Improving the Log Press

I recently posted a couple of video on improving the log press at my main site, DieselCrew.com. You can see the full article here: Strongman Training Log Press Strength.

Included in the post were a couple of videos, which you can see below:

After posting these video clips, I got a few questions, which I answered via my newsletter, but because I have continued to get questions on these videos, I wanted to post them here as well.

Q: Why are you going so light on the band-resisted work?

Actually, the weight in the video is deceiving. The log
we are using is a homemade log built from scrap and
weighed 174-lbs empty. (We left it outside one night and
scrappers came by and stole it from us - bastards).

With the log being so heavy, and with me being so tall,
all that made sense to do at the time was the black
mini-band for the added resistance.

Band-resisted bench press is an exercise that countless
Powerlifters do in order to build strength for the bench
press. Generally, they keep the bar weight light and move
the bar against the bands with as much speed as possible.

This is of course possible with the log as well, if you
have a light enough log. For instance, with a light
enough log, you could attach bands and perform a
more strict version of the press with less leg drive and
put the focus more on the shoulders and triceps.

How we have it set up in that video, it focused on leg
drive and tricep strength, by having to really commit to l
ocking the log out.

The Log Against Bands was HUGE for me as a
competitor. I strongly suggest you try it if you are looking
to increase your Overhead Lifting.

Q: How would you go about adjusting the log
against bands set-up in order to increase or
decrease the resistance?

Good question. In the video, we have the bands attached
near the floor. We modified that squat cage by drilling
holes in its feet and putting in eye-bolts so that we could
easily connect bands.

A good way to be able to adjust the tension of the bands
is to change the location where they are rigged or choked.

For instance, you can choke the bands to the pins of the
squat cage in order to decrease the distance you are
stretching the bands. The higher the pins and the spot
the are rigged, the lighter the resistance will be and vice versa.

I use a slightly different set-up in the video labeled "||||"
on this page: Strongman Training

Q: Where are you training in those videos? It looks
like a garage, but not like your garage?

Yes, that is a garage we are training in, in a couple of
those videos. You see, up until about 2006 I did the
majority of my Strongman Training with about 3 to 5
other dudes in Sayre, PA. Back then we were competing
in Strongman, so we all met at my buddy, Jim "Smitty"
Smith's place to train.

I had a series of injuries late 2005 and 2006 and I decided
to stop competing in Strongman. Around this time, gas
prices started to go through the roof and I began putting
together my own garage gym at the end of 2006, so I
don't get up there much anymore.
(They don't come down here either, LOL)

Those guys also started training full time at a commercial
facility in Elmira NY, which is even further away, so I get
up to train with them even less these days, especially now
that I have a daughter.

Believe me, I miss training with those guys.
We are a group that loves giving it our all, pushing one
another, topping one another, and talking major
SMACK all at the same time.

Q: Is that a mullet in the Log Clean video?

No! That is not a mullet. I never had the balls to carve
a mullet out of it.

From 2005 to 2008 I had some pretty long hair. In fact,
I was traveling on red-eye flights one time and was given
service at an airport shop after hours because the guy
thought I was Triple H...

Triple H basically stole my look, even my chin-strap beard
that grew into a mustache.

Hopefully this Q and A section help you better
understand the reasoning behind what is going on in the
videos. If you have any other questions, let me know and I
will try to cover things in more detail in a future email.

For more information on Strongman Training, check out our DVD, below:

Strongman DVD Coming Soon

Guys, I am coming out with a DVD on Strongman Training very soon. If you want to get on the early bird list, sign up below:

Put your name and email in the box below.

Isometrics for Gripper Strength

This is another outstanding guest post from Mike Rinderle. Enjoy!

When you hear the term isometrics, many people flash back to the old Charles Atlas Courses in the back of our childhood comic books. But isometric training is making a big comeback for weightlifters, strongmen, and even grip athletes. So how do we apply isometrics (Isos) to your gripper training for huge gains?

An isometric exercise is one where the range of motion during the muscle contraction is very small or non-existent. It allows you to exert maximum force over a very short distance (or statically) for a period of time. This leads to stronger tendons, the ability to fire your CNS more efficiently, and increased time under maximum muscle tension, which will lead to strength gains.

