In a study by Schoffstall et al., presented at Southeastern Chapter of the American College of Sports Medicine Regional 46 Conference they observed nearly perfect correlations (r ≥ 0.97) between a competitive lifters hand grip strength and powerlifting strength. Powerlifting consists of the bench press, squat and deadlift, three common exercises in most sports programs. If you strengthen your hands while training these lifts, improvement accelerates beyond expectation. Add the Pendulum Gripper to your workouts to Get Strong.
With your hand open, palm up and the thumb pointed as if you are hitch hiking you can see and palpitate, the flexor digitorum profundis on the inside of the upper half of your forearm. The muscle originates from the anterior and medial elbow (ulna), then goes about half way down the forearm. The muscles long tendons extend through the carpal tunnel at the wrist and attach to each finger. The flexor digitorum profundis flexes the joints of the index, middle, ring and little fingers. Since all four tendons come together at or below the wrist a contraction of the muscle produces a mass action, whereby it allows for a powerful grip. To effectively train this muscle the Pendulum Power Grip Pro is the perfect tool to Get Strong.
Get the flexor digitorum profundis Strong... Train on the Pendulum Power Grip Pro.
Each finger has a significant contribution to overall grip strength. It is obvious that the use of all 5 fingers (the 'power grip') enables the greatest hand holding ability. Grip strength without the thumb (the 'hook grip') is the second greatest way to provide hand strength. The largest contributor of the hand to developing power is the middle finger, next the combination of ring and little finger working together. When gripping without all digits hand strength becomes lower. Knowing that each finger's power changes how you can hold on to, control or manipulate something, it is understandable that it is important to target each finger systematically during training. ThePendulum Grip Cart http://www.rogersathletic.com/pendulum-grip-cart/ vigorously addresses each digit, as well as, the various ways the hand interacts with objects.
The National Sleep Foundation has specific sleep recommendations for each age group ranging from infants to the aged population. The recommended ranges for appropriate sleep for teenagers is getting 8 to 10 hours, 7 to 9 hours for young adults and 7 to 8 hours for the older population.
Examining sleep patterns over an 8 year period and measuring grip strength with hand held dynamometers the groups with longer and shorter duration then recommended have a faster rate of hand grip strength decline over time
When training to Get Strong sleep must be an important part of the equation as it is a major key to development. Stimulants like energy drinks, external lights including those from electronic devices interfere with our 'circardian rythms' or natural sleep/wake cycle. Eating properly, maintaining a healthy body composition and exercising are important, but the big picture in maximizing development is getting the needed hours of recovery to make a program work.
Ruben Mendoza is a former NFL offensive guard who is now the Head Strength and Conditioning Coach of Wayne State University. Ruben has coached at South Carolina, Tennessee - Chattanooga , Clemson, Ole Miss, Mississippi and Notre Dame and as you can ascertain has a vast experience in the profession. Under Rueben's guidance Wayne State is a perennial contender for top-10 honors in the NACDA Learfield Sports' Directors Cup. With Mendoza's direction the University just completed their new Athletic Department weight room. The Warriors will be Getting Stronger in Detroit.
Maximizing the strength of the hands requires an athlete to train the various grips of power, hook, ball, pinch, precision, abbduction and adduction. Having tools designed for each movement and a place to house them is important. The Cincinnati Bengals are Pros and as expected have a professional approach when it comes to their hand strength.
The Pendulum Grip Cart at the Cincinnati Bengals Training Facility
To maximize or test hand strength we utilize the power grip. The power grip allows for the extrinsic muscles of the hand to provide the major force, the interossei muscles are used as flexors and rotators at the metacarpophalangeal joints, and the thenar muscles at the base of the thumb become heavily involved. To train the power grip Tyler Hobson of Rogers Athletic developed the Pendulum Grip Pro.
Finger spreading, bringing the fingers to the midline of the hand (that is, ab-/adduction) and squeezing are fundamental to many gripping tasks and occur simultaneously. if you firmly grab someones wrist or forearm using a 'power grip' and they begin to pull away, ab-/adductors come into play. Having these muscles strong is essential in maintaining power as the lines of force applied to hold the ulna and radius have quickly changed.
Hand strength requires a multitude of muscular interactions. Grasping an object firmly and then twisting your forearm into supination, the index and middle fingers act as a pair and the ring and little fingers also a pair to generate oppositely directed tangential force, which requires digital strength as well as coordination.
Finger Walking To Develop The Ab And Adductors Of The Fingers
Strengthening ab and adduction of the fingers gives you extremely powerful hands. The following video is a demonstration of finger strength at the highest level. It is of a 19 year old Casey Gittleson demonstrating a 41 pound finger walk (a year later it was over 55 pounds). Training the sledge hammer movement allowed for a 168 pound teenager to bend steel and frying pans just out of high school.
Make sure your Pendulum Grip Cart from Rogers is loaded with sledge hammers to Get Strong.
Lock Haven University is located on 200 acres in central Pennsylvania along the Susquehanna river. They are noted for teacher preparation and are strong in sciences, business and the humanities. They have over 130 clubs that provide the students with numerous experiences.
The Lock Haven University's Strength, Conditioning and Fitness Club recently arrived in Clare, Michigan to gain understanding of fitness manufacturing, weight room design and to become acquainted with the Pendulum exercise equipment.
A great group, a great learning experience and a great day! Ask about bringing your strength team to Clare.
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.
The Pendulum Gripper Gets and Keeps the Hands Strong
If you play a sport you will benefit from training your hands. Getting the hands strong in all the various grips; power, hook, ball, pinch, precision, finger abduction, adduction and extension leads to tremendous hand and upper body power. Studies have shown, "Four Weeks of finger grip training increases the rate of force development and the maximal force in elite and world-top ranking climbers.", meaning hand and finger training will change performance.
Matt Jennings, the Head Strength and Conditioning Coach at Xavier University, understands that changing the rate of force development in a basketball players fingers can mean who retains the ball in a highly contested contest and even change the outcome of a game. His athletes train the various grips selecting particular training devices from their Pendulum Grip Cart. They also use the Pendulum Gripper to maximize their power, measure results and Get Strong.