One of the single most effective ways
to build hand and grip strength is by using thick handled equipment.
It's one of the secrets of building a strong grip!
You can buy thick bars and thick handled
dumbells but what do you do if can't afford to buy those things
or train in a commerical gym and don't want to bring your own equipment.
You need to find a way to create your
own thick handles and do it in a way that doesn't damage the equipment,
is not permament onto the equipment (like wrapping layers of tape
around the handles) and is easy to carry with you. Being extremely
cheap doesn't hurt either!
I've got a solution that is all of
the above...
it gives you a much thicker grip
to give you the advantages of a thicker bar
it doesn't damage anything
it's not even close to being permanent
it's so cheap, it doesn't even
matter if you wreck the things...you can whip up another set of
grips for pennies.
So what is the solution? It's foam
pipe insulation that you can get at any hardware store or home improvement
store!
1. It's about 5 bucks for a package
that contains quite a few lengths of it. When you use it for your
grips, you only need a 5 inch sections - imagine how long a pack
of 20 feet will last!
2. It's foam so it doesn't scratch
anything.
3. The insulation is already precut
along the length so all you have to do is open it up a bit and place
it on the bar/handle. It pops right off just as easily.
4. It's lightweight and easy to carry
around after you cut it to length.
5. Being thick foam, it also gives
you an advantage over even regular thick bars. When your hands squeeze
on the foam, it molds to your grip. Why is THAT useful? Ever try
running the sand? When you you grip foam, you get a similar effect
- it works all the small muscles of the hands and forearms because
your grip on the foam is constantly shifting just a little bit.
This doesn't happen with solid steel bars but it does with the foam.
6. Being soft, it is also easier on
the hands - I've used this technique with very heavy weights and
it works quite well. If have hand pain or clients who have hand
pain when lifting, this really helps.
So basically, all you need to do is
go to the hardware store and get 1 inch foam pipe insulation. Take
a pair of scissors and cut off two 5 inch sections from the end.
What I'm doing in the pictures is measuring directly against the
handle size of my dumbells.
Cut the section off once
you've got the size.
"Snap" the
foam around the handle.
Done!
The nice thing is, once you've got
the foam cut to size on the dumbells, you can use the very same
pieces of foam on your barbells. Just snap the foam pieces onto
the bar where you would normally grip it.
You'll notice a difference in how
the exercises feel when you've got the foam grips on the bars and
dumbell handles! It's a very effective and very easy piece of equipment
to make.
If you want to really go nuts with
this technique, you can buy the 1" foam then also buy a LARGER
2" foam to go around that as well! This doubles the foaminess
and makes it even more challenging to the grip.
If you've got own equipment and want
a more permanent, longer-lasting solution, that's easy as well.
Just snap the foam on then wrap it around with duct tape a few times.
It won't be going anywhere and the duct tape will protect the foam.
Not pretty but it works like a charm.
Nick Nilsson is the Director
of Online Operations for Staley Training Systems. He has
a degree in Physical Education and Psychology and has been
inventing powerful new training techniques for more than
18 years.
Nick is the author of a number
of bodybuilding eBooks (listed below) all available by clicking
here and has written for a variety of publications
including Men's Fitness, Reps, Musclemag, Bodybuilding.com
and many others. He can be contacted at nick@staleytraining.com.
Staley
Training Systems
P.O. Box 2334 • Gilbert, AZ •
85299
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