How do you progress Pinch Grip?

[AdriaanRobert96]

So my question is simple, how does one progress pinch grip?

I’ve been at it for a while ON and OFF and I’ve never been able to get a good feel for what might be optimal for good hand strength in pinch grip.

I know the answer as always would be ”different approach to it but not sure how to go about it.

Reps and sets, holds for time?

What have you been experiencing the most results with?

Odd thing, but my milestone is to pinch 2 45’s

Or atleast the same weight on my home made pinch implement.

Got 2 of em and they look like this: 

 

[Blacksmith513]

Play around with reps, sets, holds... If you are going for just strength and not endurance and using timed holds, once you can do a few sets of 10 seconds... up the weight.

Another thing you can do is incorporate resistance bands into the lift.

[AdriaanRobert96]

17 minutes ago, Blacksmith513 said:

Play around with reps, sets, holds... If you are going for just strength and not endurance and using timed holds, once you can do a few sets of 10 seconds... up the weight.

Another thing you can do is incorporate resistance bands into the lift.

Appreciate the feedback, it just so happens that It feels like there’s no progress at all..

I’ll keep ya’ll updated

[Florian Kellersmann]

With friction lifts, it is not that easy to make steady progress in training, since the friction is not the same on every day, because humidity is not always the same. 

I found out that chalk is not chalk, so I would suggest to try different brands of chalk to get the most consistent results. An additional exercise to regular pinch training could be plate curls. The more you can "wrist curl" the plates while pinching the better.