The Common Thread in Almost ALL Aspects of the Iron Game

Do you do any of these lifts in your program? – Squat, Bench, Deadlift, Muscle-ups, Snatch, Clean, Jerk, Curls, Ropes, Pull-ups, Push-downs…

What is the common thread between all of these awesome ways to train, get stronger and build muscle?

It is your Grip.

If you are lacking in the Grip Strength department your performance in all of these lifts will suffer.

While it may be clear to see why Grip Strength is important in lifts such as Deadlifts and Pull-ups where your hands have to Grip the bar and be able to hold on well enough to execute the movement, it may not be as obvious for other lifts, such as Squats.

After all, your upper back and shoulders are taking the brunt of the load when you Back Squat, right?

Let’s look closer.

What is Grip Strength?

Grip Strength is often referred to as just Hand Strength, but really it is much more than that. Yes, the hands are involved, but they are only a part of the equation. Really to have a truly strong grip, you must look as Grip as everything from the elbow down.

Here’s why.

Many of the muscles in the hands actually originate above the elbow at the medial epicondyle (some flexors, pronator) and the lateral epicondyle (some extensors, supinator). And since these muscles cross the elbow joint, they also influence the joint. Remember that point.

Because so many hand muscles start so far up the arm, it really expands the acreage that we have to consider when we set out to train for Grip Strength effectively.

Not only do we have to include training for the hands, but we also have to include work for the wrists, forearms and elbow regions.

Why Grip is Important for Your Training

Most trainees would agree that strong hands would be an asset for strength training and muscle building. After all, if your hands are strong, that means you’ll be able to pull more weight in many exercises, you’ll be able to do more repetitions, and you’ll be able to train longer if need be, right? Yes.

Now, let’s connect a few points…

When your hands are strong you will see better results in the weight room because it will transfer to better performance when performing pulls like deadlifts, rows, and pull-ups.

But what about all the other lifts that do not involve pulling? Is Grip Strength important in those lifts as well?

Yes it is.

A strong Grip, or in other words, a strong and balanced hand/lower arm unit will also provide better stability during lifts where the hands are pressing against the bar, dumbbell or other implement. For instance, when performing the Bench Press, Jerk, Kettlebell Press, etc, you will be better able to execute these lifts when your grip is strong because you will have better control over the implement.

So is Grip Strength important for lifts like the Bench Press, Jerk, Kettlebell Press? Yes it is!

But what about other lifts like the Back Squat? It might seem like the hands are just sitting there going along for the ride, but if you are doing them right, they are doing much more than that.

You see, the hands are also capable of producing what is known as Radiant Tension. In other words, when you squeeze your hands, the tension begins to radiate inward toward the body. By doing this, you can actually increase the intensity of other contractions in the body.

The Back Squat is a perfect example of this. When performing the Squat, you should apply appreciable tension to the bar by squeezing it prior to descent and continuing to apply this tension throughout each rep. By doing so, your upper body will remain more stable, thus allowing you to Squat more weight and do more repetitions.

Grip Strength Equipment

So, now you can see that there are many benefits to be gained from Grip Strength training, right? So the next question is how are you going to get your hands on some equipment that will help you build Grip Strength and do so by hitting the lower arms from all angles?

Here are some examples of equipment you can buy to build Grip Strength:

• Grippers – These things are obsessive and people really love training with them. They give you serious Crushing Grip and provide hours of training fun. Cost – about $20 apiece.
• Sledge Hammers – These are great as well because they not only work the lower arms and hands, but they also incorporate a load of upper body and arm involvement, also contributing to your core training and cardiovascular health, especially if you use them to hit tires or other dense objects. Cost – about $30.
• Thick Rope – These take your Grip, Arm and Shoulder training up another level of intensity, while also dropping bombs on your conditioning. Fantastic training tool. Cost – $90 or more.

Tough Economy

Unfortunately many people these days are on a limited budget and it is tough to invest in tools like the ones above and even though many pieces of equipment can be used to train for Grip Strength and other outstanding strength and conditioning benefits, their costs prohibit many people from purchasing them.

Here is the solution => Home Made Strength II: Grip Strength Edition.

Home Made Strength II is an on-line DVD that is downloaded to your computer along with the bonus manuals and reports so that you can start building affordable pieces of quality grip gear that you can use to get a better grip and thus improve all of your other lifts.

Home Made Strength II – Grip Strength Edition

The Home Made Strength II Package

HMS-2 has been out since March of last year and it has helped hundreds of people start implementing Grip Strength Training into their routine without having to take on another mortgage or get another part-time job.

