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Tag Archives: grip strength

  • Battleship Ready

    Ever been on a battleship?

    Manual Of Physical Training 1931: British Army British Army "Chin-Up" Training with Over Grip, Cross Grip, Under Grip and Oblique Grip.

     

    No wasted space.

     

    The coolest gym installation I've ever done was on a battleship. I wish I had written down the name.

     

    No wasted space. That pretty much sums up their weight room. I've had coaches and garage gym guys ask if a particular piece of equipment needed to bolted down to the floor, but the US Navy takes it to a whole new level. They weld their stuff down... and up... and sideways. Sometimes the piece is taken apart with pieces welded to the walls. It's crazy.

     

    http://atomicathletic.com/store/index.php/chin-up-pull-up-bar-wall-mounted-48-inch-length.html

     

    Garage Gyms Guys Take Notice

    Guess, what? The US Navy didn't invent that concept last week. The photo above is taken from the British Army Manual of Physical Training 1931. (I have the equivalent book for the Navy, but it doesn't have a sequence photo version of this exercise.  They minimized photo space...)  I spoke with a long time customer last week who mentioned that he was a Marine who spent a lot of time doing his strength training on various boats. For his garage gym he used the same concepts for economizing on space. In fact, he said that his chin-up bar was bolted to the OUTSIDE of his garage, so he could get maximum space all around AND above it. Clever.

    Look closely at the training in that sequence photo, you can tell that it's not just simple chin-ups and pull-ups. A seriously mounted, heavy duty chinning bar can be an awesome tool. It is certainly an under utilized tool in most gyms.

    The sequence photo shows: Over Grip, Under Grip, Cross Grip and Oblique Grip. The most complicated is the bottom sequence, which combines the 4 above concepts.
    Side travelling changing grip (Plate 22, Fig. 55)
    By means of a slight twist, turn the body forward to the left, quit the grasp of the beam with the right hand and seize it again with Under Grip on the same side of the beam and on the other side of the left hand. Take the next pace in a similar manner by turning the body backward, quitting with the left hand and again seizing the beam with the Over Grip, and so on.” (p. 73)

    Further variations, I am exhausted just reading all the variations, have the athlete variously doing a chin-up or a pull-up at different points in the sequence. Try each one, but make sure you have a seriously solid chinning bar. Mine is only 4 feet long, but by grabbing the side supports and can get a lot of training variations in on it.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Add 50 Lbs To Your 1 Hand Deadlift

    I know. This sounds like one of those Joe Weedy-man ads that is too good to

    Finger Lift Ring
    Finger Lift Ring: Open Middle Finger

    be true. All I am going to do is tell you how I did it. It was amazingly simple.

    I decided that improving my One Hand Barbell Deadlift would improve all my other lifts. You see, if your grip is your weak point, it can throw off all the other body position angles in full body lifts. I could also aim for an American Record, by adding about 50 pounds. Thus I had a goal and an underlying reason for that goal.

    First, I looked at my current grip training. I was doing a lot of thick grip work and explosive lifting with Olympic bar sized handles. My regular 2 hand deadlift, clean grip pulls and trap bar deadlifting were all at least a hundred pounds over that record with training weights, so I knew it had to be a hand, wrist or forearm issue. I then looked up similar lifts in the USAWA Rule Book. I had never done any finger lifting, but many of the old time strongmen did.

    I simply added finger lifting to the end of my regular workouts, but I didn't go for max weight. The theory was that I had to build up the strength of a lot of very small muscles, ligaments and tendons. I would do only 1 set per finger or group of fingers, as I decided to lift with the ring finger and pinky finger as a single unit, because of the tendon and bone configuration in the hand. I used the exact body position and range of motion for the One Hand Barbell Deadlift. Equipment was simply the Finger Ring Weight Handle with the Olympic Loading Pin I sell.

