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Posts Tagged ‘wrist strength’

Beginner Grip Training: Basic Hammer Movements for Wrist Strength

Wednesday, May 10th, 2017

Beginner Grip Training Video Series

We are getting deeper and deeper into this series on Beginner Grip Training Methods. We’ve looked at entry-level plate inching, some of the aspects of gripper training, and even a thick bar training method you can do in just about ANY GYM. Now, it’s time to look at a way beginner grip trainees can work on developing their wrist strength.

Basic Sledge Hammer Movements for Wrist Strength

Sledge Hammer Levering can put a lot of torque on the wrist, and if you go too heavy, too soon, you can experience undue pain from the drills. In the video below, I show you some things you can do right now, as a beginner grip trainee, that are safe and entail less risk.

I hope today’s installment in the Beginner Grip Training Series has been helpful.

If you’ve got additional questions on developing your grip strength, be sure to leave a comment below, or contact me directly.

Either way, I look forward to hearing from you.

All the best in your training.


Ready to Graduate to Bigger Hammers?
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If You Want a Strong Grip, You NEED These

Tuesday, April 7th, 2015

When you read the title of the post, you probably thought I was going to try to sell you some kind of new training equipment out on the market when.

That’s not it at all.

If you want a truly strong grip, there is one thing you need to have that you might not be doing in your training.

I know for a long time when I first started, I left this out, and because of it, my numbers suffered.

Since then, I no longer make that mistake, because I keep this in my training on a regular basis now.

No, it’s not a special piece of equipment.

It’s actually much more simple than that…

If you want a strong grip, you NEED strong wrists.

Think about it this way…

Many of the muscles that control your grip run through your wrist.

So, all the power is running right through that joint.

If you’ve got good wrist strength, that power will pass through well.

If you neglect your wrists, they’ll stay weak, and that means you’ll never reach your potential with your hand strength.

If you don’t have good stability there, you’re SCREWED.

So, the question is, how do you train for wrist strength?

One way is with Sledge Hammer Levering.

Sledge Hammer Levering involves gripping a sledge by the handle and then lifting the head up and down, under control, using wrist strength.

Chances are you already have a Sledge Hammer. If you don’t you can use any type of leverage device.

A mop or mop handle will work great.

Even a baseball bat can do the trick.

Remember, your objective is to work against leverage through a variety of angles, in order to make the wrists as strong as possible.

Because if you don’t have strong wrists, there’s virtually NO WAY you can have a strong grip.

If you want ideas on how to build wrist strength, check this out: Lever Bigger Hammers.

All the best in your training.


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Pinch Block Curl – New NAGS Event

Wednesday, May 7th, 2014

This year at the NAGS Championship, the annual championship for North American Grip Sport, there will be a new event introduced, the Pinch Block Curl.

This event is a hybrid event, meaning it will test more than one discipline of Grip Strength.

It primarily tests wrist strength, just like a Plate Curl does.

It also tests thumb strength in having to pinch lift the Pinch Block Curl apparatus and keep it steady in the hand throughout the range of motion, and finger strength to support against the leverage.

On top of that, there is a requirement for a strong and mobile forearm.

With all of these facets of ability being tested, this event will be very interesting to watch indeed.

Diesel Power Products, my new equipment branch, is supplying the Pinch Block Curls for NAGS Championship, and they are now in production.

In fact, you can buy one here in my store: NAGS Pinch Block Curl.

This piece of equipment, while sure to become a hit within Grip Sport, just as the Sledge Hammer Choke has, will also prove to be useful in training for one of the most enigmatic feats of Grip Strength that is out there – The Plate Curl.

The Plate Curl is just like what it sounds – you pick a weight plate up by the rim and attempt to curl it, just like you would a dumbbell, with bicep strength. This lift, of course, demands tremendous wrist, finger and thumb strength in order to complete it, especially when moving beyond the 25lb/10kg plate to the 35lb/15kg and the 45lb/20kg plate.

For a quick demonstration of how the lift will be performed at NAGS, watch the video below.

Demonstration: How to Perform the Pinch Block Curl

For a quick video on how a Plate Curl is performed, watch the video below, a demonstration from the Grip Strength Challenge I used to hold here on the site.

