You’ve heard the expression, “They don’t make ‘em like that anymore.”

York Dumbbells, with their pull-shaped heads, resemble that remark very well, but many do not realize that it also describes some of their styles of lifting plates as well.

Multiple times over the last few weeks I have been contacted regarding the thickness of York Barbell plates. York plates are a popular style of plate, especially the older vintage designs.

Some of those who have contacted me live overseas and have not had the opportunity to purchase or train with York plates, so they wanted to know the thickness of pairs of the plates in order to be able to craft pinching blocks of the proper thickness in order to train for lifting them.

So, I went down to the gym this weekend and captured on film the size of a pair of 25′s and a pair of 45′s for those interested in this kind of information.

In this video you will see the measurements of the York Barbell 25- and 45-lb plates I have in my gym.

While I am at it, I thought I’d make mention of a couple of other traits about York barbell plates, especially how they relate to Grip Training.

York 25 Pound Plates

I have 4 York 25-lb plates. Of them, 3 have very heavy machining marks on the flat sides, while 1 is almost devoid of machining. Of all of the 25-lb plates that I own, the Yorks are by far the thinnest. I did not get the thickness of some of the other styles of 25′s I have, but there is a substantial difference. This difference in size and the texture of the machining on the plates combine to make a tremendous difference in difficulty between them when trying to pinch lift them.

For instance, a common for of Grip Training is Plate Pinching. This involves positioning 2 or more plates together so that their smooth sides point out. You then place your thumb on one side and the fingers on the other in a pinching grip and try to deadlift them.

You can perform Plate Pinching with pretty much any combination of plates. From pairs of plates like 2-10′s, 2-25′s, 2-35′s, and up to 2-45′s. If you can pinch two 45′s, be proud. Be damn proud.

Of course, you can also try other plate combinations, such as 3-25′s. This is a pretty elite Pinch Feat. However, with York 25′s, at least with the 25′s that I have, the texture on the plates is so prominent, I would estimate it reduces the impressiveness of the feat by at least 15% to 20%. The machining, plus the rust from use over time just gives you a better grip on the plates, not to mention how narrow they are. If you are close to pinching 3-25′s on wider and slicker plates, I bet you could probably pinch grip a set of 3-25′s from York, especially if they look like mine.

York 45 Pound Plates

As I said above, you should be proud of your pinching power if you can pinch two 45-lb plates with one hand. This is a hell of a feat of Pinching Strength. There are two main reasons why pinching 2-45′s from York Barbell is so awesome.

First off, York 45′s are much wider than two 45-pound plates from other companies’. I have combinations of 45′s where 3 of them are roughly the same size as two of the York 45-pounders. Width in pinching can make a pretty substantial difference because it requires the thumb to do a lot more work. Often, Gripsters have a sort of “sweet spot” that they they like for pinching. Narrower than that sweet spot is usually ok, because they can deal with it and their numbers don’t suffer too much, but get out wider and the numbers can really plummet, especially in one-hand lifts.

The other factor that makes two York 45′s so hard to pinch is the rounded edges of the rims of the plates. Because these points are not squared off, when you try to pinch them together, they automatically want to slide if the plates are tilted even just a few degrees. Once they start sliding, it is over and by tilting plates slightly you can engage more wrist and fingers in the lift and take some pressure off the thumbs. This is not an option when using two York 45′s.

So, as you can see, York barbell plates are a different style of plate altogether, presenting additional challenges in some ways while being easier in other ways, but regardless of the advantages/disadvantages they are still a prized possession for many people, myself included.

Got more questions? I’ll shoot a video or answer it in my newsletter. Make sure to sign up for updates today.

All the best in your training,

Jedd

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I have been continuing to work toward improving my Double Inch Deadlift with plans to progress to the Double Inch Farmer’s Walk.

Last week I was able to pull a solid deadlift and even got a good pause at the top before the bells overtook my thumb and ripped the Inch out of my hands…

I recorded some of the tools and methods I have been using to bring my thick bar strength up when I wrote about the double inch dumbbell deadlift last week.

