Get Strong

Full Crimp Grip And More

Without question rock climbing requires strong hands. Because of the landscape to be traversed and the varying size of protuberances and crevices, it necessitates that our strength begins at the fingertips. The most common fingertip holds are defined as full and half crimp and are used regularly on the rock's shifting terrain. Full crimp involves the distal,  intermediate and  proximal, phalanges as well as the use of the thumb, whereas the half crimp is thumbless. These digital positions can be likened to the anatomical classifications of hook, pinch and precision grips.

When climbing routes become steeper much of one's body weight can no longer be supported by the legs - this begets participants to heavily rely upon the hand's fingers and the upper torso for  movement. Indoor climbing is a must for preparation for the outdoor season in maintaining the hands and finger's strength and dexterity. To enhance crimping power the added use of the Pendulum Gripper will bring crimping and one's ascending ability to an entirely new level.

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Power Grip Pro  

The Pendulum Gripper Gets and Keeps the Hands Strong

 

Topics: Grip Cart, Grip training, Pendulum Gripper

Hand Grip Strength

A study to improve the reliability and validity of hand strength evaluations and establish clinical norms for adults aged 20 to 75+ years was published in 1985. The normative clinical data for hand grip and pinch strength has continued to be examined and compared, based on these results, since then.  When the data in 1985 was collected one of the concerns for the researchers and a limitation in their study was that stronger volunteers might be more likely to participate than those who thought they may do poorly. "This could cause a biased sample in favor of higher hand strength scores."  What should, in fact, give us all pause is that regardless of gender, power grip and lateral pinch grip strength has declined in millennials (age 20-34 years) since the original findings!

The National Center for Health Statistics just released that there has also been a "drop in overall life expectancy for the first time since 1993, particularly among people younger than 65." Are these two statistics related? 

The American Heart Journal published, "The Prospective Urban Rural Epidemiology (PURE) study: Examining the impact of societal influences on chronic noncommunicable diseases in low-, middle-, and high-income countries. Researchers measured the grip strength of 140,000 adults in 17 countries and followed their health for four years, their findings suggested "weaker muscle strength makes it more likely that a person will die sooner if he or she develops a chronic medical problem, compared with those who have more muscle strength."

As we have become more mechanized in agriculture, robotic in our manufacturing and automated in our lives we cannot forget the importance of exercise. Our musculature is the largest organ in our bodies and must remain strong and vibrant throughout one's life. Keeping strong and Getting Strong must always be a priority in healthful living.

 

 

The Pendulum Grip Cart custom designed for all your Gripping Tools

 

 

Topics: Grip Cart, Grip training, Announcements, Muscular Strength, Storage Cart

Preparation For A Challenge

Crawling through mud, diving into ice water, leaping over fire, scaling giant walls, avoiding barbed wire are just a few of the obstacles you may encounter when you run the Savage Race, the Tough Mudder, Rugged Maniac Spartan Race or one of the many challenge courses across America.

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Hardcore obstacle courses require strength and endurance. Having strong hands and a strong upper torso is as important as having lower body strength. Challenging yourself in event preparation and making sure you develop grip strength will go a long way in ensuring success.

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Use the Pendulum Grip Cart and it's implements to train the various classifications of grips power grip, hook grip, ball grip, pinch grip, precision grip, as well as, abduction and addiction of the fingers to Get your hands Strong and ready to compete.

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Topics: Grip Cart, Running, Pendulum Gripper, Pendulum Grip Cart, Wrist Roller

Wrist Roller Shape

The shape of an object influences our finger and wrist joint posture when we grasp it. This subsequently alters the grip force distribution of the hand during maximal power grip tasks.

When training the hands the type of wrist roller affects the maximal grip force that can be achieved.  The contour, size and surface area of the implement increases the user's torque and dictates which muscles are affected which contributes to the exerciser's ultimate physical capacity.

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Normal force and contact area can be explained by the interaction between handle size and hand size. Hand area can be estimated by hand length times width. Knowing different muscle coordination strategies are used depending on a wrist rollers shape, Rogers Athletics has developed elliptical, circular, cubical and double-frustum wrist rollers of different thicknesses for exercising specific regions of the fingers, hands, wrists and forearms.

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Having the ability to train the various types of anatomical grips i.e., precision, pinch, hook, ball, power, abduction and adduction with the appropriate tool maximizes hand strength. Filling your grip cart with an implement for each of the above said movements and educating each athlete how to utilize each roller insures that the trainee develops all the structures of the hand fully.

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Choose from a wide variety of wrist rollers to fill your grip cart. 

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The following are a few of the many types of wrist rollers available from Rogers to Get Strong.

power grip 

Large Ergonomic Power Grip

small power grip

Natural Power Grip

ball grip

Ball Grip

pinch grip

Rogers large Pinch Grip Wrist Roller 

Topics: Grip Cart, Pendulum Gripper, Wrist Roller

Training The Hands To Get Strong

Hand-grip strength has been identified as one limiting factor for manual lifting and carrying loads. An object's weight, the actual surface material being lifted and visual cues have a great deal to do with the digital forces we apply when we are lifting it. Lifting and carrying loads is the essence of strength training. For an athlete to reach his potential he or she must Get their hands Strong

All our fingers can contribute to the total force we can emit when grasping an object even the grip span affects the outcome. Training with different grip tools, varying widths as well as concentrating on individual and pairs of digits maximizes hand strength, which is reflected in total body strength.

Below the athlete begins the exercise using a 'ball grip wrist roller.'  When the exercise is completed he uses different finger combinations on the Rogers Rope Pull to strengthen each digit.