HMS-2 comes with the downloadable videos, a quick-start guide, and example workouts and drills you can start doing with each piece of equipment you build.

Generally, HMS-2 costs $37, but because it is turning a year old, I am running a special sale and until the stroke of Midnight on Saturday, March 17, 2012, you can get it for just $27, for the anniversary sale I am running this weekend only.

As you can see Grip Strength is the common thread for many lifts. You can’t afford to let it be a weak link in your chain of strength.

And even though the economy sucks right now, you can’t let that stop you from building these very cheap pieces of grip training equipment.

All the best in your training,

Jedd

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Click the Banner Below to Pick up Your Copy of Home Made Strength II – Grip Strength Edition

---

CUSTOMER FEEDBACK

See what others have said about Home Made Strength II: Grip Strength Edition:

“The Home Made Strength 2 DVD is excellent, you explain the construction and use of each device in clear detail with no stone left unturned. The equipment you show how to make is all top notch and either fills a gap regular grip tools miss, or wraps up two or more aspects of grip into one handy implement of grip torture. The instructions are very easy to follow and the accompanying training demonstrations show the versatility and quality of the implements. As always the video and sound quality on your DVDs is superb and the bonuses are so extensive and helpful that they could easily be sold individually. Thanks again for another invaluable product.

Rory Hickman”

---

“Hey Jedd,
I have the HMS2 DVD as well as some other of your products and just wanted to say how pleased I am with them. I have made some of the equipment from the DVD. Very simple and very cost effective.”

John Galan
Staten Island, NY

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“I got the HMS-2 downloadable DVD, and the info is great. I’ve made the modified pony clamp, and it has helped me to rep the COC#1, and I’m only 2mm off on the 1.5.

The Bonus 8 week workout video is also great, giving me some great ideas for mixing up my grip training.
Thanks Jedd!

Chris Hope ”

---

Want to build your own Grip Training equipment arsenal? Then you should pick up Home Made Strength II. Click the image below.

The Common Thread in Almost ALL Aspects of the Iron Game

Do you do any of these lifts in your program? – Squat, Bench, Deadlift, Muscle-ups, Snatch, Clean, Jerk, Curls, Ropes, Pull-ups, Push-downs…
What is the common thread between all of these awesome ways to train, get stronger and build muscle?
It is your Grip.
If you are lacking in the Grip Strength department your performance in all of these lifts will suffer.
While it may be clear to see why Grip Strength is important in lifts such as Deadlifts and Pull-ups where your hands have to Grip the bar and be able to hold on well enough to execute the movement, it may not be as obvious for other lifts, such as Squats.
After all, your upper back and shoulders are taking the brunt of the load when you Back Squat, right?
Let’s look closer.

What is Grip Strength?

Grip Strength is often referred to as just Hand Strength, but really it is much more than that. Yes, the hands are involved, but they are only a part of the equation. Really to have a truly strong grip, you must look as Grip as everything from the elbow down.
Here’s why.
Many of the muscles in the hands actually originate above the elbow at the medial epicondyle (some flexors, pronator) and the lateral epicondyle (some extensors, supinator). And since these muscles cross the elbow joint, they also influence the joint. Remember that point.
Because so many hand muscles start so far up the arm, it really expands the acreage that we have to consider when we set out to train for Grip Strength effectively.
Not only do we have to include training for the hands, but we also have to include work for the wrists, forearms and elbow regions.

Why Grip is Important for Your Training

Most trainees would agree that strong hands would be an asset for strength training and muscle building. After all, if your hands are strong, that means you’ll be able to pull more weight in many exercises, you’ll be able to do more repetitions, and you’ll be able to train longer if need be, right? Yes.
Now, let’s connect a few points…
When your hands are strong you will see better results in the weight room because it will transfer to better performance when performing pulls like deadlifts, rows, and pull-ups.
But what about all the other lifts that do not involve pulling? Is Grip Strength important in those lifts as well?
Yes it is.
A strong Grip, or in other words, a strong and balanced hand/lower arm unit will also provide better stability during lifts where the hands are pressing against the bar, dumbbell or other implement. For instance, when performing the Bench Press, Jerk, Kettlebell Press, etc, you will be better able to execute these lifts when your grip is strong because you will have better control over the implement.
So is Grip Strength important for lifts like the Bench Press, Jerk, Kettlebell Press? Yes it is!
But what about other lifts like the Back Squat? It might seem like the hands are just sitting there going along for the ride, but if you are doing them right, they are doing much more than that.
You see, the hands are also capable of producing what is known as Radiant Tension. In other words, when you squeeze your hands, the tension begins to radiate inward toward the body. By doing this, you can actually increase the intensity of other contractions in the body.

