9 Tips on Injury Prevention

Over the summer, I was performing Strongman 

Shows at the Fayette County Fair in Dunbar, PA.

 

It was a great time and the kids

and parents alike seem to have enjoyed watching

me bend horseshoes, tear cards, and bend spikes

while lying on the bed of nails.

 

This was the first time I ever performed

Strongman Shows of this kind, so it 

was a bit of a learning experience.

 

One of the main things was having to go from

totally cold to being able to perform at a very 

quick rate, to avoid injury.

 

So, I am going to list a few of the things I am

doing to stay injury free while doing the shows.

 

I realize not all of you perform strongman 

exhibitions, but if you compete at Grip Sport,

Strongman, Powerlifting, or other sports where

you cycle bouts of activity and inactivity, then 

keep these tips in mind.

 

= = = = = = = = = = = = = = = = = = = 

 

1.  Stay Hydrated

 

I have written several times about  the importance

of staying hydrated.  Your muscles just won't work

if you don't have enough fluid in your body, and 

a couple days have been in the 90's so fluid loss 

happens quickly.

 

To stay hydrated, I hit my regular two glasses of 

water when I wake up in the morning, and

continue to do so throughout the day.

 

This has kept away the dreaded full body cramping

that my buddy John Beatty warned me about due

to lack of hydration and salt.

 

2.  Get Enough Vitamins

 

After the first day, I was feeling run down and

realized I wasn't getting enough fruit and veggies.

I have still not found a booth selling this stuff

at the fair so I bought a bunch of oranges, bananas,

berries, nuts, and mixed veggies at Walmart.  

This made a huge difference for me.

 

3.   Get Enough Salt

 

I mentioned the nuts that I am eating throughout

the day.  I also have a back of sunflower seeds.

From my old baseball days, I can crack sun-

flower seeds like a champ.  I don't do it during

the shows of course, but they are helping me

keep some salt going into my body.

 

I also grab a few slices of bacon from the 

breakfast bar and stick those in a little baggie and

much on those between shows.  Some sea salt

would probably be better, but I am making good 

with these sources.

 

That's about it for me dietary approach. Now,

onto some more physical tips.

 

4.  Solid Warm-up

 

Starting 15 minutes before each show, I am 

running myself through a warm-up to get

my joints well-lubricated and ready to go.

 

I start out with some rolling on my cardboard

pipe (foam rollers are cool, but I like this better).

I hit my lower back, rib cage, lats, glutes and 

hamstrings to get rid of some adhesions, 

promote more blood flow, and adjust my

thoracic spine.

 

5.  Back Wrap

 

I have just a cheap-o Walmart Back Wrap that 

I use to keep my lower back warm.  It works as

well as anything else I have tried.  There are 

more expensive options on the market, but I 

bought this when I was on the road for a 

Strongman contest back in the day and have 

loved it ever since.

 

6.  Nettles Patch

 

On the inside of my back wrap I have two 

patches which also contribute to blood flow

into the lower back called "Netical Patch." 

While walking through Nettles  can make you

break out into an annoying rash, someone 

figured out how to turn them into an awesome

patch.  These come from Nettle Farms Inc., and 

their website is transdermalinnovations.com, if 

you are interested in checking them out.

 

7.  Don't Sit Down

 

I try to avoid sitting down during the time I am

at the fair like I am trying to avoid the black

plague.  If I need to rest, I generally try to lean

against a wall instead of sitting down.  I do

enough sitting down while working to last me 

the whole day, plus when I do, it makes me cool

down and makes my hips freeze back up.

 

8.  Layer Up

 

Believe it or not, once I get all sweaty during

a show, once I stop, if the breeze is going I

start to feel cold, so I immediately throw on

an extra tee shirt.  Rain has been hitting the

fair off and on, and keeping layers on between 

shows has helped to keep me from catching

a chill when it is storming and when the sun

goes down.

 

9.  Elbow Sleeves

 

I am susceptible to elbow pain, and I am doing

more bending over the course of these 6 days

than I have in the last year, so I am being extra 

cautious and wearing my elbow  sleeves during

the shows.

 

This is just one of the many ways you can keep

elbow pain like tennis elbow and golfer's elbow.

If you are susceptible to this as well, check out

our ebook, Fixing Elbow Pain.  In it I cover dozens

more practices you can do to prevent elbow injuries.

 

Well, DIESELS, there are 9 things you can do to 

prevent injuries, whether you are doing Strongman

performances, competing in Strongman, Powerlifitng,

or Grip competitions, or doing any other kind

of sport or activity that involves periodic lulls

of action over the course of several hours.

