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Squats, Strongman Strength & Grip


David Horne

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I haven't done really any grip stuff for a while as I've been just training on strength and strongman stuff. Anyway I tried some grip events for the first time in a while yesterday and was pleasantly suprised how strong I was. Weights felt light, possibly due to my squatting that I have been doing for about 6 months now.

I'm not back to where I was regarding my squatting pre 2000, but managed an easy 150k Front Squat on friday night, the biggest for a while.

This is just a heads up to folks who don't train other bodyparts, that maybe if you did some squats you would improve even more.

David

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David, I have been doing squats for a month so far. I too, am hoping to get a boost in grip from doing them. It should be interesting as I have never done any real weight training before.

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Good post, David! This is something, many of us know, but to know the benifit of squats and to do them is a sometimes a different story if you are lazy or busy.

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squats are awesome for overall strenght, i believe its a valuable exercice for all of us!

good work David! 150 kgs its excellent! u can improve it of course!

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It's not coincidental that here in the UK we have a few strongmen coming in and doing very well at the less technical grip events with there first touches. I saw Big Loz front squat 210k for 2 or 3 the other day, so no wonder a 100k pinch feels light.

By the way my aim this year is to Front Squat 180k, which I'll be very pleased with.

David

Edited by davidhorne
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Totally agree. I try and squat at least once a week. Your grip always seems stronger after a heavy leg session. Also i seem to have a stronger grip when i am training strongman events.

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I know that Sam, as above, and others feel they get a test boost from squats before grip so that's one way to go. It's also worth noting that Viper and a few others, including myself, do proper all body workouts. Last year a fair bit of my grip stuff was done after other bodyparts. But if guys are only doing grip they are losing out.

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I'm not much of a weight lifting expert, but I have noticed this as well. My pinching and vbar improve dramatically even if I am tired from heavy squats.

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Hey David, do you use a lifting belt when you squat? Might be a silly question but I know when I stopped using a lifting belt about a year ago I have had to drop my squat about 40 to 50lbs. I'm thinking about going back to wearing a belt.

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Ryan,

I used a belt on the 150k, but didn't on my previous lifts up to 142.5k. This was only really because I forgot to put it on. I think there would be less drop off with Front Squats than back squats.

David

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Lower back issues mean that convention squats are out for me, but I've always done heavy lower body work whether it's leg press, hip belt squats or more recently lifting the Dinnie Ring replicas (courtesy of David). I feel that it benefits whole body.

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Bonzi: squats its a great exercice to work all your body at once! u are using your wrist big time holding the bar on your shoulders this really warm up the hands! i dont see any trick to do hindu squats,regular or front work better because u can

use more weight-)

Edited by ewokhugo
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I agree with this Squat's is a full body workout I don't go heavy anymore but I do enough to keep in shape. But my leg injury is keeping that on the shelf for a while. I was really working on the kettlebell squat's to before my injury looking forward to getting back to it.

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David-

I almost made a new post about something similar. Specifically, heavy pulling. Many of the good grip guys come from a decent background in pulling heavy weights. Pat P comes to mind, Jedd and Dave T pulled 500+, and of course Ryan K was a grip stud out of nowhere and he pulls 800.

I know long arms and fingers help the pulling and probably grip stuff as well, but taking a look at some of the grip guys I think pulling on heavy barbells also helps.

Some guys who can't pull alot (Chris R and Josh D I am thinking about you!) might help their grip alot by lots of heavy pulling. I know many guys are limited by back injuries, but things like chins or rack pulls can still let you get a bit of weight in your hands and save your back. Also front squats, for those having troubling with their back for DO axle or one handed DL.

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David-

I almost made a new post about something similar. Specifically, heavy pulling. Many of the good grip guys come from a decent background in pulling heavy weights. Pat P comes to mind, Jedd and Dave T pulled 500+, and of course Ryan K was a grip stud out of nowhere and he pulls 800.

I know long arms and fingers help the pulling and probably grip stuff as well, but taking a look at some of the grip guys I think pulling on heavy barbells also helps.

Some guys who can't pull alot (Chris R and Josh D I am thinking about you!) might help their grip alot by lots of heavy pulling. I know many guys are limited by back injuries, but things like chins or rack pulls can still let you get a bit of weight in your hands and save your back. Also front squats, for those having troubling with their back for DO axle or one handed DL.

Totally agree, i rarely squat but i deadlift all the time (best 585@210lbs) i know heavy pulls help with everything else.

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David-

I almost made a new post about something similar. Specifically, heavy pulling. Many of the good grip guys come from a decent background in pulling heavy weights. Pat P comes to mind, Jedd and Dave T pulled 500+, and of course Ryan K was a grip stud out of nowhere and he pulls 800.

