Thumb Emphasis

[Starkmann]

I need to add a little more pressure to my thumb

Currently I have a pony clamp that I can't even close 1/3 of the way. I have done negatives and the like. Once I get past half closed I'm not even sure I feel it in my thumb. It seems to overpower my thumb but not exhaust it. I do two handed plate pinches with thirty-fives. I can't seem to do much with forty fives. With the thirty fives I can go to three sets of twenty count.

Advice?

Do more negatves with the clamps

strap holds with plate pinch

one handed plate pinch

by a pinch block

Are any of those good or am I headed down the wrong path?

[climber511]

Every exercise has a point to it - usually to target an individual muscle or group of muscles if executed properly. Sometimes proper targeting is not as easy as you think it should be - my two cents is to either buy a lighter Pony clamp or a plate loader pinch machine like the Squeezer etc and work on different positioning of your hand or hands until you isolate the thumb (s). I have a hard time as well and found that higher reps with full movement works better than heavy low rep partial movement training for me. It's a big experiment on some of these things, keep trying different things - you'll find what works for you.

[Left Side]

Keep going with pinch, work the one hand pinch I find it targets my thumb more.

Try the dexterity balls, you might be surprised.

I agree with climber, buy a weaker pony clamp instead of doing negatives with one that's too strong.

And every time you close a gripper, (if you are using MM sets), set the gripper with your thumb and forefinger, get the set as deep as you can, every time. This will both strengthen your thumb and your set. Both of which are invaluable.

[Number Ten Ox]

Uh oh three climbers in a row talkin' pinch.

When I tried pony clamps I found the best results with lower resistance, high reps. I drilled a coupled holes is a 1"x6" board and would screw it to my poney clamp for more or less resistance depending on how far the hole was from the pivot point. Great burn, big pump, big thumb.

But I haven't done a clamp hold since I started pinching hubs. I have a 25, 35, and 45 pound barbell plate and they all work different aspects of my thumb/pich as I try to lift them in different ways. Big thumb, HARD thumb. Now I also have a blob and can't see using a pony clam anytime soon.

The thing about pinching plates or blobs is that is it's a set weight, you either lift it or you don't. Kinda like a gripper.

[j.scribner]

Stew showed me plate pinches using a piece of 2" PVC pipe stuck thru the holes in Olympic plates. You can secure the plates with pony clamps if need be. It will allow you to use heavier weight than if you just pinched the plates w/out the pipe. I carry a piece of pipe now in my gym bag and use it about every workout. You can make all kinds of weight combos for both one hand and 2-hand lifts. That's what has helped my thumb strength the most.

John Scribner

[Number Ten Ox]

Hmm, though I had seen pvc before I don't think I really grasped the possabilities before. PVC through the center of a 45 and whatever other weight I'm at, pinch a 5 or 10 pound plate against the 45 at the top for a smooth surface. Nice

[denisbeck]

Stew showed me plate pinches using a piece of 2" PVC pipe stuck thru the holes in Olympic plates.  You can secure the plates with pony clamps if need be.  It will allow you to use heavier weight than if you just pinched the plates w/out the pipe.  I carry a piece of pipe now in my gym bag and use it about every workout.  You can make all kinds of weight combos for both one hand and 2-hand lifts.  That's what has helped my thumb strength the most.

John Scribner

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Would putting the PVC though vertically and securing the bottom with a collar simulate hub pinching for people without "Hubbed" plates? anyone try this?

[Scott Styles]

You might try modifying your pony clamp like this:

http://www.gripboard.com/index.php?act=mod...&cmd=si&img=923

When I was on KTA, I put one of those metal bars on both of the handles of a sturdy pony clamp, then used two hands to pinch it shut. Added some rubber bands to the far end as it got easy. It worked well for me and is what I attribute finaly pinching 2 25s to.

[Starkmann]

You might try modifying your pony clamp like this:

http://www.gripboard.com/index.php?act=mod...&cmd=si&img=923

Actualy it looks a lot like that. I used your as a model for mine. Although I had not considered using both hands simultaneously. That is a great point and I'm a little disappointed I didn't think of it.

Thanks again Scott