Tips Needed From Sw Users

[Geralt]

Hi guys,

Question. Training now on last part of CCS close. I want to DOMINATE it. I´m aiming now at three aspects:

- Negatives with #3.5 in combination with a good setting (pinkyfinger only kicking in last part of the sweep)

- Strapholds

- SW

What would be the best routine with the SW? I read two things:

- Reps/singles from parallel with 5 sec. holds;

- Timed holds / negatives which enough weight to SLOWLY force the hand to open up.

What were your results? Any tips/suggestions? BTW I don´t have a filed handle yet.

Thanks!

[Magnus]

I pretty much just did forced BFNz and timed holds (~25sec) with mine.

[Cannon]

There was recently a really good thread about this. I'll see if I can find a link.

[Cannon]

Found it.

http://www.gripboard.com/index.php?showtopic=34637&view=findpost&p=482576

[Geralt]

Found it.

http://www.gripboard.com/index.php?showtopic=34637&view=findpost&p=482576

thanks Frank and Matt. I'll read it tonight, looked very interesting, dunno why I didn't find this one before posting this topic. I'll brief my findings on this one when training.

Edited November 4, 2010 by Geralt

[Malice]

What works best for me with the SW is heavy negs starting with warmups doing 3-4 sets of 10 second holds and adding 10 lbs each set. The I go to my workout weight which I can barely hold for 5 seconds on the first rep and gradually gets less by the 10th rep. My goal is always to be trying to get the equivelent weight as the gripper I'm trying to close and I add weight every workout. I only use it once a week on the last workout cuz it does a number on my hands but it works great.

The SW was designed as a negative machine so I don't know how effective it would be for parallel reps. I also ground the short handle for BTR and prop the front up with a thick phonebook(per Wade's recommendation) to make it easier on my wrists.

At least that's what I did when I was using it. When I heal up I'll be making it a regular part of the routine again.

[Geralt]

What works best for me with the SW is heavy negs starting with warmups doing 3-4 sets of 10 second holds and adding 10 lbs each set. The I go to my workout weight which I can barely hold for 5 seconds on the first rep and gradually gets less by the 10th rep. My goal is always to be trying to get the equivelent weight as the gripper I'm trying to close and I add weight every workout. I only use it once a week on the last workout cuz it does a number on my hands but it works great.

The SW was designed as a negative machine so I don't know how effective it would be for parallel reps. I also ground the short handle for BTR and prop the front up with a thick phonebook(per Wade's recommendation) to make it easier on my wrists.

At least that's what I did when I was using it. When I heal up I'll be making it a regular part of the routine again.

OK! Guess that's the most logical thing to do...Did almost the same routine yesterday. Have been fiddling around yesterday evening to figure out what works and what feels good.

The gripperweight equivelent is a bit tricky for me because my SW is not in exactly (but almost)the same specs as the 'standard issue' SW. I just go for my feeling which weight gives the best result. Yesterday I had a weight of 12.5 kg's (app. 27,5 lbs) on the handle and that was quite taxing in my hands. But that was more of my skin hurting than my hands that couldn't hold the load... I could feel the calluses immediatly growing on the middle part of my fingers, but man, this machine gives my hands a workout that I almost never experienced before! Had trouble closing the #1 afterwards, so they were completely wasted. Certainly not one to use on a daily basis!

Edited November 5, 2010 by Geralt