or “the ability of something to return to its original shape after it has been pulled, stretched, pressed, bent, etc.” Years of life’s accumulated tweaks and injuries can make or break one’s abilities – and the longer one lives the more they add up. Please read this paragraph again as I think it’s hugely important. The importance of avoiding injury in training cannot be overstated. I have a large assortment of old injuries that I have to deal with that do affect my training and require constant therapy work.
I started the actual “sport” of Grip in 2003 when I found the GripBoard. At that time I had already owned the COC # 1 – 2 – and 3 for several years – I had bought them to try and help my climbing grip strength. I was able to close both the #1 and #2 right out of the package but not the #3 – I believe that if the COC 2.5 had existed then I could have closed it at that time as well.
I trained with them but they were no help for my climbing so I pretty much forgot about them until I found the GripBoard. By the time I found the GripBoard I had been climbing for around 20 years (and lifting consistently since 1959) and had done quite a bit of training towards that end. Lots of wrist curls – reverse wrist curls – very heavy finger curls – and hangboard routines plus years of hanging by my fingers on rock faces around the world. I had also been doing construction ever since I was a kid as a second job. I brought years of hard work and training with my hands with me when I discovered Grip as a sport – my base strength was already fairly well developed. So basically I was 55 years old with a long background of more general grip training when I first started any specific training for the events and feats of strength involved in the “sport of Grip”.
To answer the question of what happens to grip strength as one ages I think it is important to not only be aware of the strength levels that I brought with me from my “life” but to look at the progress I was able to make (or not make) in the different lifts and feats of strength through training in what might be called my “senior citizen” years. During this time period my bodyweight probably fluctuated by maybe 10# up and down – so an increase in body size was not a factor in any increases in strength. My hand size is 7 5/8” and has not changed – my hands may have gotten a little thicker but that’s only a guess. I don’t see the point in listing all the lifts I have done but some discussion of the basics and my progress might be of value.
Grippers – Grippers have a huge skill component considering the “set” used. My early attempts used no set – I placed it in my hand and squeezed – I had no concept of a “set”. My later closes were done with a so called parallel set or similar so a real comparison of actual “strength” is difficult. Age 55 no set – I closed a COC #2 at 104# gripper but I feel I could have done more if it had been available to me. Best competition close was a 20 mm block set of 156# around age 60 to 62. Best Credit Card close was a 146# COC #3 (not in competition). Best no set close ever is 142# on a narrow spread gripper. My best competition close choked to parallel was 192.8# and a COC #4 of 195# in training. So gripper strength improved both due to skill of setting and also I feel the muscles became a good bit stronger. I probably need to mention that I dislike grippers and almost never trained them. I personally feel the choked closes show “strength” levels better than closes done with any of the various “sets” used that seem to involve a high level of “skill”.
Block Weights DL and Clean – L&R handed – The “test” for block weight is the “Blob” or half of a 100# York dumbbell – which will weigh around 50# obviously. At age 55 I lifted an “easy” Blob the first time I actually saw one (I had been training with other types of block weights for a short time previously). Later on I lifted it both left and right handed and cleaned it left and right hand. Even later I was able to lift a “Fatman Blob” right handed to full DL. I feel hand size and the way my thumb sits was (is) somewhat of a limitation for blocks but mostly I just never got strong enough to do more. I did make substantial progress with plate pinching though as hand size and spread didn’t seem as limiting. I went from 2 -25s and 2 -35s right hand in the beginning to 2 -45s, 5 – 10s, and 3-25s both R & L hand within the last couple years.
Axle DO DL – Fat bar was something that I did not bring good natural strength to in my mind. I don’t remember my early numbers but I’ll guess maybe 320#? I have done 356# several times in competition and 363# as an extra attempt once (not official). Best training lifts were around 375 to 380#. These lifts were done with a max regular bar DL of around 400# which I think limited me somewhat – making the lift take a longer time to complete. I could at one time lift and hold for several seconds 420# in a short range rack pull. Progress was difficult in this lift for me and took a lot of work.
David Horne Euro Pinch – Probably the lift I seem to have had the best natural inclination for. It is also the lift I spent the most time figuring out how to do better on. I like to think I have increased this lift with a combination of strength increases and learning to take advantage of my personal strengths and weaknesses better and better. Going from memory only I think I did 180 something my first comp with the device and pretty quickly went to 195 – 200#. From there I made the decision to “become good” on this lift. I was one of the early guys to do bodyweight on it and spent a good bit of time tweaking my technique. Even with the age increase I have steadily been able to get small increases in this one to 235.78# for the current #17 position on NAGS.
DO Bending – When bending really got started I tried it and simply sucked – I struggled to bend pretty much anything. Then Frankyboy from Germany came to visit me and showed me some technique – in a matter of an hour or so I went from doing an IM Blue nail to just failing to finish a Grade 8 Bolt. Skill and position are absolute keys. Over time I increased to IM Red Nails and a best ever of a 5/16” x 6” Cut Red Nail or FBBC bar. But I was tearing my shoulders to pieces and quickly decided the risk was too great for me.
Reverse Bending – This came fairly naturally for me. With some training and technique work I was able to go from a beginning best of ¼’ x 6” Grade 5 Bolts to doing Red Nails reverse and a best competition bend of a 6” piece of Drill Rod in competition (I don’t remember the poundage rating but it had been rated by Eric Milfield (the number 505# comes to mind but may be off). I think I had fairly good wrist strength from all the life work I had done and mostly needed better positions and technique.
Sledge Hammer Choke – relatively speaking a newer competition lift – I seemed to do well quickly on it with no training before that first contest. I did better in the second competition on it but I never trained it “directly” but did a lot of work with the “Wrist Thingy” in training that I feel had a very positive impact. I’ve also spent a considerable amount of time working with sledge hammers and axes.
The take-away, I guess, is that from the age of 55 to a current age of 66 – and with a long history of previous training – I increased every grip related lift or test number by either a small or fairly large margin. In some cases, I think much of those results were due to technique but I feel my “strength” actually got better as well in all areas.
Currently I am not training grip towards competition but am climbing quite a bit – but I do intend to do a few more contests over the next few years – it is my hope to compete at age 70 and set Masters age group records in that class.
At that point I will consider retirement.
Time will tell.
At least in this experiment of one – grip strength has not seemingly suffered the same decline as the rest of my body strength.
Check out this other article from Chris Rice: Grip Training for Beginner Climbers
Tags: effects of age on grip strength, effects of age on hand strength, grip strength after 50, grip strength after 60, hand strength after 50
Posted in grip hand forearm training for sports, grip strength, hand strength | No Comments »
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