Need Advie On Pinch Training

[Stephen Ruby]

So I'm starting to train for king kong of grip now -have done workouts for it but I've been pretty inconsistent and not organized-

I need advise on how to bring up my weak pinch. I did some test lifts today for hub and 1 hand pinch both of which will be lifts for the contest. Today I worked up to a single then did 3x3 for hub and 3x3 with one hand pinch + just messed around with some plate curls at the end since I've heard they can help with the one hand pinch-not really sure if these are strict or how to do them I rarely do them-

My goal would be 10lbs on the hub and 10lbs on the one hand pinch in the next month. I'm curious how I should organize my reps + training especially on the one hand pinch since the jump from 35's to 45's is large since my plates at my gym are wide for me -I think the 45's together were around 3.4inches or so-

My training lifts 55 in plates on the hub-video cut off on accident, got partial lift on 60lbs in plates- 2 35's-these actually felt pretty easy and did reps with them but 45's would not budge- and few plate curls -only did like 2 sets of those at the end since wasn't sure if I was even doing them right-

Any advise on how to bring up the hub or one hand pinch would be great or good exercises I can do for them given my limited equipment.

Edited September 7, 2013 by Stephen Ruby

[jvance]

dude, i would say my pinch has improved the most over the last year or so. I mainly focused on dynamic work with smaller weight (ei; mini tap reps with 2-25s/around the body with 2-25s/35s/and dynamic pinch swings. The biggest thing is to work on different widths and different angles. My one hand pinch went from below 80 to just a hair under 100 in the six months i have been tracking the lift.

[Stephen Ruby]

dude, i would say my pinch has improved the most over the last year or so. I mainly focused on dynamic work with smaller weight (ei; mini tap reps with 2-25s/around the body with 2-25s/35s/and dynamic pinch swings. The biggest thing is to work on different widths and different angles. My one hand pinch went from below 80 to just a hair under 100 in the six months i have been tracking the lift.

Yes you have had huge success on pinch. How often did you work pinch a week? Also for the mini reps like how many would you do + number of sets? That sounds like a good idea I have found working speed on lots of lifts in general works well for me.

What are dynamic pinch swings also? I'm guessing pinch 2 25's and swing them back and forth? I sadly can't do different widths though since I just train with the plates at my gym or I would do that definitely since I feel my plates are too wide for my hand. Thanks for the advise though. You train with one of the strongest pinch guys in the world so I know you have more knowledge then I do for sure.

Edited September 7, 2013 by Stephen Ruby

[Guest Squat More]

For what it's worth, doing high pulls on the hub helped raise my hub lift when I was doing it on a weekly basis, it just increased the time under tension and allows for some volume. Used to do 3x3-5, when my max was 45 pounds I was using 30# and doing the high pulls, making sure the hub and my hands were chalked well. Doing this took me from a 40# max lift to right at 61 pounds weighed on an electronic scale.

[Stephen Ruby]

For what it's worth, doing high pulls on the hub helped raise my hub lift when I was doing it on a weekly basis, it just increased the time under tension and allows for some volume. Used to do 3x3-5, when my max was 45 pounds I was using 30# and doing the high pulls, making sure the hub and my hands were chalked well. Doing this took me from a 40# max lift to right at 61 pounds weighed on an electronic scale.

I have noticed that guys in the 70+ range do this also.-I want to get into that range- I'm more worried about it slipping but I think if I build up on it slowly it should be fine. I mean I have the old hub and that thing doesn't seem to hold chalk that well at all and some lifts feel easy like the 55 then the 60 slipped on me.

Basically light reps done with high pulls for moderate reps. I will try that on my next session with them in a few days.

Edited September 8, 2013 by Stephen Ruby

[jvance]

dude, i would say my pinch has improved the most over the last year or so. I mainly focused on dynamic work with smaller weight (ei; mini tap reps with 2-25s/around the body with 2-25s/35s/and dynamic pinch swings. The biggest thing is to work on different widths and different angles. My one hand pinch went from below 80 to just a hair under 100 in the six months i have been tracking the lift.

Yes you have had huge success on pinch. How often did you work pinch a week? Also for the mini reps like how many would you do + number of sets? That sounds like a good idea I have found working speed on lots of lifts in general works well for me.

What are dynamic pinch swings also? I'm guessing pinch 2 25's and swing them back and forth? I sadly can't do different widths though since I just train with the plates at my gym or I would do that definitely since I feel my plates are too wide for my hand. Thanks for the advise though. You train with one of the strongest pinch guys in the world so I know you have more knowledge then I do for sure.

Stephen, i generally work pinch 3-5 times a week - i know - rediculous... but volume works well for me. Of course i don't go out to failure on anything. I just work within my limits and try to improve on each width or the amount of volume i can achieve in a certain amount of time. One rep max PRs are tested about every two weeks. With the mini taps i use my empty apparatus (63#) and try to get sets of 15-25 mini taps, 2 or 3 times a session. Swings; I swing the euro back and forth between the legs like a kettlebell for reps until my form starts to fall apart.