 

All the best in your training,

 

Jedd

Building the Better Mousetrap

I bet you have heard someone, some time in your life mention "building the better mousetrap."

 

Did you know that Ralph Waldo Emerson is credited with first making this statement about  innovation and ingenuity, but actually he said something completely different and was misquoted several years after he died.

 

It's true - I just read it on Wikipedia, so it has to be right?

 

Anyway, the mousetrap is something we can all identify with.  I bet most if not all of us have used mousetraps to catch a mouse or rat at one time or another.  And many of us have heard it snap in the next room, but when we go to check and see if we got the mouse, we sometimes find that it was able to steal the piece of cheese and get away before getting caught.

 

Thus the need for a "better mousetrap."

 

Well, I guess you could say that the Hand Grippers and Gripper Machines are the mousetraps of the Grip World.

 

We've all got some type of gripper or grip machine.  Maybe they are torsion spring grippers (like the Captains of Crush), adjustable spring grippers (like the Vulcan Gripper),  or maybe they are floor-model grip machines with moving parts that you add weights to in order to modify the resistance (there's LOTS of these).

 

Well, I am writing today to tell you about a training device that may just be "The Better Mousetrap" when it comes to Gripper Machines, Pop's Grip Machine from Sorinex <= = Click the link for a video review of it.

 

Here's what sets Pop's Grip Machine apart from other...

 

If you have experience with Torsion Spring Grippers like the Captains of Crush, you know that the hardest part about closing the gripper is the last little bit of space between the handles.  You might sweep your #3 gripper down to 1/8th of an inch, but then it might stop dead in its tracks.

 

Pop's Grip Machine mimics this increase in difficulty through the use of some special "attachments" you can use that come with it.  Watch my review video to see what I mean.

 

This is like no other device I have seen.  If you want to see something the Better Mousetrap of Grip Machines, then I suggest you check this link out:   Pop's Grip Machine from Sorinex  (fr.ee review - I receive no commission if you buy one)

 

I thought this was a really cool concept.  I am interested in what you think, too, so feel free to leave a comment.

 

All the best in your training.

 

Jedd

 

P.S.  If you are frustrated with your gripper training, check out my DVD, CRUSH:  Total Gripper Domination.  It has helped many people break through their gripper training plateaus.  Check out what Richard Marby had to say:

  

"I've gone from 2-3 closes on a CoC 2 to 6 in about a month of work, and grip is not my primary goal right now. Thanks for a great DVD!"

 

Sometimes, all it takes is a little guidance to make huge gains in your training.  You provide the effort and hard work, and I can help you out with technique, and know-how.

 

You might say my CRUSH DVD is the Better Mousetrap when it comes to Gripper Training and Instruction.  Pick it up here. 

 

What is the Modular Grip System?

Variety and Convenience.

 

These are two things I am always looking for

in my training.

 

Having Variety allows me to constantly be

challenging myself in the gym with new and

different pieces of equipment.  This keeps the

gains coming and the PR's piling up.

 

Convenience is very important to me because

I have limited space for training and don't want to

waste time setting stuff up and breaking stuff down. 

I want to get in, get the work done, and be able to

get out of the gym and enjoy my time with my family.

 

Maybe you are like that too?

 

Well, I've got a buddy named Ryan Pitts.  Maybe you

have heard of him.  He runs a company called

Stronger Grip Enterprises.

 

Last week Ryan contacted me and let me know

that has put out a brand new grip training equipment system.

 

He is calling it the Modular Grip System.

 

The Modular Grip System is a training equipment

kit with loading pins and interchangeable parts. 

This means that it will allow you to train various

aspects of grip strength with a small collection of tools.

 

The MGS, as it is called, comes with two loading

pins and various plug-in style handles which attach

to these loading pins.  Let's run down the handles

that come within the system:

 

1.  Two Hand Pinch (normally $59)

This is a steel implement that attaches to the loading

pin and allows you to train open hand strength and 

thumb strength, two very important aspects of grip

which have carryover to all sorts of athletic activities

and sports.

 

2.  Plateau Buster Handle (normally $149)

This is another steel implement that is used to train

true support strength.  The handle is about 1 inch in

diameter, meaning just about everybody will be able

to wrap their hand completely around it and strengthen

the grip for deadlifts and other pulling movements.