    Finger Lift Grip Positions

    I soon found that there were essentially three different grip positions. I only did the finger lifting every other workout, but switched grips each time. The weight I used was as much as I could do during that workout for a minimum of ten reps. There was a lot of trial and error. If my limit for a particular grip and finger was only the ring, clevis and loading pin that day, so be it. Believe me, for the Open Pinky/Ring Finger position, there were days that the weight was so ridiculously light it seemed a complete waste of time, but I stuck to the program.

    3 Finger Lift Grips: Open, Hook and Lateral Pinch

    I also added the One Hand Barbell Deadlift into my routine every time I trained. I did only 2 Sets of Triples and periodized the lift with my other training, peaking a month before the contest and again on contest day. I gave myself five months to see how well I would do. It worked out so well, I still can't believe it.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Grip the Knob

    Wrist-roller-Collage
    The Knob on the Wrist Roller is Designed for Exercising the Adductor Pollicis Muscle.

    I have gotten a lot of questions about the knobs on the ends of my Atomic Athletic Firestorm Wrist Roller. It's true. They are not spherical and I did that intentionally.

    First, about that weather... I know that many of you, especially in the southeast will be dealing with some pretty extreme weather today. Here in Bowling Green, OH, we broke another temperature record last night, -14 degrees! That's bad and it makes things pretty tough for shipping, painting, etc., but it just slows things down in Ohio. We have the road crews to clear things up. With patience, everything gets caught up and back to normal. If you are in Georgia, Mississippi, or any of the other southern areas being hit with snow and ice, please stay in. A crashed car or a slip and fall accident are simply not worth it. Good luck today. Now, enjoy today's Bulletin.

    http://atomicathletic.com/store/index.php/atomic-athletic-firestorm-wrist-roller.html

    Curling Delivery Grip Strength

    I designed that shape for a very specific type of grip training. Try this. Touch the tip of your thumb to the tip of your ring finger. With your other hand, you can feel the muscle/tendon combo that draws your thumb across the palm. That muscle is called the adductor pollicis muscle. Here is your second task. Make sure to watch Curling in the Winter Olympics. As some of you know, in addition to weightlifting, I am a curler. In fact, I'm a third generation curler in my family, which I started around the same time I started strength training in Junior High. Most curlers work primarily on core strength, endurance and flexibility, but curlers tend to ignore grip strength. Because of the incredible improvements I had read about, and witnessed, in archery and firearm shooting, due to grip strength improvements, I figured the same must be true for delivering, or throwing, a curling stone.

    As it turns out, that form of grip training is very tough to do. The specific muscle, ligaments and tendons that I wanted to work don't really get hit with thick bars or grippers. I call it the knob grip. Working the adductor pollicis muscle with my wrist roller has really helped my curling delivery. I am sure the same exercise would help in baseball, hockey, golf and many other sports. Because I have received so many requests for it, I am now including a small pamphlet on that exercise with all of our Atomic Athletic Firestorm Wrist Rollers.

    All the best,

    Roger LaPointe

    “Today is a good day to lift.”

  • Learning Lost Secrets

    1950's York Wrist Roller at top and Atomic Athletic Firestorm Wrist Roller bottom
    1950's York Wrist Roller at top and Atomic Athletic Firestorm Wrist Roller bottom

    Lost variations of exercises can be your key to success.

    Because you know the secret, I am going to let you in on this one. When I stumbled across this variation on wrist roller work, it was one of those DUH moments for me. You know what I am talking about, when you see something for the first time and say to yourself, “Duh! Why didn't I think of that?”

    This exercise does not come from an exotic locale, like the Shaolin Temple or a Kushti Wrestling school in Varanasi, but from strange and exotic 1960's New Jersey. Of course, to a kid from Michigan, it may as well have been the North Pole.

    Presented by Professor E. M. Orlick, we have “Series B: Arms Bent and Elbows Held In Against Your Sides”. Try your wrist roller work with your arms like this. “Your lower arms must be bent so that they are at right angles to your upper arms and parallel to the floor.”