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 RLC6681

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 RLC6728

Topics: Pendulum Rope Pull, Grip Cart, Grip training, Strength Training

Chain Storage Cart

You do not always have to store chains, ropes, bands and other weightlifting accessories on your Power Racks. Keep them on Rogers Athletic Storage Carts and simply roll them where they are needed during a workout to Get Strong.

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Cart for Chains

Chain Storage Cart

Topics: Grip Cart, Pendulum Grip Cart, Storage Cart

Pendulum Grip Cart

Load Up Your Pendulum Grip Cart

Grip Cart Pingry School

Grip Cart Wrist Roller

Grippers

 Get the hands Strong

Topics: Grip Cart, Grip training

How To Train Your Neck

Chad Smith is a Head Strength Coach and a part of the High Intensity Team of the Hard Pressed Strength Training Facility in downtown Chicago.  Chad takes a moment to explain how to train the head, neck and traps.

There are the 8 essential movements every athlete needs to be doing to get the muscles that hold the skull or occiput in place and help dissipate the potential concussive forces:


NECK PROTRUSION IS FULL RANGE NECK EXTENSION

Protrusion

NECK FLEXION – VERY IMPORTANT  FOR POSTURE AND SEGMENTAL MOBILITY AND STABILITY OF THE CERVICAL SPINE

Neck Flexion
NECK EXTENSION – AIDS IN BRACING

 Neck Extension

LATERAL NECK FLEXION – GREAT FOR THE SCALENE MUSCLES

Lateral Flexion

HEAD FLEXION – WORKS HIGH UP UNDER THE JAW

Head Flexion

HEAD EXTENSION – STRENGTHENS THE SUBOCCIPITALS AT THE BASE OF THE SKULLHead Extension

SINGLE ARM SHRUG – ISOLATES THE MUSCLES OF THE UPPER TRAP

One arm shrug

TWO ARM SHRUG – GREAT FOR THE MIDDLE TRAPEZIUS

2 arm shrug

These 8 movements, at a minimum are the foundation of Head and Neck training. The utilization of a neck machine is recommended for maximizing the strength in this area. To get any muscle strong you need to overload with weight.  Many train the neck soley with bands or only utilize manual resistance. Consider the question when you strength train do you train your arms or legs solely in this manner, so why is the neck any different?  When you are in Chicago stop by Hard Pressed we would love to Get your entire body Strong.

Topics: Grip Cart, Pendulum 5 Way Neck, Pendulum 4 Way Neck, Neck training

Grip Strength

Strength of the grip and strength of the fingers are highly correlated. The contribution of the index finger is about 25% of the total force, the middle finger 35%, the ring finger 25% and 14% of the force is contributed by the pinky. Looking at these values you can see that the radial side or thumb side of your hand contributes about 60% of the hands gripping power and the ulnar side 40%.

Body size and finger length are moderately correlated with strength. Much of the closing power of the hands comes from the extrinsic muscles that make up the forearm, as fingers are moved by tendons which are pulled by these muscles.  It has been shown in studies that as little as a 2 cm change in circumference of the forearm can affect gripping power.

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The absolute best way to increase overall hand strength is training, whereby the musculature is forcibly lengthened, commonly referred to as eccentric exercise or negative only training. Tyler Hobson the designer of Pendulum built the Pendulum Gripper not only to exercise by closing the hand, but developed a tool for lengthening contractions.

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Using the foot pedal on the Pendulum Gripper to assist in negative only training

To maximize hand strength load the gripper with a weight that can be squeezed tight for a full second and then lowered slowly for an 8 count. Quickly the athlete uses their foot to close the gripper and once again hold the weight with no movement for a full second before lowering the weight in 8 seconds.  The hand  must be halfway open on the count of 4. Every inch of the exercise is important, being half way down in four seconds means that the athlete is 1/4 of the way down in 2 seconds and 1/8 of the way down in 1 second. 

Eccentric Grip

Each rep is counted from the squeezed position until the index finger becomes almost completely extended as shown

Perfect repetitions is what the coach and athlete are after, the exercise is completed when the lifter can no longer control the decent of the weight at an 8 second pace.  When 8 perfect reps are achieved in exactly 8 seconds, 2 1/2 lbs. can be added. 

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 Pendulum Grippers ready to be shipped.....waiting to Get the hands Strong

Topics: Grip Cart, Grip training, Pendulum Gripper

Wrist, Fingers And Forearm

Using the Grip Cart's Sledge Hammers to develop the wrist, fingers and forearm.

Finger Walk

Sledge Hammer Finger Walk

Ab and Adduction of the fingers is done by 'finger walking'.  When an athlete Gets the finger ab and adductors Strong they are able to hold on to objects or pull objects towards themselves without their grip slipping.  Having ab and adduction strength is as important as having the ability to powerfuly close the hand.

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Sledge Hammer Wrist

In the above four photos the athlete uses the sledge hammer to develop the radial and ulnar deviation musculature.  These muscular groups are important when grasping an object by keeping the hand in its most powerful advantageous positions. 

Wrist Rotation

External otation

Above the athlete is training the musculature that supinates the hand.  The bicep is the prime supinator of the hand.

Sledge Internal Rotation

Wrist Internal Rotation

Developing strong pronators is extremely important in athletics.  Pronators help you shift your opponents weight in a tightly contested position.  Make sure you train all your fingers, hand and forearm musculature to Get Strong.

The Grip Cart
Ask about the Pendulum Grip Cart

Topics: Grip Cart, Muscular Growth, Grip training, Announcements