Newbie Question, But Unique

[K2Cliffhanger]

Hey, I stumbled upon this site, and I have always wanted to increase my grip strength, but never have been able to do so. Plus, there aren't anyone around my area whom are more focused on grip than other things.

Here's my situation:

I have Arthrogryposis, which in layman terms is a distant second cousin to RA (Rheumatoid Arthritis). In my case I have limited mobility of my wrists, and my grip has always been poor. For the longest time I can remember, I have never been able to to pull ups due to not being able to hold onto the bar. I am 28 now, and while my grip is better than when I was a kid, it is still poor in comparison to average people.

A lot of the questions in FAQ that have been answered can't apply to me as I can't do a lot of those because my grip is THAT poor.

So, my question is...what would someone whom has about the same amount of grip/forearm strength as someone whom is rehabbing a arm/leg injury to prevent atrophy of the muscle do for grip strength building?

I would love to be able to do more workouts that require good grip. Pull ups, rows, shoulder shrugs, etc without aid. Right now, I have to use straps to even use 40 pound dumb bells for shrugs.

I know none of you may be doctors, etc...but you focus on grip, and those who work hard at something, study it, and execute their knowledge into results...are by far the best source of information in my mind.

Thanks for your time guys.

[Scott Styles]

What happens if you try to progressively add weight to something like a barbell hold for time?

[Teemu I]

Basically, you can take just about any grip exercise and modify it to suit your performance level. That's just what I have done with elderly people I train as a physical therapist. I'm willing to bet that your grip isn't as weak as most of those old folks have.

If you cant do wrist curls with barbell, take a broomstick and attach some weight in to it. If any of the IronMind grippers are too hard for you, go with cheap ones with plastic handles. These are just examples, but I'll hope you'll get the idea.

So modification is the key word here.

[Alawadhi]

buy a store gripper (wal mart) and when you can do 120 reps on it then you can close a T EASILY. When I did 120 reps on it i could close the T for 23 full rep (without a set).

[gerryg]

Ironmind sells the guide gripper...

http://www6.mailordercentral.com/ironmind/...asp?number=1401

If you're new to hand strength or are rehabbing an injury, begin at the beginning with the Guide, the youngest kid on the block and the welterweight of the family: let the Guide introduce you to the world of high-quality hand grippers at a more accessible level, about 60 lb. of pressure, which puts it at the resistance level of a sporting goods store gripper, but with the quality and prestige of an authentic Captains of Crush Gripper. Follow the Guide as you begin your program of hand strength development.

[acorn]

You could get an Ivanko super gripper and adjust the restance as needed. That way you would much more resistance options to get your initial base and training without having to buy alot of grippers.

- Aaron

[gerryg]

You could get an Ivanko super gripper and adjust the restance as needed. That way you would much more resistance options to get your initial base and training without having to buy alot of grippers.

- Aaron

http://www.fractionalplates.com/cgi-bin/ed...;catalogno=9.12

[bunchofbananas]

I'm guessing you need something easy on your joints due to the arthritis type thing. I would advise rolling up a towel and looping it through some plate or tie it round a dumbell and hold it by your side with your hand facing as if you were doing a vbar lift. http://www.t-nation.com/forum_images/10164...962.anson_v.jpg

Do this at whatever weight you want for any length of time but aim towards increasing weight and decreasing time (which in turn increases weight attainable therefore gaining the intended goal of grip STRENGTH)

Also do finger rolls with a bar.

pinch a few plates together for thumb work. Maybe just two tens in each hand to start off, or even two fives, it really doesn't matter aslong as its making you stronger and not injuring you.

If i were you i'd be kinda wanting to beef up my wrists to kinda pack them in nice and strong if you get my meaning.

For this i'd do behing the back barbell wrist curls while rolling the weight all the way down to the fingertips. (doing this means you can elimnate doing standard finger rolls aswell)

reverse barbell curls will sort your forearm extensors out, and elastic band finger expansion will be perfect resistance for your finger extensors.