    If you have one of the Firestorm Wrist Rollers we sell, it should be just long enough for you to have your arms straight out and not crowded in next to the cord in the center. If you collect wrist rollers, like I do, then you will know how this exercise is virtually impossible to do with the little short red wrist roller that York sold many years ago. See the comparison photo above. You simply don't get anything close to a full range of motion in the palms up, bent arm position with a short wrist roller. Don't get me wrong, you can do some other interesting things with some of the short wrist rollers, but this is not one of them.

    Once you have mastered this movement with a light weight, cut your 10 reps down to 5 reps and really increase the weight. With your arms in this position, you should be able to do a lot more weight than with the straight arm, palms down position. In addition to pyramiding the weight, I like to do a set/rep variation in this position that goes from very light weight for 20 reps to very heavy weight where 5 reps may be impossible, then back again, repeating several times.

    http://atomicathletic.com/store/index.php/atomic-athletic-firestorm-wrist-roller.html

    You may also want to check out the Pot Lifting Arts kit:

    http://atomicathletic.com/store/index.php/pot-lifting-arts-kit-firestorm-wrist-roller-loading-pin-book-dvd.html

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Garage Gym Accessory Wall

    power-shack-grip-board
    Carmen Caputo's Grip & Accessory Board

    Carmen Caputo's Power Shack Gym really is one of the best garage gyms out there. This is the second Atomic Athletic Bomb Proof Bulletin based on his place. It is a true unattached pole barn type 2-car + size garage, that is exclusively a gym. Carmen and his buddies completely finished it off, with heat. I can really appreciate that right now, as it's -5 F as I write this.

    The photo shows The Power Shack accessory corner, highlighted by the peg board. Hanging on the bottom are real antique Whitely spring type strand pulling units, with all the original Whitely accessory parts. He has them set up with 1-5 springs, just like a pro-style dumbbell or kettlebell rack. You also see an original cloth webbing York head harness and York wrist roller, together with some home made loading pins.

    http://atomicathletic.com/store/index.php/atomic-athletic-firestorm-wrist-roller.html

    Carmen and I had a great talk about the wrist rollers. We are both really into the wrist roller movement and concept. Carmen actually has two of those originals, but he stripped the paint off the one shown in the picture and poly coated it. I also have an original red painted one that I will show in a wrist roller article that is coming down the pike. Carmen's wrist roller advice is to, “...put a longer rope on your wrist roller, when it comes time to replace it. If you have a longer rope, you will find a way to use it. It's the basic simple details that the old strength guys were into, and that made all the difference. The longer rope is murder on your hands. Once you unroll it, you have to roll it back up before you can put it away.”

    In the floor rack you can see a variety of bars. He has an original Gaspari Bar, a 6 foot standard barbell, a 6 foot Olympic bar, a regular Olympic curl bar, an Olympic Super Curl Bar and an Olympic Hammer Curl Bar. He also has quite a pile of standard size plates.

    Rounding out the collection is a Power Twister, an Iron Man Super Gripper and a variety of rubber rings. The left wall also shows his framed original York Powerlifting Chart #2 (Bench Press). The other wall has his lat machine attachments (like the triceps rope), with the lat machine in the foreground. That padding is not the original naugahyde, but that cool late-60s glitter black that you may have seen on boat or motorcycle seats. He has re-upholstered everything in to match.

    All the best,
    Roger LaPointe
    'Today is a good day to lift.”

  • Check out Carmen's Gym

    carmen-caputos-york-kettlebells
    Carmen Caputo's Gym: Photo 1
    (Photo by Carmen Caputo with Permission)

    Check out what Carmen Caputo has put together! Seriously, put on your 7 year old kid attitude, with big excited eyes. We are going to take a walk back in time, to the days when afternoons were long and sunny. This is one of those days when opening this plain garage door seems somewhat slightly more interesting than kicking stones in an alley, then suddenly your whole life is changed.