There are 3 main types of Isos used to increase gripper strength: static, short concentric (positive), and short eccentric (negative). Let’s look at how we can apply all three to really jumpstart your gripper performance.

Overcrushes (static): Use a gripper that you can close and hold for at least a few seconds. If it is filed or is a narrow handle gripper that is even better, because it will strengthen you BTR (beyond the range). Close the gripper and squeeze as hard as you possibly can for as long as you can. If you can hold for more than 15 seconds, it is time to move up a gripper level, or file some more off the handle of the one you are using. I would do no more than 2 - 3 of these per hand because they will fry your forearms. Don't fall into the trap of just holding them barely hard enough to keep them closed. Squeeze with everything you've got until the gripper starts to open up, and then you let it open. This is not a negative, and doing a negative as it opens up after a hard overcrush can injure you. Just let it open slowly.

Choker closes (concentric): Get a sturdy hose clamp, tape the tops of the gripper handles and clamp your goal gripper to parallel or inside parallel (whatever width you need to close it). You will do explosive singles on this gripper. Only singles. Your goal is to explode into the close and click the handles as fast as you can. Wait until you recover and do another one just as hard and as fast as the last. Once the closes start to get a bit slow, or you can't touch the handles anymore, you stop. Period. If you can get more than 5 - 7 of these then it is time to open the clamp up slightly wider the next time you do these or use a harder gripper.

Bounce Forced Negatives (BFNs) (eccentric): Use a gripper one level higher than your goal gripper. Use your leg, or off hand to cheat close it and then fight like hell to keep it from opening up. When it gets to parallel, use your other hand (or leg) to force it back shut and fight like crazy to keep it shut again, repeat one more time when it gets to parallel. That's one set of 3. Do no more than 2 sets. These will toast you. Also, this will be a bigger gripper than you are used to and if it has sharp knurling you need to not just let it spring open after the last negative gets to parallel, or you could lose some skin. Let it open slowly.

Use only one of these as a finisher for each grip workout you do. Alternate them for best results. I believe if you add some Iso work into your arsenal of training weapons, you will be amazed at how fast the gains come. Each movement trains the muscles, tendons, and CNS in a slightly different way, but each is very effective. Many people using these see a jump of a whole gripper level in just a few weeks. So give them a try and have a great grip workout!!!

Stronger Grippers with Thumb Training?

I just sent this out to my newsletter and thought I would post it here for those of you who still stop by.

I know that Grippers are one of the most widely recognized and most obsessive part of Grip Strength training.

Many people think that in order to close big grippers, they have to do a tremendous amount of gripper work ONLY.

While volume with the grippers can be a good thing, there are other ways to train the hands in order to improve gripper performance.

One such way to bring up your grippers without doing more gripper work is by training the thumb.

Now, you might be thinking, what does the thumb have to do with Grip Training?

Actually, the thumb is very important in a good solid crush because it serves as a foundation for the back handle of the gripper, especially the thumb pad.

Adding size to the thumb pad will actually strengthen your gripper power because that foundation on the back handle will be more stable.

For instance, check out what Chris Hope recently wrote in a comment on my blog regarding Home Made Strength II:

= = = = = = = = = = = = = = = = =
I got this downloadable DVD, and the info is great. I've made the modified pony clamp, and it has helped me to rep the COC#1, and I'm only 2mm off on the 1.5. The 8 week workout video is also great, giving me some great ideas for mixing up my grip training.
Thanks Jedd!
Chris Hope
= = = = = = = = = = = = = = = = =

If you are looking to increase your Gripper strength, then you HAVE to include some direct thumb work, and there aren’t many better or CHEAPER ways than the way I show you in Home Made Strength II.

In fact, the Thumb Clamp tool I show you how to build in HMS 2 might cost you $9 total, compared to $50 to $75 for other lever-style devices on the market.

If manhandling BIG GRIPPERS while SAVING nearly $50 is something you’d like to do, then check out Home Made Strength II.

All the best in your training,

Jedd

P.S. Just as Chris said, the HMS2 downloadable DVD is accompanied by an 8-Week Grip Program Video and PDF that will show you 24 other awesome Grip Exercises. Get ready to have a handshake that will break bones! Get HMS2 here = > Home Made Strength II

The Common Thread - Grip Strength

Squat, Bench, Deadlift, Muscle-ups, Snatch, Clean, Jerk, Curls, Ropes, Pull-ups, Push-downs, Climbing.

