Welcome to 'The Basic Grip Routine' by David Horne, who is a grip master, really.
I hope you come here from the subreddit of GripTraining because this is our official
routine and we hope that you use it aswell from now on.
It's called the basic routine because it gives you basic grip strength and can be scaled
from super easy to elite worldclass depending on the weight you use.
So: even though it uses basic patterns, it trains for all skills.
This grip training routine consists of four exercises.
The first exercise is the double hand plate pinch.
Pinch grip is good for your thumb strength.
You pinch something with your straight fingers.
David suggests that you use gloves so that the skin between your thumb and index finger
won't get hurt.
Because if you rip your skin off you can't train - take some gloves.
Now take a plate with two hands and just pinch this and hold.
Keep your hands close to your body.
So don't extend it like this.
This is not a shoulder exercise, this is a grip exercise.
And just hold it like this for 15-20 seconds.
Now, the next question might be: what kind of weight should i use?
Use a reasonable weight that you can hold for at least 15 (!) seconds.
If you can hold this easily for 20 seconds, increase the weight until you can't anymore.
And this way, you can progress gradually into bigger and heavier weights.
After 15-20 seconds drop the weight and do 3 sets of this.
The next two exercises are wrist curls and the same principles apply: take weight that
is reasonable and now instead of 15-20 seconds hold, do 15-20 repetitions.
Close to your body, arms straight and then curl your wrists up and down.
I've said 'the next two exercises' because once you have done this, you change your grip
- like this - and repeat the exercise in a supinated - which means palms up - version,
okay?
So both versions 15-20 reps, 3 sets, reasonable weights.
If you need rest between the sets, rest as much as you want.
I suggest 60 seconds, maybe 45 seconds if you don't want to workout all day long.
Now for the fourth exercise take a reasonable weight again in your hands and let it roll
down into your fingertips.
And then, with explosive force grip the weight up like you would close a gripper,
okay?
So it's like finger curls but you really curl up the weight.
This will give you a good pump.
Again: 15-20 reps.
You do these exercises standing please.
In the first version of this video i did it seated and that is not recommended, because
when you do it seated your wrists are bent and this can trigger carpal tunnel syndrome
in some people.
So this is why i'm remaking this video.
Please do these standing, okay?
And then you're all set up.
And that is it!
This is the routine.
4 exercises, 15-20 reps or seconds, do 3 sets of each, rest as much as you need and increase
the weight gradually.
Really, really sophisticated routine.
I love it, i do it myself.
Now let's talk about 'what if i don't have xyz to do this exercise?'.
Let us start with the wrists: so a good substitute if you can't do wrist curls is a wrist roller.
You just take anything - a stick, really - make some string around it and attach it to a weight.
And then you curl, or wrist this up until it's at the maximum range and then you go
down again.
Now some people do it like this.
Please don't do this - this is not a delt or a shoulder exercise.
Keep your arms close to your body.
Yes i know, this makes the string shorter but who really cares?
Because your muscles don't care if you do the wrist roller for a meter or for two meters
because you just keep going!
Just double the reps and you're all set, okay?
The string length doesn't really mater.
What matters is that you keep this close to your body and that you keep your arms relatively
straight.
Not like this, but also not like this.
A normal stance and then just wrist up and down.
Also you can gradually increase the weight to make the exercise harder.
What if you have nothing to do the finger curls?
Use a gripper.
You might say grippers are totally different but they are not so much different from the
finger curls.
They have a harder learning curve though because the increments between the various grippers
that you can buy on the internet are higher then just - you know - altering the plates.
Still, this is a good substitute and you can really increase this to world class grip strength
and it works pretty well.
Now if you don't have a pinch plate or don't want to use a pinch plate then you could use
a pinch block.
And those are quite expensive but you make them yourself.
There's a super good tutorial by Gil and Maria from Barrel Strength Systems and i'm going
to link this in the description - also at the end of the video there's a link; and use
this, okay?
It's really well made.
I can only recommend it to you.
I hope you enjoyed this video.
My name is Manuel from Tykato Fitness.
I'm one of the moderators of the subreddit of GripTraining, so please come here and we'll
have a chat.
The other guys are there to help out aswell.
We'll see each other next time, goodbye!
For more infomation >> Volunteers build new bikes for school surprise - Duration: 1:56. 
For more infomation >> Plants Toys numbers 1234 for Kids Children Toddlers Video for Kids - Duration: 3:58. 
For more infomation >> compilation of taehyung proclaiming his love for panda express - Duration: 1:09. 
For more infomation >> Rock Dojo for SBDC Oregon - Duration: 1:54. 
Không có nhận xét nào:
Đăng nhận xét