DanCottle Posted July 30, 2010 Share Posted July 30, 2010 Hey everyone I have started working on grip within the last month or so and have recently found this forum. I have been climbing a bit in the last year and i think this has me get a bit of a head start. My goal is basically to get a high strength to weight ratio for some special lifts and maybe to help climbing a bit. The lifts I do are- rack pulls alternate grip 585 for a 10 second hold 2.5" barbell overhand grip 315 for 10 seconds static hold on a 2 inch ledge weighted with 135 for 25 seconds pinch grip 2 35s for about 2 seconds, plates are also slightly thicker than york 2 hand pinch 150ish with 2 york 45s and change i'm using a bar from a rack to hold the weights together so i am assuming it is around 10 pounds I weight 170 btw. 2 Goals of the near future the regular rafter pull up using two rafters and also i'm not sure if i have heard of anyone doing it but a single rafter pullup (2 hands) any tips? Ive never really tried it but i assume when i can pinch around my bodyweight i should be able to do it? Quote Link to comment Share on other sites More sharing options...
Brad Posted July 30, 2010 Share Posted July 30, 2010 Hey everyone I have started working on grip within the last month or so and have recently found this forum. I have been climbing a bit in the last year and i think this has me get a bit of a head start. My goal is basically to get a high strength to weight ratio for some special lifts and maybe to help climbing a bit. The lifts I do are- rack pulls alternate grip 585 for a 10 second hold 2.5" barbell overhand grip 315 for 10 seconds static hold on a 2 inch ledge weighted with 135 for 25 seconds pinch grip 2 35s for about 2 seconds, plates are also slightly thicker than york 2 hand pinch 150ish with 2 york 45s and change i'm using a bar from a rack to hold the weights together so i am assuming it is around 10 pounds I weight 170 btw. 2 Goals of the near future the regular rafter pull up using two rafters and also i'm not sure if i have heard of anyone doing it but a single rafter pullup (2 hands) any tips? Ive never really tried it but i assume when i can pinch around my bodyweight i should be able to do it? Hi Dan, I can do many pinch grip feats on the rafters, including rafter pull-ups on a single rafter. I highly recommend pinch grip lever curls (I use the Red Rafter Pinch Grip Block) for wrist strength in addition to your pinch grip training. Brad Quote Link to comment Share on other sites More sharing options...
DanCottle Posted July 30, 2010 Author Share Posted July 30, 2010 Oh cool I will try out some curls with a pinch grip if that will help. I dont actually do any type of curl at the moment. How much do you weigh and can you 2hp? Quote Link to comment Share on other sites More sharing options...
Brad Posted July 31, 2010 Share Posted July 31, 2010 Oh cool I will try out some curls with a pinch grip if that will help. I dont actually do any type of curl at the moment. How much do you weigh and can you 2hp? Dan, I weigh 145 pounds. I train my pinch grip by hanging from a single rafter with added weight to my body. It is much more specific for my pinch grip goals. I do not do two hand plate pinching. My best pull-up on a single rafter is bodyweight plus 60 pounds. The texture of the rafter is easier to grip than plates but the wrist position while hanging on the single rafter is a bit awkward. Brad Quote Link to comment Share on other sites More sharing options...
DanCottle Posted August 2, 2010 Author Share Posted August 2, 2010 Well i tried a pull up pinching the outside of a power racks 2 painted metal beams which is prob 2.5-3 inches wide and shallower than my fingers. I held my fingers lower than normal so they didn't wrap over the top and surprising i was able to do a pull up. I was using my chest to squeeze in to help. So i'm trying a real double rafter pull tomorrow which seems like it would be way easier. Quote Link to comment Share on other sites More sharing options...
Brad Posted August 2, 2010 Share Posted August 2, 2010 Well i tried a pull up pinching the outside of a power racks 2 painted metal beams which is prob 2.5-3 inches wide and shallower than my fingers. I held my fingers lower than normal so they didn't wrap over the top and surprising i was able to do a pull up. I was using my chest to squeeze in to help. So i'm trying a real double rafter pull tomorrow which seems like it would be way easier. That is great! You should not have any problem with the regular rafter pullup. Brad Quote Link to comment Share on other sites More sharing options...
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