    Carmen's gym really exists and he has been an Atomic Athlete since before I was born. He has been seriously weightlifting and collecting equipment since 1960, with most of it originally coming from Peary Rader and York Barbell. For the past several years, he has been adding in some Atomic Athletic pieces, supplemented by collectibles that have come from me, eBay and other random sources.

    The photo shows his “Kettlebell Rack”. Where he has put together classic kettlebells built with kettlebell handles and all York standard size plates, bars and collars. He has pairs of them in 10 pound increments from 20 – 60 pounds*, which he occasionally modifies for mid-range increments. You can also see his collection of Iron Boots. Not all of his pieces were acquired new, but you can see how everything is now in pristine shape and order, ready for the next workout. Carmen follows the rule he was taught in the Marines, “If you take care of your gear, it will take care of you.”

    Kettlebell Handles: http://atomicathletic.com/store/index.php/kettlebell-handles-pair.html

    Now, take a gander at the gym art. Those instructional wall charts are originals. He has framed classic posters and other art all over the gym. I have a bunch of great shots that I will be showing in the next few weeks. Keep an eye out for it. Everything is solid, basic and high quality.

    To quote Carmen, “Only in America could the grandchild of immigrants be able to acquire something like this. We are truly blessed.” You may not remember when you were first introduced to weights, but it would be great if we could all be so fortunate as to find a place like this to start from.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

    *Not all of Carmen's kettlebells are shown in this photo.

  • Soaked My Hat

    Yep. I soaked my fleece hat in sweat. I was shoveling. It was disgusting, but

    Atomic Athletic Fleece Hat
    Atomic Athletic Fleece Hat

    kept my head warm anyway.

    Here's my rant. The county finally lifted the Level 3 Snow Emergency, so we can drive without getting a ticket. Sure, it was record snow, 22 inches, and record cold. I don't care. Forty five minutes north of us, in Michigan, it's not a problem.

    The Good Side: Hey, I got in some great lifting in the home gym and moved tons of snow for the cardio. As I read the news, it looks like I am far from the only one to be in this situation. CNN reported that Atlanta had a temperature of 26 degrees, while Anchorage, AK was at 34. Crazy. Here, we were down to -14, so today's 18 degrees felt like a heat wave. I heard the wind chill got down to less than -40. Nasty. This morning, our packing tape was shattering in the warehouse. You read it here first. Packing tape shatters if it gets too cold. So we brought all the tape in, turned on electric heaters and got a few things taken care of. Tomorrow will be a better day.

    http://atomicathletic.com/store/index.php/t-shirts-hats-etc/fleece-hat-atomic-athletic.html

    Tonight's Workout (Home Gym)
    Stretch
    Padlock Clean & Press 3 x 10
    Competition Style Dumbbell Swing 3 x 3
    Padlock Swings 5 x 10
    Stretch
    Sleep

    Check out the Atomic Athletic Video BLOG with the Competition Style One Hand Dumbbell Swing here: http://atomicathletic.com/store/index.php/blog/sample-page/

    Keeping it basic. I did a lot of snow blower work this morning and shoveling out the car. I had the good old reliable pick-up truck done yesterday morning. Good old GM knows how to make a truck that starts right up in the cold... knock on wood.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Wax on Wax off

     

    Wooden Tai Chi Ball Set
    Wooden Tai Chi Ball Set with Natural Bee's Wax Finish

    This article is really about wax. Seriously, it is not about karate or iconic movies of the 1980s. We have had a ton of questions about wax and polyurethane lately.

    The subject is a real issue for the tai chi world. As it turns out, it is also a serious subject for the environmentally conscious individual. One subject where these two types of people converge is wax, which makes a lot of sense. You see, many of the tai chi ball trainees want to make sure they can feel the chi energy of the wood in the tai chi ball they are using. Well, man made, typically petroleum based, waxes block the chi energy from the wood, for those who are sensitive to it. Sure, it gradually wears off and apparently works better and better. Unfortunately, as the wax wears off, so does the reason for putting the wax on in the first place, preservation of the wood.

