CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 09-25-2006, 12:34 AM   #1
Edward Mathias Wilson
 
Profile:  
Posts: n/a
Wanted to present a question about mixed grip pullups... What would be the benefit of one palm facing in and one facing out? A friend of mine was doing pull ups like this at work today and I wanted to hear peoples opinions about the benefits. Second question is about how to improve grip strength... the area where I feel I am most weak. What are some excercises that will help?
  Reply With Quote
Old 09-25-2006, 02:52 AM   #2
Mike ODonnell
Member Mike ODonnell is offline
 
Profile:
Join Date: Jun 2008
Location: Atlanta  GA
Posts: 1,566
Mixed grip will allow you to be able to pull more weight. (vs the convention 2 hands in same direction...hands can not slip off as easily due to weak grip strength). There is also something called a hook grip that powerlifters use. Here's an example, http://www.e-lacrosse.com/2005/yeager/pl12.jpg
I havent got used to it yet...but that should help in stronger pulls like cleans and snatch.
Personally I use the mixed grip with Deadlifts, as my grip will go before my leg/back will.

If you need to work on grip, then it's something obviously that only gets better with practice. You can practice just holding heavy DBs, heavy BB, farmers walk (walk with heavy DBs), hang on the pullup bar for time, pinch plates...etc. The key is to practice it or it will not get better. So throw away the wraps, gloves and all those things...just use your hands and some chaulk and you will have a strong grip in no time.
  Reply With Quote
Old 09-25-2006, 03:52 AM   #3
Edward Mathias Wilson
 
Profile:  
Posts: n/a
I can hold on to the bar for 15-20 pullups its just that I feel like I can do more but my grip fails.
  Reply With Quote
Old 09-25-2006, 04:04 AM   #4
Jeremy Bloniasz
Member Jeremy Bloniasz is offline
 
Profile:
Join Date: Feb 2005
Location: Millbury  MA
Posts: 195
To add to what Mike said, do towel pullups or climb ropes more often.

-Jeremy
  Reply With Quote
Old 09-25-2006, 04:53 AM   #5
William Winger
Member William Winger is offline
 
Profile:
Join Date: Jun 2006
Location: New Haven  Connecticut
Posts: 405
And you could try monkey hangs, alternating one hand on the bar at a time. I'm not sure if it would improve your grip (I think so), but it would be a good way to test it.
  Reply With Quote
Old 09-25-2006, 05:06 AM   #6
Travis Hall
Departed Travis Hall is offline
 
Profile:
Join Date: Jun 2009
 
Posts: 647
start doing one hand hangs from the bar for time.

t.

or do what william said...

(Message edited by street on September 25, 2006)
  Reply With Quote
Old 09-25-2006, 04:03 PM   #7
Edward Mathias Wilson
 
Profile:  
Posts: n/a
Thanks for the advice guys... I'll start incorporating your suggestions and see where it gets me
  Reply With Quote
Old 09-25-2006, 04:36 PM   #8
David Aguasca
Member David Aguasca is offline
 
Profile:
Join Date: Sep 2006
Location: Nyack  NY
Posts: 828
one of the best ways to improve grip strength...try rock climbing! find a climbing gym nearby. if that's out of the question, try some of the following:
-one handed deadlifts
-pinch-gripping 2 weight plates together (10s, 25s, etc.)
-if you have a power rack handy, try heavy finger rolls: set the supports high enough so that you can DL a bar off them easily. load up the barbell with bodyweight (a good place to start) and DL it with palms facing out. then, let the bar roll down your hands, trying to get it as far down your fingertips as possible. play around with reps and sets.
  Reply With Quote
Old 09-25-2006, 04:49 PM   #9
Edward Mathias Wilson
 
Profile:  
Posts: n/a
wish i could start rock climbing... ive barely had enough time to do the WODs recently
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Grip Strength Jason Blais Equipment 9 08-04-2006 10:48 PM
Clean grip power snatch to close grip overhead squat Russ Greene Exercises 1 06-29-2006 09:14 AM
Grip strength craig tallman Exercises 13 04-28-2006 07:12 AM
Grip Strength? Fred Macri Exercises 11 01-26-2006 07:44 AM
Arm / Grip Strength Ashley Rogers Exercises 1 07-05-2004 10:54 AM


All times are GMT -7. The time now is 10:14 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.