Grip Strength Training with Clubbells

[SFE]

Hello Everyone!

I'm currently fascinated with grip training. I've done research on sites like Ironmind and so forth but considering I do not have the funds to purchase some of the equipment that I would really like to use for my grip I have come to experiment with as many ways of training my grip stregnth as possible with the Clubbell....

Currently my favorite exercise is trained with the Brusier Clubbell. I grip the close to the ball of the Clubbell with one hand and down in a "Ty Cobb" grip (for now :wink: ) close to the rubber of the CB. Then pressing the hand closest to the end of the CB towards the floor (focusing on the grip of my far hand) I tilt the CB until it is parallel to the floor. Hold for a few seconds and lower to parked position. It is interesting to train with the lower hand gripping with the thumb towards you or away from you to work different parts of my grip. I've also fiddled with the hands closer together with the 25#.

I was curious if anyone had experimented with creating and training grip specific exercises with their CBs as well?

Thanks very much!

[Dan Chomycia]

Steve,

Accentuate the grip strength you already get from the Clubbell try these exercises from my up coming program called "Catch as Catch Can" you should start with light Clubbell. This program deals with Advanced Grip Strength.
Blob Hold
Clean to Order
Take the end of the Clubbell try to Pinch Grip it with your fingers just as you would with a Blob.
Hold for time.
Blob Bounce
Take the Blob Hold let your knees bend shock absorbing the wieght.
Looks like your dancing doing the Bounce.
Blob Catch
When you feel the weightless portion of the Blob Bounce let go and regrip it again immediately and Catch it before it falls.
Blob Switch
Do the Blob Catch Switching hands in mid-air.

Suggestions: Go out side or create an envirionment where if you drop the Clubbell it wont break anything and the Knob won't break.

Talk to you soon,

[Scott Sonnon]

Excellent exercises! Your new DVD is going to be an incredible resource for grip trainers.

[Jay76]

Isen't there a video clip of Tony C doing these on the Clubbell website..I am sure I have seen it...its awesome.

:wink: :wink: :wink: :wink: :D :D :evil:

[Scott Sonnon]

Tony performs different exercises in his video demos. www.catchwrestle.com

[SFE]

Thanks for the awesome ideas Coach Chomycia 8)!!! I've quite often thought of gripping the "head" of the Clubbell but haven't done any exploration. Great thumb workout, often over looked in grip training...

Another thing (a bit off the topic of focusing specifically on grip, but still in the neighborhood) that I discovered messing around with the above grip exercise that I mentioned...Curling the CB like a regular dumb bell while holding it parallel to the floor is a great exercise! I've often noticed how much CST seems to register in the shoulder and tricep region but not so much (for me, at least) in the bicep. This type of curling not only affects the bicep of the curling arm (the arm closest to the "rubber") but a great deal of stabilizing has to be incorporated with the arm nearest the ball of the 'bell! You can of course alter the difficulty of the the curl by bringing the curling hand closer to the stabilizing hand; varying it to an agonizing degree :twisted: !!! Last but not least, the thicker handles of the the heavier CBs gets that nice grip work out, whether you use an overhand or underhanded grip!

The unlimited use of Clubbells is amazing! I'm becoming more and more a fan of the freedom of 2 handed workouts, nothing seems to work the arms and the core the same way! And, of course, the GRIP!

Thanks again Coach Chomycia, everyone!

[Scott Sonnon]

Mills/Reverse Mills assault the biceps like no other exercise I've encountered since along the entire length of the muscle, it works eccentrically, concentrically, and even isometrically during different phases of the movement. But rather than the typical bicep isolation exercises of the past, the Clubbell allows the muscles to progress synergistically.

[Tim Morenz]

coach-I couldn't agree more-once I strarted to do the armpit cast and mill corectly, my arm and chest hypertrophy has begun to skyrocket. The myth of clubs only being a shoulder and grip tool is absolutely ludicrous! Although hypertrophy is not my main aim-the new growth and development is very pleasing to achieve.

t.

[SFE]

I haven't worked with the reverse mill before. I'll be sure to try it out tonight! Thanks for the advice Coach Sonnon!

Perhaps an obvious question, if I may...I assume the reverse mill is exactly as it sounds, casting away from the body to begin with vs. casting across the body. Anything technical I might miss? Thanks in advance!

[Dan Chomycia]

Steve,


I assume the reverse mill is exactly as it sounds, casting away from the body to begin with vs. casting across the body.

Yes that's right :!: :wink:

Talk to you soon!

[Scott Sonnon]

Tim, congrats on your progress, amigo! "Functional Hypertrophy" as Doug describes it well...

Steve, I'll try to get a video up for you.

[Scott Sonnon]

Steve,
Also check out Doug's thread on Biceps Development (http://www.circularstrengthmag.com/forum/viewtopic.php?t=1905).

[SFE]

Thanks very much guys!! I'm always amazed at the quick and awesome help I receive on the CST forum!!! 8) :D

I tried out the Reverse Mill yesterday with entertaining results :) . I'm a big fan of the Mill, nice to have a new exercise to mirror it. Coach Sonnon I would love to see a video clip, thanks for your help and pointing me to Coach Szolek's thread. Great stuff!

To go back to grip issues for a moment. I've started to play around with an idea that I got out of John Brookfield's "Mastery of Hand Stregnth". Basically pinch gripping the handle of the CB and trying to keep it steady for time. Working one handed with my 10#, two handed for heavier ones. Lots of fun...Also "walking" the hands up and down the CB in the same manner(hand over hand, not like John's awesome finger "walking" :shock: ).

Thanks again everyone! You have all been very helpful!

[Scott Sonnon]

Reverse Mill (http://www.circularstrengthmag.com/images/reversemill.AVI)

Here you go.

[SFE]

Thanks Coach!! Very enlightening....Much appreciated!! 8)