    Enter the crunchy, hippy anti-toxin, pro-environment people. While paste wax has been used for a very long time to preserve fine furniture, why not go with something that is anti-microbial, natural and renewable? Sounds good to me. After all, if the wax is wearing off, then where is it going? If it was on a Tai Chi Ball, odds are it came off on your hands...

    I will not send a real wood product out of Atomic Athletic without some kind of finish on it. When it gets covered in your hard earned sweat, the salts and acids in your sweat are going to start tearing down that wood. The wood simply needs protection.

    Here is the perfect solution: a 100% Natural Bees Wax Mineral Oil Combination from right here in Northwest Ohio. Our source is a Sustainable, Non-Conventional Farming CSA that is also chemical free.

    Best of all, it really, really works! It's great stuff. The wood sucks it right in. In fact, we put on a few coats and the process uses heat and hand polishing. There's nothing more natural.

  • Old Time Strongman Pierre Gasnier's Stage Dumbbell

    Circus Dumbbell Lift Old Time Strongman Pierre Gasnier

    236 Livres is a lot of weight. The massive dumbbell has those numbers painted on the side, so it must be true.

    Claiming to be the “Strongest Man in the World” and also going by “French Hercules”, Pierre Gasnier was one of the true classic strongman performers. Today, we have very little information on Gasnier beyond the photos of him with his awesome stage dumbbell, but there is enough to inspire some great workouts and discussions around the dart board.

    http://atomicathletic.com/store/index.php/iron-game-legacy-time-capsule.html

    Leo Gaudreau has a nice three page section on Gasnier, in his “Anvils, Horseshoes and Cannons: The History of Strongmen Vol. II” and I have some additional material scattered about. Here is a little background. Gasnier was a touring strongman of great enough note to be part of the Barnum and Bailey Circus as early as 1898, with whom he did several multi-year tours. Having read about However, at just under 5'3” tall and with his weight varying from about 136 to possibly over 165 pounds, he may have been the strongest man in the world, at his bodyweight, but his actual claim is a little far fetched.

    Strongman Pierre Gasnier's Stage Dumbbell

    At Atomic Athletic I have been asked to make a number of really cool custom pieces, Gasnier's Strongman Dumbbell is not one of them. It is a complicated piece, ideally suited for Gasnier's body. Believe me that globe dumbbell looks like one of the coolest pieces of circus strength history I have ever seen, but it would be no more than a discussion piece in the best of gyms. It is also the very model of what a performance vaudeville stage dumbbell would be.

    http://atomicathletic.com/store/index.php/limited-edition-brass-thick-dumbbell-handle.html

    Gasnier's Strongman Dumbbell Facts

    1. Handle Diameter: 2” and NOT Rotating
    2. Hollow, Shot Loadable Cast Iron Heads
    3. Unique Short Handle Length
    4. 4 Foot Total Length

    Essentially, this dumbbell had a handle design that would only allow it to be lifted by one hand, yet with the diameter combined with the weight, that would eliminate almost any strongman of the time. Earle Leiderman, who knew Gasnier, said, “He had an unusually LARGE head – a size fit for one who weighed well over two hundred pounds, and with such a head, it is natural that his photos make his arms, etc. look smaller.” In fact, if you look at his photos, he also had extremely large looking hands, a necessity for lifting larger handled equipment.