The methods I covered in that post involved solely use of the Inch Dumbbell itself, however that is not all that I have been doing on a regular basis. I have also been using two pieces of training equipment, which I am sure you have heard about – Fat Gripz and Grip 4orce Handles, quite frequently.

Until now, of the two tools listed above, Fat Gripz has probably gotten much more notoriety, but I think that the Grip 4orce handles are going to get more attention very soon.

First off, I want to say right off the bat that I like both of these handles. They both go on and off dumbbells or barbells so quickly that they add next to no time to your workout. You can literally put them on and perform a set of one lift and then pull them off and put them on something else for a superset / giant set

However, I feel the Grip 4orce handles are equally impressive, but in a different way. I see them particularly powerful tools for building thumb strength.

So I probably just lost you right? You’re probably thinking, “How can a thick bar trainer help with thumb strength?”

Well, here is why Grip 4orce builds thumb strength…

When you put the Grip 4orce handles onto dumbbells and curl them, in order to keep them on the handles, you have to squeeze not only your fingers tightly, but also the thumbs must fire throughout the range of motion and continue to adjust pressure in order to keep the G4‘s secured on the dumbbell handle.

What People Don’t Realize about Thick Bar Training

What many people do not realize about thick bar work is it actually requires a substantial amount of thumb activity, especially if you do not flex the wrist while you perform the thick-bar lift.

In other words, when you lift a thick bar, such as an axle, in a double overhand grip, if you keep your wrist in extension, you will have to apply pinching strength onto the bar in order to lift it. If you flex your wrist more, then you shift the emphasis more to the wrist and forearm flexors, and also more on the fingers and less toward the thumbs.

The same is true for lifting the inch dumbbell. If you goose-neck your wrist (if I do this, I get a terrible pain in my wrist and have for years) the thumb does not come into play.

However, if you have your wrist in extension when you lift the inch dumbbell, then you essentially have to “Pinch the Inch” in order to lift it.

Pinching the Inch

This is how I have done it for years – I Pinch the Inch Dumbbell in order to lift it because if I flex my wrist to take emphasis away from my thumb it hurts immensely, almost like an electrical shock through my wrist.

This is also why it is even tougher for me to lift the Inch Dumbbells with them sitting outside my feet as compared to straddling them. When they lie outside my feet, my wrist goes even more into extension, requiring even more effort from and emphasis on my thumbs.

Back to the Grip 4orce handles. I first got a set when I wrote the owner, Jim Hartman, about sponsoring the 2011 National Grip Sport Championship. He sent me a pair to review and a few sets for the prize package at Nationals.

The first thing I did with the Grip4orce handles was to put them onto the dumbbells for my next workout that involved curls, and I noticed how much they work the thumbs right away. The next day, my thumb pads were very sore, much more so than any Two Hand Pinch or Block Weight workout I had recently. In fact, I would compare the feeling to a Volume Workout of Dynamic Pinch, using a Pony Clamp or TTK.

I feel the reason that Grip4orce training feels so much like dynamic pinch is because when you use them on curls, your thumb is acting dynamically the entire time, adjusting the force it is creating throughout the strength curve of the curling range of motion.

I have been using Grip4orce handles on every set of curls I have done since June, and I absolutely love them. They hit my thumbs, they work the fingers, and my forearms feel completely wasted after 3 to 5 sets of curls because they too have to work harder in order to keep the handles secure throughout the curling motion.

I continue to use Grip 4orce handles on every set of curls I do, and my Inch Dumbbell lifting continues to go up. I have even seen improvement in my gripper work, nearly credit-card closing a #3 for the first time ever this week.

I strongly suggest you add these to your equipment collection today. If you currently do curls in your training, this will make them even more worthwhile, and if you are not currently doing curls, then this just might give you a reason to put them back into your routine. They certainly have done that for me.

Get your Grip4orce handles here => Buy Grip4orce Handles

All the best in your training.

Jedd

Hello DIESELS!

