Week 12 – Table Top Zottman Curls
It’s time to build forearms that resemble sick twisted steel cables…
Congratulations to Darren Shalliman on his win in Week 11 – See Below…
This Week’s Grip Challenge is a Hybrid Lift, combining the Zottman Curl and the and the Table Top Curl.
The Zottman Curl is a lift that I have included in many of my ebooks, including the Nail Bending eBook and Ultimate Forearm Training for Baseball. I include this lift because not only does it work the biceps, but it also stimulates the muscles that originate at the common extensor tendon, helping to reduce the effects of epicondylitis, because the eccentric portion of the lift is completed with the forearm pronated.
The Table Top Curl is a lift that arm wrestlers perform to train the bicep and forearm muscle at extreme angles. It is so named because it is normally performed on an actual table. A dumbbell is generally used (but doesn’t have to be, necessarily…)
For this week’s challenge we will combine these two lifts for an interesting test of bicep and forearm strength.
Check it out:
Aside from the standard rules that are posted below, please make sure to let us know what size of dumbbell you are using. This is important for the judges.
Rules for the Weekly Diesel Grip Strength Challenge:
1. Every Sunday/Monday, check DieselCrew.com to see what the Grip Feat is for the week.
2. Shoot a video of yourself by the following Friday completing the feat.
3. In the video, you must include the following phrase: “I’m ____________, and this is my video for the Weekly Diesel Grip Challenge at DieselCrew.com.” Hit the feat and upload it to YouTube!
4. The Information for your YouTube Video Must Be:
Title: “DieselCrew.com Grip Strength Challenge – Name of the Feat”
Description: http://www.dieselcrew.com Name of the Feat for the Week
Tags: Grip Strength, Grip Training, Hand Strength, Hand Strength Training, Strong Wrists
5. Email me at jedd dot diesel at gmail dot com with the link to the video. I must receive the email with the video link no later than 8PM EST on Friday.
6. I will post all of the videos that qualify here on the Diesel site. My goal will be to post all of the videos I receive by Saturday at 8PM, EST.
7. Viewers at the Diesel site will leave comments, deciding who has the best video and who should win a prize. Voting will continue until Sunday at 8PM, EST.
8. Whoever is voted “Best Video” for the Weekly Grip Strength Challenge, will receive a special limited edition Diesel Tee Shirt.
9. Videos can not contain anything that may be offensive to Diesel readers. Getting pumped up is fine, but you WILL NOT BE CONSIDERED if you use racial, ethnic, sexual slurs and things like this. We do reserve the right to disallow a video if we deem it inappropriate.
Thanks and all the best in your training.
Jedd
Articles You Might Also Like:
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- Build Sick Strong Thumbs – Diesel Grip Challenge Week 13
- Grip Strength Challenge – Week 11 – Towel Pull-ups
- Week 4’s Winner and Week 5’s Feat
- Week 4's Winner and Week 5's Feat
Tags: build bigger forearms, forearm health, forearm size, grip training, table top curl, zottman curl
March 22nd, 2011 at 7:53 am
is the zottman curl better than just doing a set of regular curls, then a set of slow controlled reverse curls?
March 22nd, 2011 at 7:55 am
Yes and no. It depends bro. If you have upper forearm pain, especially near the lateral epicondyle or the common extensor tendon, then yes, you need to address. The Zottman is one way to address it. Hope this helps.
March 22nd, 2011 at 4:44 pm
Hey Jedd,
Any suggestions for addressing medial epicondylitis? I also believe that I may have injured my elbow years ago doing some armwrestling and I usually have pain about 1/2 inch from the tip of the olecranon on the upper arm that radiates to the medial side. It acts up when doing heavier triceps extensions, however more recently I was preparing for a PL contest and it started acting up in my last few weeks of heavy squats. It hadn’t bothered me much until this point. Any insight you may have would be very much appreciated.
Cory
March 22nd, 2011 at 7:34 pm
I like Zottmans when dealing with inner elbow pain as well. Seems to bring some balance back into the forearm especailly if most of your work is flexion based. Love this challenge Jedd!
March 22nd, 2011 at 8:08 pm
Cory, I like the Zottmans, Sledge Hammer Rotations and also Sledge Hammer Finger Walking for medial ep.
All the best.
Jedd
March 23rd, 2011 at 6:53 pm
It looks in my unprofessional view that the zottman curl becomes a easy curl (the strong bicep) to a heavy negative for the reverse curl. The up motion should be easy if you can have a slow controlled down motion. A taxed move up would result in a sloppy negative. Like the whole point of the exercise is to set up for that hard negative reverse grip down.
Maybe there is some benefit from the turning of the wrist at the top?
Good luck with the doctor visit.
September 25th, 2011 at 2:32 pm
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September 25th, 2011 at 2:33 pm
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September 27th, 2011 at 8:24 am
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