How to Do Plate Curls

To get your Pinch Block Curl shipped to you as quickly as possible, order today => Pinch Block Curl (PBC)

All the best in your training,


Wrist Developer Common Questions and Answers

Thursday, October 31st, 2013

The Wrist Developer

The Wrist Developer is a training tool designed and sold by David Horne’s World of Grip and from time to time sold here at It is a spring-loaded device that is used to strengthen the position of Reverse Style Nail and Short Steel Bending.

The Wrist Developer is aptly named because it certainly builds strength and stability in the wrists. On top of this, it also can help you build improved strength throughout the upper body, depending on how you use it.

The Wrist Developer has been around for many years, but there still remains quite a bit of confusion around it. To help clear up some of the misunderstandings about how the device works and the methods to train with it, I put out an all-encompassing Training Video/DVD in 2012 => How to Train with the Wrist Developer. This video shows you how you can use the WD as a way to increase your general wrist strength, bring up your reverse bending, as well as strengthen your entire upper body.

As you can see, with the variety of ways the Wrist Developer can be utilized and the many ways it can be used to bring up each skill (wrist strength/stability, reverse bending, upper body strength) it is a very good investment and takes up very little room, as long as you understand its proper use.

Here is a quick run-down of some of the most common questions I get or find being asked.

Common Wrist Developer Training Questions

How is the Wrist Developer Used?

The main objective of the WD is to grip the handles with one hand in front and one hand behind, as in the grip taken on a nail or steel bar when using the Reverse bending Technique. From there, the handles are moved together so that the loading bars separate, stretching the spring. The repetition is complete or the attempt is “good” when the guard on the back of the device touches the rear loading arm.

How Are the Levels of the Wrist Developer Determined? How is the Wrist Developer Spring Adjusted?

With the Black spring, or equivalent, the lowest setting is called Level 3. You then move the rear spring hook up one notch to get level 4. For level 5, you move the rear spring hook back down one notch and then move the front spring hook up one notch. For level 6, you move the rear spring hook upwards again to get Level 6.

So, every time the spring is on equal notches in the front and back, your spring level is a multiple of 3 => 3,6,9, etc.

Here is a video demonstration of how the spring hooks are moved in order to get level 3, 4, 5, and 6 (and beyond).

Video Demonstration: How the Wrist Developer Spring Levels are Changed

Is it acceptable to glue the suede wraps to the handles? They tend to slip a lot.

For the purposes the Wrist Developer even in a grip contest and for Wrist Developer records lists, glue on the handles is not permitted. What is permitted is suede wraps with rubber bands wrapped tightly around them.

Slippage is definitely something to contend with when training on the wrist developer. One of the things I show in the Wrist Developer DVD is how to get the wraps on there as tight as possible using wrapping strategies from nail and steel bending which comply with WD performance standards.

The good thing about having the wraps against the bare steel and paint of the WD handles is that it forces you to squeeze the handles hard, which actually will help you exert more force into it. This will lead to better overall strength bending performance. But like any technical lift, it takes time to perfect.

Adhesives, glues, etc., are not permitted in competition or for records purposes, but certainly they can be used as a training method. If you have no desire to compete or measure yourself against others who have tested themselves on the WD, then by all means, use whatever you want to keep the wraps in place. Just keep in mind that if you get used to tapes or glues on the handles, you will see a drop in performance on the WD.

Can the Wrist Developer be Used to Train Double Overhand or Double Underhand Bending Techniques?

While the Wrist Developer can be used with the hands in the positions of DO and DU bending, the size and shape only permits these techniques in a limited way. You can certainly accomplish variations of Double Over and Double Under with the WD, but it is very cumbersome.

Is the WD Effective at Developing Strength for Reverse Bending

Yes, it certainly can be, but it depends on how you use it. There are distinct differences in how to use the WD, depending on your actual goal. This is the information that makes the WD Training DVD so valuable.

If you own a Wrist Developer, I can help you maximize your training results with it, through the use of my video. Many people do not realize just how technical of an event the Wrist Developer is, but are amazed how much stronger they can get on it with just a couple of easy technique modifications and slight changes to their approach.

In addition, you need to use the WD in the way it is meant to be used for your specific goals. If you want to perform well in a competition setting with the WD, knowing the proper means of force production with it is imperative. Also, if you are using the WD to save on the amount of bending stock you have to go through, it only makes sense to use it in the manner it was meant to be used for building your wrist strength for Reverse Bending. While there is cross-over from both techniques, you will get your best results from specific training.