What is the common thread between all of these awesome ways to train, get stronger and build muscle?

The Common Thread is your Grip.

If you are lacking in the Grip Strength department your performance in any of these lifts will suffer.

While it may be clear to see why Grip Strength is important in lifts such as Deadlifts and Pull-ups where your hands have to Grip something and be able to hold on well enough execute the movement, it may not be as obvious for other lifts, such as Squats. After all, your upper back is taking the brunt of the load when you Back Squat, right?

Let’s look closer.

What is Grip Strength?

Grip Strength is often referred to as just Hand Strength, but really it is much more than that. Yes, the hands are involved, but they are only a part of the equation. Really to have a truly strong grip, you must look as Grip as everything from the elbow down.

Here’s why.


Many of the muscles in the hands actually originate above the elbow at the medial epicondyle (some flexors, pronator) and the lateral epicondyle (some extensors, supinator). And since these muscles cross the elbow joint, they also influence the joint. Remember that point.

Because so many hand muscles start so far up the arm, it really expands the acreage that we have to consider when we set out to train for Grip Strength effectively.

Not only do we have to include training for the hands, but we also have to include work for the wrist, forearm and elbow.

Why Grip is Important for Your Training

Most trainees would agree that strong hands would be an asset for strength training and muscle building. After all, if your hands are strong, that means you’ll be able to pull more weight in many exercises, you’ll be able to do more repetitions, and you’ll be able to train longer if need be, right? Yes.

Now, let’s connect a few points. When your hands are strong you will see better results in the weight room because it will transfer to better performance when performing pulls like deadlifts, rows, and pull-ups.

But what about all the other lifts that do not involve pulling? Is Grip Strength important in those lifts as well?

Yes it is.

A strong Grip, or in other words, a strong and balanced hand/lower arm unit will also provide better stability during lifts where the hands are pressing against the bar, dumbbell or other implement. For instance, when performing the Bench Press, Jerk, Kettlebell Press, etc, you will be better able to execute these lifts when your grip is strong because you will have better control over the implement.

So is Grip Strength important for lifts like the Bench Press, Jerk, Kettlebell Press? Yes it is!

But what about other lifts like the Back Squat? It might seem like the hands are just sitting there going along for the ride, but if you are doing them right, they are doing much more than that.

You see, the hands are also capable of producing what is known as Radiant Tension. In other words, when you squeeze your hands, the tension begins to radiate inward toward the body. By doing this, you can actually increase the intensity of other contractions in the body.

The Back Squat is a perfect example of this. When performing this lift, you should apply appreciable tension to the bar by squeezing it prior to decent and continuing to apply this tension throughout each rep. By doing so, your upper body will remain more stable, thus allowing you to Squat more weight and do more repetitions.

So, now you can see that there are many benefits to be gained from Grip Strength training, right? So the next question is how are you going to get your hands on some equipment that will help you build Grip Strength and do so by hitting the lower arms from all angles?

Here are some examples of equipment you can buy to build Grip Strength…

Grippers – These things are obsessive and people really love training with them. They give you serious Crushing Grip and provide hours of training fun. Cost – about $20 apiece.

Sledge Hammers – These are great as well because they not only work the lower arms and hands, but they also incorporate a load of upper body and arm involvement, also contributing to your core training and cardiovascular health, especially if you use them to hit tires or other dense objects. Cost – about $30.

Thick Rope – These take your Grip, Arm and Shoulder training up another level of intensity, while also dropping bombs on your conditioning. Fantastic training tool. Cost - $90 or more.

Unfortunately many people these days are on a limited budget and it is tough to invest in tools like these and even though many pieces of equipment can be used to train for Grip Strength and other outstanding strength and conditioning benefits, their costs prohibit many people from purchasing them.

Here is the solution => Home Made Strength II: Grip Strength Edition. This on-line DVD is downloaded to your computer along with the bonus manuals and reports so that you can start building affordable pieces of quality grip gear that you can use to get a better grip and thus improve all of your other lifts.

As you can see Grip Strength is the common thread for many lifts. Don’t let it be the weakest link in your chain of strength.

Jedd Johnson
DieselCrew.com
HomeMadeStrength.com/homemadegrip.htm