As you train i'd be very aware of the whole hand health issue simultaneously with hand strength.

I guess you'll already be taking supplements like fish oils etc.... to help with joint lubrication.

[BIKERICH]

You can get an Ironmind guide gripper if you can already close a store gripper.also the knurled handle will prepare you for any future grippers which you will get after you close the one you have.but one step at a time.also im makes extensor bands that come 2 ea. in 5 strengths in 1 pkge. which are good for the extensors by wrapping around your fingers n pushing outwards.a good balance to grippers

[K2Cliffhanger]

Thanks for all the tips. I should have said more about certain things though: A friend has a gripper, and I can BARELY move it. He can pinch that sucker closed, and I can't move it hardly a hair.

For wrist felxion: I can curl my hand up (palm facing down), but can only curl about 10 degrees downward (palm still down). This is also a hinderance for bicep training because I can't get that final turn of the wrist to get the peak of the bicep workout. Side to side: 15 degrees each way.

Finger rolls are difficult as the barbells, with NO weights on them (20 pounds I think is the bar) is too much, and I can't even do that. One would be surprised at the level of grip I have/don't have.

Hands have a slight deformity, which looks like RA, but no pain like RA gives.

Actually there is no pain associated with my condition, just limited mobility/strength. My ankles have even less movement, and my calf muscles have totally atrophied. Looks odd with a 10" calf and a 22" thigh. I've given up on calves, as trying to get the calf muscles to respond after 28 years of no work would be pointless.

However, grip is needed in many areas. From moving boxes, to opening the damn pickle jar.

So now that I have given more details on my physical, and abilities with grippers...Oh, and those squishy stress balls I have trouble with as well...is there other ways that I haven't heard of to use?

[Teemu I]

Read Mastery of Hand Strength by John Brookfield, you'll learn A LOT about different exercises and I bet that by the time you have finished that, you know plenty what to do and how to do. Just remember that every exercise can be modified to match your performance.

[don chi]

Welcome to the board K2, it's good to have you here!

Don't even concern yourself with what the weights are. Thats unimportant. If an empty barbell is too heavy than take a broomstick and put a 5 lb. weight on it for the finger rolls. Just use your imagination if some of the loads are too heavy. Good luck to ya man!

[Teemu I]

Welcome to the board K2, it's good to have you here!

Don't even concern yourself with what the weights are. Thats unimportant. If an empty barbell is too heavy than take a broomstick and put a 5 lb. weight on it for the finger rolls. Just use your imagination if some of the loads are too heavy. Good luck to ya man!

That's just what I was talking about! Any piece of equipment can be replaced with something that is easier/lighter but similar or almost similar, while giving you the benefits all the same.

[Alawadhi]

Do what they said and your grip/strength will go up.

[wolffish1]

You really have 2 main issues, mobility and strength.

Start with light weigths and use movements were you can focus on the stretch aspect of the exercise. Time your repetitions say 2 second positive-2 second static at top- 2 second negative - 4 second static at the bottom position (really stretching at the bottom). This will give you a 10 second repetition. Try to get at least 6 (60 seconds TUT- time under tension) and go no more than 12 (120 seconds). (((use a metronome))) The slower speeds will allow you to focus on your form and most importantly stretching and the lighter weights prevent injury since you have weak wrists to begin with. Tendon strength especially with your condition has to occur gradually.

Work on the mobility and strength with a focus on mobility. The increase in mobility will give you a larger range of motion in which to gain strength in. Take 2 minutes rest between sets.

Make sure when doing exercises that you keep constant tension throughout the exercise.

If you have 15 degrees of motion left and right, then use a 16 oz hammer to start and work your left and right sides.

Looking at your condition, I feel that it would be best to limit this to 2-3 different exercises to failure starting with 2 workouts per week. Make about 4 different routines with different exercises and rotate back on the 5th workout to allow for different neural patterns and for variety.

Wrist extension, wrist curl, flexion (L & R), static holds, hand opening exercise, Ivanko supergripper, hammers, pinching, etc are good exercises.