If you go to a website and it talks about Grip Training and how there are only three forms of Grip, you might want to go somewhere else for your information. The Wrist is extremely important in developing a truly strong grip, especially when you consider that Grip is everything from the elbow down to the fingertips.

With that in mind, this week’s challenge is the 25-lb / 10-kg Plate Curl for Reps.

The Plate Curl should a staple in the routine of any Grip Competitor, Strongman Competitor, and really any athlete who has to have strong, injury-free wrist and fingers in order to excel. Below are some of the reasons why plate curls are so important for athletes.

Benefits of the Plate Curl

• Wrist Strength – If you are used to hitting endless repetitions in the Wrist Curl, then this movement will be a welcome change for you. It trains the flexors to fire and maintain the joint angle in a static position, so it is a perfect complement to the more dynamic wrist training movement, the classic wrist curl.
• Finger Stability / Toughness – In order to keep the plate straight, the finger flexors must also fire intensely throughout the movement. Bracing the plate in this manner is very intense, especially for the 60-second time limit. This movement strengthens the fingers in this position and makes them more injury-resistant, so this movement is great for athletes who can not afford to have their fingers messed up.
• Thumb Endurance – While the wrist flexors are doing the majority of the work here, the thumb is also recruited heavily here as well as it is hooked over the rim of the plate. This long duration flexion will test the mental toughness of the competitors
• Wrist Stability – While the wrist flexors are used in order to keep the wrist straight during the movement, the extensors are also firing synergistically in order to keep the joint stable throughout the range of motion
• Complete Lower Arm Tie-in – The best Grip Training movements for athletes in sports other than Grip are ones that make the entire lower arm unit work together all at the same time. The Wrist Curl is one of those which accomplish just that, with movement at the elbow, static contraction at the wrist and thumb, and static to eccentric contraction at the fingers.
• Forearm Size – This movement is a great forearm mass builder. The entire forearm flexor acreage is put under load with this one so a great deal of stimulation takes place. Doing this regularly can blow your forearms up BIG TIME!

Video Guidelines

To submit a video, you must use the following guidelines:

• Title: “DieselCrew.com – Plate Curl for Reps”
• Tags: plate curl, wrist strength, grip endurance, finger stability
• Description: http://www.dieselcrew.com – Grip Strength Challenge – Plate Curl for Reps

Rules

Here are the rules for this week’s Grip Strength Challenge.

1. Take a 25-lb or 10-kg plate and support it on the flat, smooth side with the fingers. Hook the thumb over the lip of the plate in order to hold it in your grasp.

2. Begin with the plate in contact with your thigh. Keeping the wrist as straight as possible, curl the plate up towards the forehead and lightly make contact.

3. Perform this lift for 60 seconds, getting as many repetitions as possible. Hand switches are permitted, as well as chalk. Wrist supports of any kind are not allowed for this challenge.

DIESELS, I will be watching form like a hawk. Keep the reps strict as possible. Any throwing of the weight using the shoulder or thighs is not allowed. If you need to set the plate down or rest at the top or bottom, that is fine, but no body momentum on this one.

Scoring

Since different weighted plates might be used for the challenge, we will use the scoring system used in the Kettlebell Bottoms-up Press Challenge, as shown below…

You do not have to weigh your plate on a scale, but you do have to show what the plate is on camera (25-lb or 10-kg) as the 3-lb difference in plates will certainly make a difference.

If you are unsure of how to perform the Plate Curl for Reps, here is a video demonstration.

How to Perform the Plate Curl for Reps

That is all there is to it, DIESELS. I look forward to your submissions. God luck with the challenge, and remember to comply with the Video Requirements or else I will come to your house and Two Hands Pinch your throat, and NOBODY wants that.

Jedd Johnson

Find out the training methods I use
to continue to increase the Two Hands Pinch World Record
each and every year!

Hello DIESELS!!

I hope you have all had a fantastic fourth of July. I also hope you got the chance to spend time with family and also to get a good training session in.