    http://atomicathletic.com/store/index.php/dumbbells/shot-loadable-dumbbells.html

    As for the weight of the dumbbell. Hmmmm. As a young man, Gasnier's personal goal was to lift double bodyweight overhead with one hand, which may be the origin of the 236 Livres mark. 236 Livres is an older French measurement that is actually considered a demi-kilogram, or half kilo, which would be 1.1 pounds, for a total of 260 pounds. Sebastian Miller, the strongman from Munich, witnessed Gasnier's performance with the barbell/dumbbell in 1899 with Anspek and Cyclops, where he did lift it overhead with one hand. Miller also one-hand lifted it to his knees several times, as a test of the poundage and supposedly remarked, “Yes, this is heavy.” However, both Gaudreau and Mike Drummond, writing in Strength Magazine (Sept. 1928), had strong suspicions that the dumbbell was unloaded when he performed for the above photo and probably on stage. Even empty, the cast iron heads, thick handle and other parts would have added up to some serious poundage.

    Regardless of the suspicions of his detractors, Gasnier was an accomplished one arm lifter. Harvard's Professor Sargent wrote that Gasnier, “...lifting and placing at arm's length above the head, with one hand, a dumbbell, the largest and heaviest in the gymnasium, weighing over 200 pounds...” We do not know his technique, based on this description, but he was clearly a strong guy.

    While your goals may not be as lofty as Gasnier's, I hope this article inspires you to choose a specialty lift as your challenge.

    http://atomicathletic.com/store/index.php/traditional-training-legendary-strength.html

    The links you see in this article are for training equipment and educational materials that should help you with your grip strength training and one hand lifting of both barbells and dumbbells.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Manhandling Dumbbells

    strength mag bent press-A-w-text-logo Bent Press: Manhandling Dumbbells

    Let me tell you about one of the least graceful, ugly and horribly inefficient lifts you will ever perform. Before I get to that, I must also say that if you want to get truly real world strong, then you MUST be doing this lift.

    I call it Manhandling a Dumbbell. Technically, I guess you would call it a 2 Hand Single Dumbbell Clean. As you can see in the photo above, this lift was commonly done for the purpose of a “2 Hands Anyhow Lift” with either “2 Dumbbells” or a “Dumbbell & Kettlebell”. The key is that the heavier of the two items would be a dumbbell. Unlike a barbell, that could be cleaned or leveraged into the one hand, how do get the dumbbell into the bent press or jerk position? The rules actually allowed you to use just about any method to get it to the shoulder.

    The amount of weight that can be shouldered this way is quite significant. It is also fantastic to train this movement, because, like in stone lifting, you will find your weak points very quickly. I do have some tips, based primarily on the techniques I have learned from the “One Hand Dumbbell Swing”.

    Allen Collars for Barbells & Dumbbells Allen Collars for Barbells & Dumbbells

    “Manhandling a Dumbbell” Techniques

    1. Start the dumbbell on the floor, on end. Use as small a collar as possible without any extra bar end sticking out beyond the collar. I will use Allen Collars, just like when I set up a barbell to be leveraged.
    2. Don't bother with a hook grip, because you can wrap your other hand around the hand that is actually holding the dumbbell.
    3. For maximum control, the hand that actually grasps the dumbbell handle needs to be the one you will end with, as you will release the other hand as the dumbbell reaches the shoulder.

    “Manhandling a Dumbbell” Additional Tips

    -Don't bother using thick handles with this lift. This is not a grip training exercise, but one where you want to use as much weight as you can handle.
    -5 Sets of 2 Reps will be maximally productive.
    -Backweighting the dumbbell is fine, but make sure to practice backweighting techniques, as it can easily get away from you and become squirlly.
    -I like using larger plates. I sell a lot of our Long Dumbbell Bars for guys to really load up heavy. The reason I use that bar is NOT because of the large number of 10 Pound Standard Size Plates I can load up, but because I can determine where on the bar I am going to actually grab it. It is more important to have the dumbbell on end with an essentially flat end on the ground than it is to have it perfectly center balanced.

    Enjoy your manhandling exercise and be ready to find your weak points. I know that I have found myself doing a lot more ab work, one hand deadlifting, and dumbbell curls after adding this lift to my routine.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

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