The Back Squat is a perfect example of this. When performing the Squat, you should apply appreciable tension to the bar by squeezing it prior to descent and continuing to apply this tension throughout each rep. By doing so, your upper body will remain more stable, thus allowing you to Squat more weight and do more repetitions.

Grip Strength Equipment

So, now you can see that there are many benefits to be gained from Grip Strength training, right? So the next question is how are you going to get your hands on some equipment that will help you build Grip Strength and do so by hitting the lower arms from all angles?
Here are some examples of equipment you can buy to build Grip Strength:

• Grippers – These things are obsessive and people really love training with them. They give you serious Crushing Grip and provide hours of training fun. Cost – about $20 apiece.
• Sledge Hammers – These are great as well because they not only work the lower arms and hands, but they also incorporate a load of upper body and arm involvement, also contributing to your core training and cardiovascular health, especially if you use them to hit tires or other dense objects. Cost – about $30.
• Thick Rope – These take your Grip, Arm and Shoulder training up another level of intensity, while also dropping bombs on your conditioning. Fantastic training tool. Cost – $90 or more.

Tough Economy

Unfortunately many people these days are on a limited budget and it is tough to invest in tools like the ones above and even though many pieces of equipment can be used to train for Grip Strength and other outstanding strength and conditioning benefits, their costs prohibit many people from purchasing them.
Here is the solution => Home Made Strength II: Grip Strength Edition.
Home Made Strength II is an on-line DVD that is downloaded to your computer along with the bonus manuals and reports so that you can start building affordable pieces of quality grip gear that you can use to get a better grip and thus improve all of your other lifts.

Home Made Strength II – Grip Strength Edition

The Home Made Strength II Package
HMS-2 has been out since March of last year and it has helped hundreds of people start implementing Grip Strength Training into their routine without having to take on another mortgage or get another part-time job.
HMS-2 comes with the downloadable videos, a quick-start guide, and example workouts and drills you can start doing with each piece of equipment you build.
Generally, HMS-2 costs $37, but because it is turning a year old, I am running a special sale and until the stroke of Midnight on Saturday, March 17, 2012, you can get it for just $27, for the anniversary sale I am running this weekend only.
As you can see Grip Strength is the common thread for many lifts. You can’t afford to let it be a weak link in your chain of strength.
And even though the economy sucks right now, you can’t let that stop you from building these very cheap pieces of grip training equipment.
All the best in your training,
Jedd

---

Click the Banner Below to Pick up Your Copy of Home Made Strength II – Grip Strength Edition

---

CUSTOMER FEEDBACK

See what others have said about Home Made Strength II: Grip Strength Edition:
“The Home Made Strength 2 DVD is excellent, you explain the construction and use of each device in clear detail with no stone left unturned. The equipment you show how to make is all top notch and either fills a gap regular grip tools miss, or wraps up two or more aspects of grip into one handy implement of grip torture. The instructions are very easy to follow and the accompanying training demonstrations show the versatility and quality of the implements. As always the video and sound quality on your DVDs is superb and the bonuses are so extensive and helpful that they could easily be sold individually. Thanks again for another invaluable product.
Rory Hickman”

---

“Hey Jedd,
I have the HMS2 DVD as well as some other of your products and just wanted to say how pleased I am with them. I have made some of the equipment from the DVD. Very simple and very cost effective.”
John Galan
Staten Island, NY

---

“I got the HMS-2 downloadable DVD, and the info is great. I’ve made the modified pony clamp, and it has helped me to rep the COC#1, and I’m only 2mm off on the 1.5.
The Bonus 8 week workout video is also great, giving me some great ideas for mixing up my grip training.
Thanks Jedd!
Chris Hope ”

---

Want to build your own Grip Training equipment arsenal? Then you should pick up Home Made Strength II. Click the image below.

Instant Thick Bar Handles

Tyler Grips, Fat Gripz, and Grip4orce Handles

I am often asked if I have ever tried out certain equipment. One type of equipment that I am asked about quite a bit are the instant fat bar handles that are on the market. I know of three types of instant thick bar handles that go right onto dumbbells, barbells, and other items. They are Tyler Grips, Fat Gripz, and Grip4orce Handles.

If improving Grip Strength is one of your goals this year, then these pieces of equipment can help you, but what I want to do with this post and video is to help guide you toward the right piece of equipment.

After all, stuff you buy is not going to do you any good if all you are going to do is get tired of it after a few uses and then just cast it to the side.

To that end, the first thing I did was I uploaded a video to YouTube covering all three styles of instant thick bar handles, but there are a few more things I’d like to add so I figured I would post the video I did here and I would add the other things below.