 

3.  A 2 3/8-inch Vertical Bar

This device allows you to train in an ulnar deviated

open hand position.  You've probably seen vertical bar

training before, but if not, think gripping a giant office

water bottle by the neck, or trying to pull a 2 and 3/8

inch thick horseshoe stake out of the ground.  This

joint orientation is also very similar to pulling on a

long rope.  Awesome for serious hand strength.

 

4.  Thick Burger Grip

This is pretty much a new device for me, but it is very

similar to block weight training.  The Burger Grip is

pill-shaped.  Imagine lifting a giant aspirin tablet. 

Sounds like fun, doesn't it?

 

You can see pictures of all the devices included in

the Modular Grip System here.

 

Check it out.  If you're looking for a good set of

equipment that is going to last you a long time,

then this could very well be perfect for you.

 

I own all kinds of Ryan Pitt's Stronger Grip

equipment and it is all top notch.

 

In terms of workmanship, much of Ryan's equipment

BLOWS AWAY his competitors in  terms of quality

and aesthetics, plus they are built to last.

 

Another thing I like about Ryan's equipment is his

loading pins.  You don't have to mess around with

carabiners, so you save even more time that way.

 

Looking at the new design, I think this version of the

Plateau Buster will be even better than the first version

for dynamic training such as swings, because the plates

will be loaded vertically instead of horizontally

 

I still use mine to this day for heavy two-handed swings

because I can actually get both hands on the handle fully,

something most people are unable to do with kettlebells.

 

I hope Ryan puts up records lists for this equipment. 

I know it is always fun to see how much you can pull on

new pieces of equipment, but when there are public

listings available on sites like his, it makes it even more

fun and allows you to challenge yourself for years down

the road as well.

 

So, make sure you check out the Modular Grip System

from Stronger Grip.  Right now it is just $199 for the

whole package.  That is the regular total for the Plateau

Buster and Two Hand Pinch handle. 

 

If you get the MGS right now, you will essentially

get the  Vertical Bar and Burger Grip handles for fr ee.

 

Enjoy and all the best in your training,

 

Jedd

 

P.S.  Ryan has indicated that he is working on other

prototypes that will be coming out later as additional

plug-in handles for the Modular Grip System. 

So that means even more goodies to come!

 

 

Tough Kettlebell Grip Shit

I’ve said for years that Grip Training is one of the
most important types of training that most people
are NOT doing.


A Strong Grip helps you perform better in sports
 by being able to hold onto the ball, bat, or your
opponent better.

A Strong Grip also helps you improve your
numbers on lifts where the hands are involved,
especially the all important Bench Press. By
having a firm grasp on the bar, it helps you engage
your upper body in the lift much better while also
 increasing your confidence in the lift, knowing
you are going to dominate it with no problem.


Finally, Strong Hands and Forearms are Safer
Hands and Forearms.


What I mean by that is when you have put in the
work to strengthen everything from the elbow
down in a balanced fashion, it makes you much
more injury-resistent. You are able to take more
bumps without having to worry about breaking
something and you’re able to give more bumps
without having to hold back.


The issue with all this is, how do you get started?


People make Grip Training out to be a lot tougher
 than it is. In fact, if you have a small kettlebell in
the 15- to 30-lb range, you’ve got exactly what
you need in order to start training your grip and
start reaping all the benefits.


Kettlebell Gut Pops (Full Hand Emphasis)


Forget the fact that the kettlebell has a perfectly
good handle on it. Instead, pick it up by the belly
or Gut. Next, pop it up into the air and try to grab
 it with the other hand.

In the pictures above, I am using a 30-lb Kettlebell.
However, take note that I am not as much of a
bad-ass as I may seem THIS TIME, because this
kettlebell has a rubber coating around it. If you have
 one that is bare iron it is going to be much tougher.


Kettlebell Front Raise (Thumb Emphasis)


Again, Grip the Kettlebell by its round gut with an
open hand. Next raise it up in front of you like a
front delt raise, making sure to keep the thumb
positioned on the bottom of the bell in order to
hit it the hardest way possible.

If you are a true tough guy, try holding it up for a
pause on each repetition.


Kettlebell Horn Deviations (Wrist Emphasis)


Grip the Kettlebell this time by the “horn,” which
is the part of the handle that is generally vertical.
From there, lower the bell down into ulnar
deviation and then back up into radial deviation.

 If you love the pain and torture of this variation,
you should also try supinating and pronating the
forearm. LOVELY!

There are thee Grip Training movements you can
start doing RIGHT NOW in your routine to get the
benefits of stronger lower arms and hands.


If you want more ideas on how to be a bad-ass by
lifting crazy shit and bending and tearing everything
in site, check out The Grip Authority. I’ll tell you how
to build the strength to be able to rip phone books,
 tear cards and bend steel.


