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Found 1 product(s) for Wholesale Heavy Grips (1-1 of 1)
Grip training is the most overlooked aspect in most people workout schedules. Get Grippers is dedicated to changing this. The following grip training workout is designed to deliver explosive size and strength gains and to create insane an insane pump.
Grip Cycle of Death
Equipment needed:
Heavy Grips
Heavy Handles 1" and 2"
Straight bar + weights
EZ curl bar/ dumbbells for reverse wrist curl
The set up:
All equipment should be in the same area. The weight should not need to change during the exercises: the 1" HH should be loaded with the same weight for both wrist rotation and wrist hammer curl, the straight bar should be loaded with the same weight for wrist curls and behind the back wrist curl.
|
Exercise |
Weight |
Reps |
|
Wrist Curl |
100 |
15-20 |
|
R. Wrist Curl |
60 |
10-15 |
|
Wrist Rotation 1" HH |
10 |
10 |
|
W. Hammer Curl 2" HH |
5 |
15 |
|
R. W. Hammer Curl 1" HH |
10 |
10 |
|
Heavy Grip |
100 |
10+ |
|
Inverted Heavy Grip |
100 |
10+ |
|
Behind Back Wrist Curl |
100 |
10 |
R.= Reverse
W. = Wrist
HH = Heavy Handle Dumbbell
10+ = Shoot for 10 reps, if you can get 15 or more, move up in weight
Grip Cycle of Death Notes:
Every exercise should create a burn. Remember the key to training your grip is to treat it like every other muscle group: as your strength increases, add more resistance. If you can do more than 20 wrist curls at 100lbs, add 10lbs. If you can do 15 reps with the HG100, move up to the HG150. The only exercise you should not max out is the wrist rotation. These should consistently be done to 10 reps, focusing on perfect form.
The exercises should be performed back to back to back. Rest 4-5 minutes. Repeat the cycle. The total training time should take about 15 minutes to go through the cycle twice.
Wrist Curls
This exercise is more effective from a seated position. Sitting on a bench, take the barbell into your hands with your palms facing upward. Make sure that your hands are together during this exercise, maybe a half inch between them. Also, your elbows should be locked to the insides of your knees. With the weight on your fingertips, your hands should be pointing toward the floor as your wrist forms an angle of almost 90 degrees. Then, roll your hands upward, as the bar gradually rolls into your palms, until your wrists are straight and no longer bent downward. Squeeze the forearms throughout the entire range of motion. Slowly allow the weight to bring your hands back down to the starting position.
Reverse Wrist Curl
Load an EZ Curl bar with weight, grab with an overhand grip, hands close to each other. Sit on a bench with your forearms resting on the bench or knees. However your wrists and hands should hang over the end, and your elbows and wrists should be the same distance apart. Bend your wrists and lower the weight toward the floor. When you can't lower the bar any farther, extend the weight back upward flexing hard at the top.
Wrist Rotation
Load the Heavy Handle as shown in picture. Note: the further the weight is away from the handle, the more torque it takes to rotate. With your hand just past your knee, elbow resting on your leg, slowly let the weight rotate externally until it is parallel with the floor. Rotate back to starting position. Then slowly let the weight fall internally. That is one repetition.
 
Wrist Hammer Curl
Start with your forearm resting on your leg with your wrist hanging over your knee. Weight the Heavy Handle as shown in the picture and grab with your thumb pointing towards the ceiling, slowly lower the weight until your wrist is bent down towards the floor, then slowly raise the weight finishing the movement with a "snap" (kick-up) at the end.
 
Reverse Wrist Hammer Curl
(Updated picture showing Heavy Handle is on the way) With the Heavy Handle loaded the same as for wrist rotation, grab the Heavy Handle with the weight pointing behind you. Keep your arm straight and raise the weight by rotating your wrist. Let the weight return to the starting position. Be sure to keep your forearm and wrist tight throughout the motion.
 
Heavy Grip
Grab the Heavy Grip with as shown in the image. Squeeze hard! Make the handles of the Heavy Grip touch to count one full repetition. If you can't close them completely get as close as you can.
Inverted Heavy Grip
Inverted just means that the spring is pointing towards the ground. Squeeze Heavy Grip as described above.
Behind the Back Wrist Curl
Put barbell behind your butt, palms back, hands just over shoulder width apart. Keep arms straight, elbows locked. Lower bar to starting position.
 
Questions or comments about the Grip Cycle of Death? Contact us at: training@getgrippers.com
If you have any specific requests for training information or if you would like to share your knowledge with others, please let us know. |
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