Make sure to warm up before the workout using warm water in a pot running in the sink for about 2 minutes then find something that you could use to do a few light easy reps and go at it.

Be sure to stretch after the workout.

Gain strength while gaining mobility and you will happier in the long run.

Try the same thing with your calves. Deep stretching and try to keep your TUT between 90 and 120 seconds since calves on most people are slow twitch.....

As was said before, high dose fish oil will help tremendously (www.drsears.com) and try to find an oriental neighborhood near you where there are accupuncture specialists. That along with hand massaging will work wonders.

[Scott Styles]

What'd your doctor tell you to do to build up mobility and strength? The obvious answer is stretch what is tight and strengthen what is weak, but it doesn't sound like the solution to your problem is that simple.

[K2Cliffhanger]

No, my situation is anything but simple. If ya'll want a idea as to what Arthrogryposis is, do an image Google search, and ya'll can see what I'm dealing with.

I will do the best that I can on some of the techniques said. Thanks.

[quazimodo]

Dont lose heart and be progressive, you will find that you get angry often because progress is slow (i did :/) but just keep at it and always vary your workouts, but be consistant and give it all you have. I would suggest you write down a good 10 week workout schedule complete with all details including reps, weights etc. and stick to it, you WILL get stronger.

[BIKERICH]

After you write your routine down as was suggested previously, it might be a good idea to discuss it with your M.D. to see what he thinks. also i dont know if you go to rehab but can discuss with also. if there are no health concerns, go with the suggestions of the Board and you WILL PERSEVERE! Good Luck!

Edited July 12, 2006 by RICHIEC.

[Teemu I]

You really have 2 main issues, mobility and strength.

Start with light weigths and use movements were you can focus on the stretch aspect of the exercise. Time your repetitions say 2 second positive-2 second static at top- 2 second negative - 4 second static at the bottom position (really stretching at the bottom). This will give you a 10 second repetition. Try to get at least 6 (60 seconds TUT- time under tension) and go no more than 12 (120 seconds). (((use a metronome))) The slower speeds will allow you to focus on your form and most importantly stretching and the lighter weights prevent injury since you have weak wrists to begin with. Tendon strength especially with your condition has to occur gradually.

Work on the mobility and strength with a focus on mobility. The increase in mobility will give you a larger range of motion in which to gain strength in. Take 2 minutes rest between sets.

Make sure when doing exercises that you keep constant tension throughout the exercise.

If you have 15 degrees of motion left and right, then use a 16 oz hammer to start and work your left and right sides.

Looking at your condition, I feel that it would be best to limit this to 2-3 different exercises to failure starting with 2 workouts per week. Make about 4 different routines with different exercises and rotate back on the 5th workout to allow for different neural patterns and for variety.

Wrist extension, wrist curl, flexion (L & R), static holds, hand opening exercise, Ivanko supergripper, hammers, pinching, etc are good exercises.

Make sure to warm up before the workout using warm water in a pot running in the sink for about 2 minutes then find something that you could use to do a few light easy reps and go at it.

Be sure to stretch after the workout.

Gain strength while gaining mobility and you will happier in the long run.

Try the same thing with your calves. Deep stretching and try to keep your TUT between 90 and 120 seconds since calves on most people are slow twitch.....

As was said before, high dose fish oil will help tremendously (www.drsears.com) and try to find an oriental neighborhood near you where there are accupuncture specialists. That along with hand massaging will work wonders.

That is some really good advice there: you want to work on both mobility and strength and good way to do so is exactly what was suggested here, best exercises for your condition are those that kind of build up strength and mobility at the same time. That way you will ensure that you will not develop a so called weak mobility, which is undesirable.

[gazza]

K2

I would just like to say well done for just being prepared to stick with it when the odds are not stacked in your favour and so many other people would/have given up.

[K2Cliffhanger]

Thanks Gazza, and all of you for the ideas, support, and awesome outlook. I'll frequent the boards and post updates.