Captain of Crush Grippers/ Forearm Grip Training

[i7readbhlb]

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[Gredavcox]

shit during the last 10 week I worked my forarms on the cables......i put an inch on my right and an inch and 3/4 on my left.....of course i cant move my forarms after....but shit do i feel the burn!

 

[DADAWG]

for grip strength , we do something called running the rack , we start at the 5 pound dumbells pick them up and hold them for ten seconds rack them and immediately grab the 10s and do the same thing going all the way up to the highest db you can hold for 10 seconds , once you can hold your heaviest db for 10 seconds move the time to 15 seconds , 20 seconds , etc. , please note this is harder than you think if you move from db to db without any rest

 

[Rokomuscle1]

Do you mean just holding them down at your sides????

 

[Mudge]

I train my forearms on leg day, 4 sets extentions/curls. I have been wanting the grippers.

What do you deadlift, and do you use straps or gloves? Someone told me I would be best off with #1 to start. I dont use any assistance.

 

[Mudge]

Do you mean just holding them down at your sides????

Sounds like, 5 seconds isn't enough time to run very far

 

[b fold the truth]

I do farmers walk...and I better get stronger at them because we will be using 365's for 200' in February. My body can pick it up and walk/run with it just fine but my grip finally goes.

I do CoC Gripper timed holds once a week, light reps once a week, and usually some other light grip work after the grippers. Since I need to work on static holds (for the farmers and the hercules hold in February) I've been doing things for time instead of weight or crushes.

Also, I like to use my thick bars (2", 2 3/8", and 3") for bicep curls, reverse curls, timed holds, etc...for extra finger strength. They also fry my forearms.

When doing the timed holds with the CoC grippers...try to make your wrist flat...completely flat...and it will make it A LOT harder.

B True

 

[hornedfrogs07]

I do standing holds, usually 3-4 sets with the heaviest weight I possibly can. I just hold on as long as I can, and try to at least equal my time on the next set. I also do 2-3 supersets of burnout wrist curls, pronated and then go directly to supinated.

 

[DADAWG]

Do you mean just holding them down at your sides????

yeah similar to db shrugs , but dont let them rest on your legs