DieselCrew.com - Grip Strength - Pinch Progression

Category:
Pinch Grip Strength

Exercise:
Offset Pinching

Other Grip strength categories:
Crush
Support
Wrist Postures
Hand Health

Here is a video demonstrating how to progress in maximal 1 hand pinch strength.

By offsetting a light weight on the thumb side of the pinch setup, you can progress between the milestones of 2x25's, 2x35's and 2x45's. Once these milestones have been reached, you can move to finger specific lifting of these weights.

1 Hand Pinch
Typically done with blockweights, blobs and olympic plates.

Pinch grip can be trained for timed holds or for multiple rep sets. Specific fingers can be trained to target weakness or sport specificity. Training the last two fingers has significant carryover to end range gripper (crush grip strength) closes.

Technique: Plant the thumb and "stretch" the fingers diagonally across the top of the implement. Once secured, the athlete should "push" with their fingers with arms extended and locked and finish by driving with their legs.

Pinch Grip Strength Levels

1HP

Good - 4 dimes / 40 blob / 2x25s
Real Good - 5 dimes / 50 blob / 2 x 35's / 45 blob by the face
Elite - 6 dimes / 50 blob by the face / 2 x 45's / 3 x 25s / 2 x 45s (York) / 50 blob + weight


Find more grip strength articles at:
http://www.dieselcrew.com/articles.htm

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http://www.dieselcrew.com

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Category:

Sports

Tags:

• grip
• strength
• athletics
• athletes
• football
• basketball
• tennis
• baseball
• fitness
• strong
• exercise
• routine

[smittydiesel]

You got it buddy

[IronWolverine1973]

anyone ever try,plyometric pinch grip training.

[booyahbender]

Thanks Smitty!!!!! I enjoy learning different techniques for training and Rehab.