twig Posted December 2, 2007 Share Posted December 2, 2007 What's the best single exercise for it? Overcrush? Straphold? Filed (BTR) close? Hoseclamp/choked close? It seems to me that: Overcrush means you can grind for a while, but there's no definate as to how hard you're crushing. Straphold means you can quantify how hard you're crushing, but as soon as you let up, the weight falls and you're done. Beyond the Range means you're probably not crushing as hard as you could be, but you're extending the range of your crush. Hose/Choke means you're doing a heavy partial through the hardest part of the movement. Any thoughts? Quote Link to comment Share on other sites More sharing options...
Cannon Posted December 2, 2007 Share Posted December 2, 2007 I would actually say negatives with a gripper you can hold at about 1/4" or less. And even "rodeo" negatives for some added flavor. This is just what has worked well for me. I'm really interested in what others will say! Quote Link to comment Share on other sites More sharing options...
Griffin Posted December 2, 2007 Share Posted December 2, 2007 Filed (BTR) close with an equal or slightly harder gripper, and hoseclamp/choked close have had the most carryover for me. Quote Link to comment Share on other sites More sharing options...
TimK Posted December 2, 2007 Share Posted December 2, 2007 I'm currently using the choker method with my PDA choker. I think it has helped me build consistency in closing my 2.5. I haven't used any of the other methods yet so I couldn't comment on their effectiveness. Quote Link to comment Share on other sites More sharing options...
Bearcat 74 Posted December 2, 2007 Share Posted December 2, 2007 Strapholds and BTR, BTR strapholds are great also. Quote Link to comment Share on other sites More sharing options...
superfeemiman Posted December 2, 2007 Share Posted December 2, 2007 (edited) Working in that range with exercises that you find are the best will help you most. EDIT: As far as me specifically, I find they all work pretty well. Edited December 2, 2007 by superfeemiman Quote Link to comment Share on other sites More sharing options...
Autolupus Posted December 2, 2007 Share Posted December 2, 2007 (edited) How would you work it on bench or squats? Partials, volume, high rep, stripping, pyramids? Edited December 2, 2007 by Autolupus Quote Link to comment Share on other sites More sharing options...
Bill Piche Posted December 2, 2007 Share Posted December 2, 2007 See my signature. Last 1/8 especially. Quote Link to comment Share on other sites More sharing options...
JoeGrip Posted December 2, 2007 Share Posted December 2, 2007 See my signature. Last 1/8 especially. True that, its all in there. Quote Link to comment Share on other sites More sharing options...
menace3000 Posted December 2, 2007 Share Posted December 2, 2007 Forced closes+negs on gripper you cant close level above Strap holds on moderate gripper BTRs on gripper you can close filed down... Overcrushes Individual Finger closes of the ^ Time Holds with overcrushes... doing it on hose clamped/choked gripper is also great method to make steady progressions... Quote Link to comment Share on other sites More sharing options...
pdfk20 Posted December 2, 2007 Share Posted December 2, 2007 BFNs Quote Link to comment Share on other sites More sharing options...
menace3000 Posted December 2, 2007 Share Posted December 2, 2007 bounce forced negatives? Quote Link to comment Share on other sites More sharing options...
pdfk20 Posted December 2, 2007 Share Posted December 2, 2007 yeah i do a fair amount of bounce forced negs , especially when im in that last 1/8" range. Quote Link to comment Share on other sites More sharing options...
porkchop Posted December 2, 2007 Share Posted December 2, 2007 I've done some strap holds and seen some gains there when I am working the close end of the range, but I've found BFN's and BTR work to help me out the most. pc Quote Link to comment Share on other sites More sharing options...
crobb1320 Posted December 2, 2007 Share Posted December 2, 2007 Please excuse my dumbness ,but what the heck is "BOUNCE FORCED" negative???and BTR???? I also am looking for advice to get the last 1/4-1/8"on my 2.5. Quote Link to comment Share on other sites More sharing options...
Alawadhi Posted December 2, 2007 Share Posted December 2, 2007 BTR is beyond the range. It's like when you file down a gripper and close it. Then you will go more than the range on closing it. Quote Link to comment Share on other sites More sharing options...
TimK Posted December 2, 2007 Share Posted December 2, 2007 How do you do a bounce forced negative? Quote Link to comment Share on other sites More sharing options...
pdfk20 Posted December 2, 2007 Share Posted December 2, 2007 How do you do a bounce forced negative? Okay i'll explain: Take a gripper that you can nearly close (i.e get to the last 1/4" or 1/8"), try to close it from whatever kind of set, when you get to the point where you can't close the gripper any further, use your other hand to force the gripper completely shut. Once the gripper is shut remove the assisted hand and the gripper will naturally open a little bit, but keep squeezing you may find you can actually hold it with the bars closer at this point. Then repeat the process for a second rep, i.e you bounce the the gripper shut with the other hand, let go and repeat, you can do this for several reps but it will seriously cain your hands! What i do is just force the gripper shut like in a BFN remove the assisted hand then just hold for as long as possible rather than repeating for a second rep, some guys however will do 5 or more reps. Quote Link to comment Share on other sites More sharing options...
TimK Posted December 3, 2007 Share Posted December 3, 2007 Thanks Pete! I will sometimes provide assistance to one hand with the other in order to get the last 1/4" or so. I never thought about doing it for a few reps, though. I'll have to try it. Quote Link to comment Share on other sites More sharing options...
porkchop Posted December 3, 2007 Share Posted December 3, 2007 I usually do BFNs for 3-5 reps @ about 1 second each then fighting the last one for as long as possible. I'll do 3-5 sets of these on a workout. pc Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.