This week’s challenge is inspired by my buddy, Mike Rojas from Strong 101 Gym!

Mike won one of the weekly challenges a few weeks back, in the One Hand Dumbbell Snatch. When he received his shirt, he immediately threw it on and did some Grip Training, and this is what he did…

Two Hands Pinch Holds for Time

Two Hand Pinch Holds are great for developing thumb strength, full hand strength, and for endurance. Just look at how Mike had to focus in so that he could get a good time. He said he got to 1 minute, 14 seconds – BAD ASS!

Requirements for this lift:

1. Must be two 45′s or two 20-kg plates with smooth sides

2. Plates must be positioned smooth-sides-out

3. Must use a double overhand (pronated grip)

4. Must lift the plates together off the floor with both hands and hold for time without touching the plates against your body

5. Your time begins when the plates leave the floor and ends when one or both plates slip out of the hands

6. Video requirements:

• Title: DieselCrew.com – Grip Strength Challenge – Two Hand Pinch Hold
• Description: http://www.dieselcrew.com Grip Strength
• Tags: grip strength, thumb strength, pinch grip training

7. Upload you video to YouTube and send me the link by 8 PM on Friday, July 8th, please!

8. Have fun. Try multiple attempts. Send in your best, even if you give it go multiple times per week!

Here is a video demonstration of the Two Hand Pinch Hold for Time:

Send me your submissions, DIESELS!

Jedd

This week’s challenge was the Two Hands Pinch and it was a Wild Card Qualifier for Nationals and a good group of dudes threw their hat in the ring! Check them out below.

PITT – 130

PITT’s only done this a couple of times and his plates look pretty damn slick. His best lift was 130, but this exercise is going to be great for him for developing thumb strength, stability and resistance to injury for his action in the wrestling ring!

Kevin Greto – 140

Kevin Greto seems a mild-mannered Gripster. However, I think you are going to see him Hulk up on the adjustable plates when it comes to the World’s Strongest Hands Series 2011.

Carlos Rodriguez – 140

Carlos has been hitting his Grip Training consistently and seeing improvements gradually. With a tighter fitting pipe, I think he would have had an even better performance. I’ve gotta give it to him though – he sacrificed his pull-up bar in order to Pinch – that’s what I’m talkin’ about BROTHER!!! Also, because the heavier end of the bar was in the back, that makes the lift harder as well.

Darrin Shallman – 146.4

Darrin continues to submit for just about every single challenge. Dude is a freak. I think with some training on the implements he has a future of success in competitions. I believe he is well under the 82.5-kg weight limit for the World’s Strongest Hands Series, so if he can make it to a comp locale, I think he could be a contender. Keep it up tough guy!

Mike Turpin – 148.5

Check out Mike’s video, as he brings some of the showman aspect in this weeks Grip Challenge Submission. Mike is a tall dude with good sized hands. I think he could Pinch over 200 on the Pinch Device with a few months of training, especially with the crew he trains with – a bunch of good strong guys.

Paul Tompkins -158.5

Paul is one fire-under-the-ass away from becoming a serious force to be reckoned with in Grip.

Jason Steeves – 177

Jason has been packing on some muscle evidently. Also, he has been posting a seemingly endless array of PR’s on The Grip Authority Facebook Group. He has increased his Two Hands Pinch and several types of One Hand Pinch, especially with Blobs/Block Weights using the Seriously Strong Thumbs program I devised. Keep up the good work, man!

Josh McIntyre – 181

Josh’s number of 181 took the title this week and so he qualifies for North American Grip Championships in July. Many competitors put 15 to 20 pounds on their Two Hand Pinch just by using the Euro-Pinch Device, and another 5 to 10 once they find the right width, so it is going to be exciting watching Josh go for a big number, if he can make it to Nationals.

Congrats to Josh for qualifying and great job to all who tested themselves in this week’s challenge.

Next week will be Grippers. I am expecting that a lot more people would submit videos, as Grippers a re a much more popular aspect of the sport. The video should be up by Monday.

All the best in your training.

Jedd

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