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In addition to the video above, I want to go into some additional detail for you, so I have put together a quick summary of each piece as well as a detailed rundown of my experience with each tool.

Quick Summary of the Instant Fat Handles

Tyler Grips

Pros
Go on/off quickly
No print on body to aid in grip
Fit most dumbbells and barbells

Cons
Tapered design feels strange in hand
Tapered design does not match design of actual feat handles
Rubber somewhat less dense and gives a bit
Will not go fully onto a kettlebell handle

Fat Gripz

Pros
Go on/off quickly
Fit most dumbbells and barbells
Dense rubber doesn’t give much – very solid

Cons
Print on body of handle aids in grip
Will not go fully onto a kettlebell handle

Grip4orce

Pros
Go on/off quickly
Increased thumb activity over other similar devices
Solid build and structure – does not give or buckle during movements
Fits most dumbbells and barbells
Best option if wanting to use with kettlebells
Comes in two strength levels (Regular & Stiff) for progression and different levels of grip development

Cons
May feel strange to new users and put them off
Grip not quite as wide/thick as Fat Gripz
Heavily textured – may aid in lifting during pulling movements

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Detailed Assessment of Each Tool

Tyler Grips

The very first type of instant thick bar handle that I learned about was Tyler Grips. If I remember correctly, Tyler was the name of the son in the father and son combo that owned the company and marketed these grips. I think I first got a set of them back in 2006 or 2007,maybe 2008. I remember being really excited to try them out because at the time, and still to this day, Fat Bar was one of my weak points in contests, so I was eager to put them into action.

When I got them here though, I was puzzled. Tyler Grips are cone-shaped, meaning they taper from wide to narrow. Conversely, all of the thick bar dumbbells and barbells used in Grip and Strongman competition are a consistent width from end to end, with the exception of anvil horns which are rarely used in competition.

I was looking forward to using the Tyler Grips handles for things such as Dumbbell and Barbell Curls, Rows, Cleans, etc. in order to force my hands to train in a more open position and thus increase the challenge level of the handles. Unfortunately, because of the tapered, cone-shaped design of the Tyler Grips, it became very hard to do this. The only way I could grip a dumbbell and perform Side Rows with the Tyler Grips handle on there was to have my index finger wrapped around the narrow side and my pinky wrapped around the wider side, which made about as much sense as using a lifting strap on my row…

Frustration with the design set in and I eventually tossed the Tyler Grips to the side and they collected dust for years, except to show others when they visited.

Fat Gripz

Fat Gripz came a long a year or two after the Tyler Grips and I did not buy them at first, simply because I already had so many thick bar implements to use at that time. Once I finally got my hands on them, I came to realize why they are such a great product.

What I failed to realize at first is that most people do not want to have to buy a bunch of equipment in order to be able to train for open handed strength. They don’t want to have to buy a bunch of different thick bar dumbbells or barbells that are thicker in diameter.

Fat Gripz are great for this very reason. You can instantly make a normal training lift into a thick bar lift, instantly increasing the challenge level of the lift. Fat Gripz will go onto just about any device you have, be it a dumbbell, barbell or handle you attach to a cable machine, provided the gripping surface of the handle is long enough to take the Fat Gripz Handle.

I have put Fat Gripz on many different dumbbells, both ones that are plate loadable and ones that are a set weight. I have not seen a dumbbell with a handle that would not accept a Fat Gripz device. Of course, dumbbells do vary so it is possible to run across one that won’t take one. I suppose it is also possible to find a handle attachment that won’t take a Fat Gripz handle either, if it is too short.

Fat Gripz also go on and come off in no time. So if you are in a situation where you have two or people using the same equipment, such as in a boot camp class or group training situation, or if you hand tires and you want to finish out the set with a few more reps, you can pop the Fat Gripz off in no time.

As far as fit, the Fat Gripz seem to be designed to fit tightly around the handle you put them on. This means that the dumbbell will not slip around in the handle while performing rows or turn on you when performing neutral grip rows. The handles actually seem to give ever so slightly so that they dig into the knurling of the handle and stay put fairly well.

Unfortunately, the downside to Fat Gripz is that the handle you are adding the FG to must be in the 1 to 1.25-inch size or else it will not fit around it very well. For instance, once I posted the video above, I received an email from someone asking if the Fat Gripz handle will fit onto a Kettlebell handle in order to make the grip more challenging. You can make it go onto a kettlebell handle, but it does not full encapsulate it, so there will be an open area if you try it.