Now, go Lift or Destroy something.


All the best in your training.



Jedd Johnson, CSCS, RKC

Captain of Crush | Red Nail Certified

See more on building ridiculous hand strength = > http://www.thegripauthority.com

Kettebell Swing + Grip Training Benefits

Grip-Friends! 

You want information on

improving your Grip Strength, and I am bringing

it to you!
Here is an article on a device called

the Napalm's Nightmare.

(Just in case you didn't know, when I was 

training to be a pro-wrestler, my name was 

going to be Napalm Jedd.)

Kettebell Swing + Grip Training Benefits
 

Kettlebell Training is a very beneficial form of

training that is naturally good for improving

your grip strength.

Kettlebell work helps improve hand strength 

so well, because of two natural properties of

kettlebells: 

(1) The increased size of the handle,

and

(2) The dynamic nature of the training.

1. The Increased Size of the Handle

One of the easiest ways to INSTANTLY

hit the hands harder in order to bring up your

grip strength is to increase the size of the

handle of whatever it is you are training.

The "handles" we often train on are barbells

and dumbbells, which are often only about

1-inch to 1.25-inches.  For most people this

is not going to do much to stimulate grip

strength improvement unless you load up

extremely heavy and hold for long periods

of time.

Plus, dumbbells and barbells are almost 

always knurled, in order to assist with the grip

you can get on them.

With Kettlebells, however, the handles are

generally slightly bigger, often in the 1.5-inch

range, which still isn't huge, but throw in the

fact that their handles are NOT KNURLED

and you have a tool that will test your grip

strength more than standard equipment.

Now, let's look at the other side of the equation...

2.  Dynamic Nature of the Training

Kettlebell Exercises, especially Cleans, Snatches

and even the basic Swing all require a pendulum

motion where the Kettlebell swings downward

and then you pull it back up.

Add in the fact that sets generally include between 

20 and 100 repetitions and you have a great deal

of  dynamic loading to the hands, which can be

great for increasing your grip strength.

So, the handles are larger and slicker, which will 

make your grip work harder.  PLUS, the movements

are often more dynamic, bringing in another element 

of difficulty...

So everybody should go get a set of Kettlebells, right?

Well, while I do think Kettlebells are awesome pieces

of equipment, there is one main drawback...

They can get quite expensive.

Kettlebells can be picked up ranging from 12 pounds

all the way up to over 100-lbs, and all that iron brings

a price with it.

Well, I want to tell you about an innovation 

I came up with a few years back called the 

Napalm's Nightmare.

 

(If image does not appear, click this link)

This is a Home Made that is connected to a

loading pin with weight added and then swung

just like a Kettlebell Swing is performed.

The Napalm's Nightmare device combines 

the thick, slick handle of the Kettlebell with

the dynamic nature of the Swing, but takes it

two steps further, because not only are the

handles even larger than regular kettlebell

handles, but they also rotate as well. 

These two traits of the Napalm's Nightmare

make your hands scream for mercy, in a good way.

Here is the best picture I could find, which I 

pulled from a video on-line, where I am 

performing Swings with Napalm's Nightmare:

At this point I have propelled the implement

forward with my hip strength, but due to both

the size and the rotating action of the NN handle,

your hands must work 2 to 3 times harder to

keep your grip on the handle.

Plus, at the bottom of the swing, when it passes

down and beyond your hips, you have to 

overcome the momentum of the implement,

again requiring a greater grip engagement than

regular kettlebell swings.

So, obviously, I am either a genius for innovating

such an awesome device, or I am downright evil for

thinking some up so intense.

Either way, if you use one of these, your hands, 

wrists, and forearms are going to get Scary Strong,

and that is what training is all about.

Unfortunately, I don't sell these implements.

BUT, I do show you exactly how you can make

them in Home Made Strength II:  Grip Strength Edition.

In fact, not only do I show you how the 

Napalm's Nightmare is made, but I also show you

how to make 10 other Grip Training Tools.

If Grip Strength is something you need to

work on, you are going to need some good 

quality equipment to train with.

Home Made Strength II will help you expand

your Grip Equipment Arsenal and you'll be 

able to save a whole bunch of cash as well.

For more information and to find out exactly

what you can learn to build check out 

Home Made Strength II:  Grip Strength Edition.

All the best in your training,

Jedd

P.S.  This video comes in a Digital Streaming

format, but you can also upgrade to the Physical

DVD as well.  Just go here