I know long arms and fingers help the pulling and probably grip stuff as well, but taking a look at some of the grip guys I think pulling on heavy barbells also helps.

Some guys who can't pull alot (Chris R and Josh D I am thinking about you!) might help their grip alot by lots of heavy pulling. I know many guys are limited by back injuries, but things like chins or rack pulls can still let you get a bit of weight in your hands and save your back. Also front squats, for those having troubling with their back for DO axle or one handed DL.

Totally agree, i rarely squat but i deadlift all the time (best 585@210lbs) i know heavy pulls help with everything else.

The grip aspects of heavy pulls are great. One often overlooked benefit is the protection that building the pulling muscles gives your body. Pulls and squats along with neck training are an excellent thing to have behind you in the event of an accident. A few years ago I took about a ten foot fall at work and I really believe that my years of heavy pulling and the muscles developed by doing so helped me walk away in fairly good shape. A robust back and neck in my opinion is the best thing you can do for your body next to a clean diet.

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I agree wholeheartedly that squats are awesome at building overall strength. I've always loved doing them (only recently did I learn that not everone like them) and in the past three month's I've started to get serious about working for strength in the legs and core (as opposed to keeping up current levels) and I've seen leaps and bound in overall strength. I can only imagine that when your numbers get up high (like the 400-500+) mentioned here, overall strength must be great.

One question though that I've been meaning to ask about squats... are the benefits gained from the femurs passing below parellel, or can you use a 90 deg. bend in the leg. I seem to remember on some of the Comps I've watched the bend going past 90, but I wondered if this mattered that much (i.e. does it loss any benefits if not past 90).

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Jay,

In competitions, the rules of most federations require that the thighs are parallel or lower for a squat to count, although there is often controversy about how closely this rule is followed.

For training effect, there is also a lot discussion how low one needs to go. Many feel that the lifter should go as low as they safely can, others feels that going higher is OK as generally more weight can be used. Some think that going rock bottom is bad on the knees, others think that not going rock bottom is bad on the knees.

In my experience you gain benefits from squattiong to all depths if you can safely do so.

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I squat ATG. Anything else seems like i am stopping half way. If you compete in PL work on hitting good depth (just below parallel) if not i suggest atg squats. High squats (above parallel) build ego, nothing more.

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I agree ATG squats are the only way to go. I recommend some weightlifting shoes I love them for deep squatting http://www.werksanusa.com/products-shoe-shirts.asp if you have some trouble going below parallel this along with flexibility work will help you. Also there very stable, that along with elevated wooden heel make squatting awesome for me.

I have trouble with my heels rising up (am trying to get more flexible so I can do proper squats or front squats). I've read that

raising the height of your heels is a bad substitute for flexibility from some and strong recommendations to raise them with plates or footwear from other people. :unsure

I've been training my whole body with weights for 6 weeks now and have gotten stronger overall. My wrists have improved somewhat but my pinch work has regressed.

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I agree ATG squats are the only way to go. I recommend some weightlifting shoes I love them for deep squatting http://www.werksanusa.com/products-shoe-shirts.asp if you have some trouble going below parallel this along with flexibility work will help you. Also there very stable, that along with elevated wooden heel make squatting awesome for me.

I have trouble with my heels rising up (am trying to get more flexible so I can do proper squats or front squats). I've read that

raising the height of your heels is a bad substitute for flexibility from some and strong recommendations to raise them with plates or footwear from other people. :unsure

I've been training my whole body with weights for 6 weeks now and have gotten stronger overall. My wrists have improved somewhat but my pinch work has regressed.

well considering every Olympic lifter uses Olympic weightlifting shoes I'm pretty sure they are not bad for you. They won't hurt you and they will help you squat lower, but its a good idea to stretch a lot also to get flexibility better. I used plates before but they were not very stable and I feared going up in weight, with better shoes I can squat low and not worry about it not being stable. Front squats and Overhead squats have helped my wrist strength a bit as well.

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I was taught powerlifting-style squats and was told the heel should remain on the floor and you should drive from a flat foot. If the heel lifts, it's bad form and it won't help. Look up as you do the lift; this helps. I also notice some people keep the bar high up, almost on the neck. I was taught to keep it low and pull forward like you're trying to bend the bar around your back. I went from sub-200 to 315 mostly on form, not strength.

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Good post.

This is just a heads up to folks who don't train other bodyparts, that maybe if you did some squats you would improve even more.

I have had good results with both Squats and Deadlifts. Short workouts with as heavy weights as I can handle. If I could handle it recovery wise I would do a heavy movement every workout for the legs/back.

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