Some pretty good submissions this week, DIESELS! The numbers came out pretty close. In fact, i’d say this is the closest the results have ever been. No one really blew everyone out of the water, in fact last place was only 6 reps behind first place – AWESOME!

Check out the results below.

Josh Dale: Score = 22 x 22 = 484

Josh not only busted out 22 reps with zero hand switches, but he also busted out what look to be the biggest biceps in this week’s competition.

Josh’s score doesn’t do justice to how impressive his performance was. As you can see, Josh never switched hands, hitting 22 reps with just one arm. Crazy. Also, he used a 10-kg plate so he lost points each rep because of the 3-lb difference. What you have to keep in mind though, is that Josh did this all after a full arm wrestling practice, making his performance even more impressive. Nice job, Josh!

Mike Turpin: Score = 25lbs x 20 = 500

Mike continues to put out entertaining videos, having fun each week. Finishing last in this tight group is nothing to be ashamed of.

A little recognition goes out to Mike and Paul – both are training for a major Powerlifting meet and they continue to take the extra time out of their schedules in order to submit videos for the challenge! Awesome job, Mike!

Paul Tompkins: Score = 25lbs x 22 = 550

Paul is a BRUTE – there is no other way to describe him, except for he is also probably the calmest brute I’ve ever met. He just lines up the challenges and then quietly mows them down. He and Mike T. have been hitting Grip feats in between the challenges and sending them to me, chomping at the bit since there was no challenge last week. They didn’t want to lose their edge.

If you look in the background of this video you see another fine member of the Diesel Universe, Niko Hulslander, who although has never submitted a Grip Challenge video, I have personally trained with him and I think he could be very good. He has also contacted me about holding a Grip Contest with him at his gym sometime in the future, so watch out for that, especially if you are in the South Western part of Pennsylvania!

Rick Walker: Score = 25 x 23 = 575

Leave it to Rick Walker to get surgery in the Spring, and do next to nothing in the weight room for 2 solid months and then go down and hit 23 Plate Curls with a 25 in between sets of shoulder presses. Awesome.

I believe this is also Rick’s first submission for the Grip Strength Challenge – not too shabby coming in third place and only two reps behind McIntyre who has won many of the challenges. Could it be that we have found McIntyre’s weakness – wrist strength and stability? Good job Rick! Looking forward to more videos when you have time, buddy!

Kevin Greto: Score = 25lbs x 24 = 600

Judging by the video, Kevin appears to be training at Iron Sport Gym in Glenolden, PA. This makes me extremely jealous because I have read that this is one of the last truly hardcore gyms in the state of PA and my buddy Pat Povilaitis and I have talked about going there to train for years and just never scheduled it to make it happen.

Kevin had a lot of hand switches in his video, I’d estimate he would have gotten enough to win this challenge if he would have had one less hand switch and pushed out a couple more reps prior to switching. However, I understand his training paradigm and he does not force reps. Keep on gripping, Kevin – looking forward to seeing you here for World’s Strongest Hands 2011.

Josh McIntyre: Score = 25lbs x 25 = 625

Josh was one of the Wild Card Qualifiers for Nationals through the Wild Card Challenges leading up to Grip Sport Nationals. I was so looking forward to a clash between him, Mike Turpin, Jason Steeves and Daniel Reinard. I am hoping we can see these guys all square off sometime down the road in an actual Grip Competition.

As you can see, Josh won this challenge, leading Kevin by one rep and thus 25 score-pounds. However, you could really see that Kevin clearly lost a few reps with his hand switches. This could be a very interesting duel down the line as well!

Check back soon guys for the next challenge!

All the best in your training!

Jedd

• Barbell Snatch Submissions
• Serious Pinch Grip Endurance
• Wild Card Qualifier – Two Hands Pinch
• Block Set Gripper Wild Card Submissions
• Diesel Grip Strength Challenge – Week 3 Submissions

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!

• The Gut Wrench Hold – This Week’s Grip Strength Challenge
• Hub Lift Submissions
• Diesel Grip Strength Challenge – Week 3
• Continued Progress with the Double Inch Deadlift
• Grip Considerations for Lifting the Husafell Stone

Check out the submissions below and please leave a vote in the comments section below for the one that you feel is most impressive. Voting will go on until Noon (EST) on Monday, May 23! (Please only vote one time per person)

Chris Vaughn – 5-lb Axe

Mike Rojas – 7-lb Sledge with 31.5″ Handle

Darrin Shallman – 6-lb Hammer

Mike Krahling – 12-lb Hammer, 33-inch Handle

Jason Steeves – 12-lb Hammer, 33.25-inch Handle

Leander Rådesjö – 8-lb Hammer, 27-inch Handle

Paul Tompkins – 9.5-lbs (total – most likely 8-lb head)

Great job everyone. Really nice work on the Slim Lever!

Jedd

P.S. Keep checking back at the site for a compelte write-up of the Slim the Hammerman / Mighty Atom induction ceremony at York Barbell that took place on 5/21/11!

• The Grip Strength Challenge – Medley
• Barbell Snatch Submissions
• One Hand Snatch Submissions
• This Week’s Challenge – Sledge Hammer Deadlift
• My Most Popular Videos in 2011 – Part 1

There was one submission this week – Andy Thomas, and he took care of some serious business!

Check it out:

All the best in your training, everyone!

Jedd

P.S. Don’t forget Mother’s Day tomorrow!!! I am going to Outback with my family and my parents to dominate a 20-oz Prime Rib like a champion.

If your Mom likes Bending, have her check out these posts:

• Beginner Bending Program
• How to Improve Nail Bending Technique
• Journey into Nail Bending
• Perfecting Double Overhand Bending Technique
• How to Improve Bending Strength
• 5 Lessons for New Steel Benders

I wish your mom the best in her new obsession, steel bending!!

Similar Posts:

• 5 Important Lessons for New Steel Benders by Chris Smith
• The TRUTH About the Iron Tamer
• Nail Bending and Variation of Metals
• Intro to Nail Bending
• Steel Bending Contest Coming to Philadelphia

The challenge was to bend a 60D Nail. Who do you think did so in the most improessive fashion? Put your vote in the comments section below!!!

Daniel Reinard – Hanging Upside-Down

Zach Lister – Reppin’ BassPro with Loose Wraps

Darrin Shallman – Uses a G5 as a Warm-up for a Spike

David Wigren – Tiny Pads

Andy Thomas – Wrapped in 3 Paper Towels

Ben Edwards – Various Lifts Leading up to a Bend

Carl Ansara – Pulling a Car, Carrying Kettlebells

Junie Davis – Upside Down with KB in Teeth

So, who is the winner this week? Put your vote in the comments section!

Thanks!

JeddSimilar Posts:

• Grip Strength Challenge Week 9
• Diesel Grip Challenge – Week 11 – Towel Pull Ups
• Grip Training Using Kettlebells
• Diesel Grip Challenge: Week 10
• Bending DVD Contest: The Winner is….