Grip 4orce Handles

The Grip4orce Handles are my favorite of the various types instant thick bar handles. I use them on a nearly weekly basis. I even recently submitted an article to Powerlifting USA about this. I started working with the G4 handles religiously on Dumbbell Curls this past summer because I found that they worked the thumbs very well. Thumb strength is very important in Grip Sport, as well as many other sports, and when doing curls, especially dumbbel curls, I feel the thumbs get worked much harder than by using Fat Gripz.

The reason that the thumbs are worked harder with the Grip4orce Handles that the Fat Gripz is because the G4’s are designed to try to open up on you as you use them. You have to constantly be crushing with the fingers and by pinching actively with the thumbs throughout the range of motion of the movement, or else the dumbbell will slide around on you.

The thing that sets the G4 handles apart form the TG or FG handles could potentially be their downfall, however. Many people will not be strong enough or have the hand endurance to maintain their grip on the Grip4orce handles when doing an arcing movement such as Dumbbell Curls. This could potentially cause frustration with the device and cause them to give up on them.

I do want to point out, though, that G4 Handles come in two different resistance levels, the Regular version and the Stiff version. So if the people using the handles are younger, inexperienced, or if they are ladies or have a smaller hand, the Regular tension might be better for them.

My suggestion, without a doubt, when using these handles is to use them after your primary movements. Because clenching down for an extended time on the G4 Handles requires such a degree of focus, it will reduce the number of repetitions you will get. For lifts such as Deadlifts and Rows, I would stick with a bar or Fat Gripz. Throw the G4 handles into action for your supplemental work and get a couple more reps in each set by taking the Grip4orce off just before it feels like you are about to fail. This way you will continue to get the reps you usually do and work the musculature effectively instead of losing reps by having to bail out due to your thumb giving out.

Why Instant Fat Bar Handles Make Sense

One of the easiest methods for training for increased grip strength is to use an implement that forces you into a more open handed position. This makes your hands work harder, and this is the concept behind all three of these devices. I think Grip4orce goes beyond what Fat Gripz presents, because you have to work the thumb harder in order to keep the grip in place while training with it.

With the goal of a fatter handle in mind, getting the instant fat bar handles are a cheaper alternative to buying loads of thick bar dumbbells and axles, but more expensive that using home made alternatives such as PVC handles or towels that are slipped over the bar.

The Bottom Line

Which Instant Thick Grip Handle is best for you? Which one do I recommend? That is something that is very hard to say because I do not know you. I do not know your hand size, I do not know your current grip strength or experience. I do not know what you are training for, what your goals are etc., so it is very hard to say which is the best.

The most universal of the three is most likely the Fat Gripz handles. As I have indicated, they instantly slide on the dumbbell/barbell and create a thicker implement for you to train on.

For someone who just wants to passively incorporate hand strengthening movements into their program, then Fat Gripz is probably the way to go. However, I see a dramatic difference as far as how the Grip 4orce works the thumbs, as I pointed out in this post: Inch Dumbbell Training Progress.

I also have used both of these pieces (FG, G4) thoroughly and have put them through the ringer. They hold up well. However, the only ones I am using lately routinely are the G4 handles and that is strictly on dumbbell curls. The arcing path of the Dumbbell Curl combined with having to actively compress the G4 handle, equals a very worn out thumb after training, and I have seen the positive results from it.

I was using the Fat Gripz quite frequently for Pull-ups and for Dumbbell Side Rows, but lately, I have been using Rolling Thunder Handles for my thick bar pull-ups and for Rows I have been using the Inch Dumbbell and Slater’s Hardware Shot Loadable Dumbbell for my thick bar rows.

Affiliate Disclosure

I do want to make it perfectly clear that I am an affiliate for Fat Gripz and for Grip4orce. I feel that both of their products are of high quality and beneficial, so I have no problem recommending them as an affiliate or not.

Grab Your Instant Thick Bar Implements

Buy FAT GRIPZ Handles

Buy GRIP4ORCE Handles

TYLER GRIPS (for some reason right now there site is not working)

All the best in your training,

Jedd

Dumbbell Snatch

This week’s grip challenge is the One Arm Dumbbell Snatch.

This is a great lift for building athleticism because you have to move the dumbbell quickly in order to complete the movement.
(more…)

Dumbbell Snatch
This week’s grip challenge is the One Arm Dumbbell Snatch.
This is a great lift for building athleticism because you have to move the dumbbell quickly in order to complete the movement.
(more…)

Bat speed, long ball power, and bat control are three aspects of batting over which you can have better command with increased forearm strength.

In order to train your forearms to turn them into bat thrashing and ball flattening power generators, you’ve got to hit them from a variety of angles.

CHECK OUT THIS KILLER POST AFTER THE JUMP (more…)