For more information on what is covered in the Wrist Developer DVD, click the banner below. This video comes in both Digital and Hard Copy Versions, depending on what your viewing preference is.

All the best in your WD training,


Wrist Developer Training and Technique Tips for Maximum Performance on the WD

Is it Possible to Curl the Blob?

Monday, March 18th, 2013

The Blob, one head from a 100-lb Old-style York Dumbbell, is one of the most widely recognized challenge objects in all of Grip Sport.

The term “Blob” was coined by Richard Sorin, of As he related to me, he was finishing a gym install at a YMCA and the owner asked him to clear out the broken York Dumbbells that were laying all over. To do so, he bent over and picked each one of them up in a pinch grip until he came to the half 100 pounder. He couldn’t manage to lift it, so he dedicated himself to developing the grip strength to lift one with a pinch grip.

Isn’t that freaking awesome? Even though most likely NO ONE before him had ever tried to lift block weights like this, when the challenge presented itself, he took it on full team ahead. INSPIRING.

Recently, there was a challenge that was discussed that involved curling the Blob. Specifically, it involved first deadlifting the Blob and then curling it strictly with the back against the wall.

Like Richard Sorin many years before, I took this challenge on.

Now, I am no stranger to Blob Curling.

Many years ago, I had completed a very loose curl of the Blob. I stood up with it in my hand and with momentum, continued the curl up to the completed position.

However, there really is no comparison between that and a strict curl with your back against the wall. I knew I had my work cut out for me, but I went after it anyway, just to see what I had in me.

Here are the clips from the first workout where I went after the Blob Curl.

Blob Curl Against the Wall Attempt

Having tried strict curling in the past, I could remember the pain I would feel when trying to move the Blob through the sticking point, so i was kind of dreading it. Here was my attempt.

This feat felt so freakin’ hard, I could barely believe it. In the video, you saw where it was moving smoothly and then all of a sudden it just shut down and I couldn’t move it any further. Although I came nowhere near completing the lift, the good things was it really didn’t hurt that bad.

As I have said before, during that period of time in 2004-2005, I suffered a couple of cases of really bad upper forearm and wrist pain due to poor training choices, too much volume, etc. So, I am wondering maybe the pain I was feeling back then was no necessarily due to trying to curl the Blob, but rather, just from the injuries I was dealing with.

Blob Curl NOT Against Wall

After having such a hard time getting any real height on the Blob with the back against the wall, I decided I would try curling it free-standing.

Although the movement of the Blob was very slow, I didn’t really experience any pain here, either. This was the confidence booster I needed. I had no proven to myself that I had the strength to perform the curl. It would now just mean tightening up the form a bit.

Second Try – Blob Curl Against Wall

A few days later, I tried the Blob Curl Against Wall on more time. This time, not only did I have the confidence from being able to curl it out away from the wall, but I also had a partner that day. J.T. Straussner, one of the best benders in the entire world, has been living only 25 minutes away for about 5 months, but we never realized how close we were until a few weeks ago. He came up and I gave the Curl another go.

During the attempt, it felt like my shoulder came off the wall. I wasn’t sure if it would count or not, so I tried it again. That is why I hit it twice.

Jon Vance commented on the video, “Dude that has got to be one of´╗┐ the sickest feats ever with a blob.” I don’t know about all that, but it is definitely one of the hardest things I have done with the Blob. I literally have to put in an all-out effort on every attempt I make on it.

Now, this is really only the beginning. The next progression, should I attempt it, is to be able to perform the Strict Curl with each hand. At the time of the video, I was still very tentative to put in that kind of effort with my left hand, which is the one that was experiencing the Thoracic Outlet Syndrome symptoms. I haven’t tried this since then, so I am not sure what I have at this time.

Naturally, once I can curl a Blob with each hand, then I would try an Alternating Curl with one Blob in each hand. This would be attempted first free-standing, and then eventually up against the wall.

But before any of this can happen, I need to figure out why the eccentric portion of the lift is so damn hard! Right now, as the Blob nears my thigh on the eccentric portion of the lift, I lose total control of it.

Now, of course, to get the benefit of this training, you do NOT need to use a 50-lb Blob. Instead, just use any block weight that you have and just curl it.

The great thing about this lift is that the block weight will work the fingers and thumbs thoroughly, and when you curl it like this, the wrist and forearms are hit hard too.

Plug Block Weight Curls into your next training session and let me know what you got and how they felt. Come back and leave a comment.

All the best in your training,