After you perform a few Static Contraction workouts you become very aware that what you are able to do for five seconds determines the success of all of your strength and muscularity goals.
That is something that really focuses the mind. If you did a 5-second bench press of 280 lbs last time, you need to improve on that this time. So you might go for 300 or 315 or whatever amount of increase you got last time. And it’s clear whether you passed or failed because you can either lift and hold it for 5 seconds or you can’t. Pass or fail.
But what if your muscle strength isn’t really the weak link? What if your palms hurt too much when pressing on the bar and the pain is making you wince? That’s certainly not ideal for peak performance.
Or what if your low back muscles could do a 450 lb deadlift but your finger muscles can’t hold a bar that heavy? You start the lift but quickly fail.
Low back muscles are a great example because they are almost unbelievably strong. Old-time strongmen used to do a trick for audiences where they would lift a platform loaded with a dozen or more people by stooping under it and then hoist it by straightening up their back a few inches. It was called a ‘back lift’ and Louis Cyr and Paul Anderson set records of 4,133 lbs and 6,270 lbs, respectively. (By the way, Paul Anderson is on the record as training with strong range partial reps. Boo-yah!)
Getting back to the common barbell deadlift, you can see that your grip strength could never be equal to your back strength. People just don’t consciously realize that they often perform sub-maximal deadlifts, shrugs and pulldowns because their grip gives out before their target muscles do.
That’s why many years ago I asked my manufacturing friend Dave to make some heavy-duty lifting hooks for my customers. Hooks aren’t a frivolous gadget, they are a tool for reaching your potential. You can read about them here.
On the pushing exercises like bench press, close-grip bench press and shoulder presses – there is a similar problem. Those are very strong muscle groups and they can push with a lot of force. But the bar you push has a relatively small surface area and all that pressure gets concentrated in your palms and can cause, at a minimum, discomfort and often outright pain. That pain diminishes concentration and performance.
I’ve tried a few products for this problem the best one I’ve found is Alan Trombetta’s handgrips. They have a thick, effective cushion and I’ve heard from people who have added 40 or more pounds to their bench press the day the pads arrived and then improved from there. That’s impressive.
You and I both know there are probably 1,000 gizmos out there for exercise but I am extremely discerning in this area and these hooks and handgrips are the only two items I’ve mentioned in ten years of being online. I use them both and I know they work as claimed. Plus I never hear complaints about the guys selling them.
If you want to know what the maximum is that you can push and pull, these two tools will give you the answers.
These lifting hooks and handgrips are a must!
I’m hoisting 550 lbs in deadlift and my gripstrength is not close to holding this amount of weight alone.
I’m glad I bought these inexspensive tools before the weigths got to heavy.
A hint to the new guys doing SCT, make a decision fast! Because your muscles wants to get progressivly bigger and stronger as fast as possible!
OK, finally did get the hooks and tried them out Wednesday.
For me it will take some getting used to; the lat pull down was my first exercise with them and I was able to pull the same as my previous session, but no more. I think that I was still trying to grip the bar rather than letting the hooks do the gripping.
I also was having a hard time with the shrug, the bar wanted to slip out of the hooks (still letting my grip do the work). I then deceided to do the deadlift followed by the shrug in the same motion (CNS style). That worked great, I let my arms do the work rather than my grip and was able to do 10% more than my previous best for either exercise.
Question; when using the hooks what is the best placement of the thumbs? Do you wrap them around the bar oposite the fingers or do you just let them rest next to the fingers?
Personally, I prefer to wrap my thumbs around the hooks and use my strongest possible grip. The idea is that the hooks assist, not hold 100% of the load. Get them adjusted right and you’ll see very significant increases.
Ordered a pair of the hooks and handgrips yesterday. Looking forward to getting them. Will your friend be making any more of the forearm Jackhammers?! I really want one!
I checked with Dave and he says he doesn’t have the JackHammers and might not make more. (too few people care about grip and forearm strength) Sorry. But you’ll be happy with what those lifting hooks will do for you.
Hi Pete;
From reading the descriptions my thinking is that the gloves also helps with the exercises that the hooks are designed for. I want to buy the gloves now and the hooks later. Would that be a good progression?
Sure. They are both helpful and important but if you struggle more with the pushing exercises then get the hand pads first. I think you'll be surprised how much more you'll lift with them. Most of us just don't realize that it's grip pain that makes us end and exercise early. Once you try those hand pads you'll see the difference instantly.
Thanks Pete;
I did order the hand pads, I’ll let you know how they work out!
Be good to yourself, live life passionately and always, always expect Success!!!
Sure. They are both helpful and important but if you struggle more with the pushing exercises then get the hand pads first. I think you'll be surprised how much more you'll lift with them. Most of us just don't realize that it's grip pain that makes us end an exercise early. Once you try those hand pads you'll see the difference instantly.
Pete,
feel free to pass this along…..
I’ve been using the one ton hooks for years and love them.
The only draw back is that I can lift so much weight that the straps push blood down into my hands and causes a sort of blotchiness, akin to bruising. It doesn’t hurt or seem to do damage and goes away in a day or so. It doesn’t seem to matter how tight I wrap the straps. But then again, when I do a partial deadlift/shrug with 6 plates on each side of the bar, the average gym guy drops his jaw. That’s especially true with the young guys, since I’m in my mid 50s. It always cracks me up.
Aloha,
Rich
Thanks, Rich. Those hooks are quite a tool. For people who want to know more, visit this page:
http://www.precisiontraining.com/special-links/
I did order the hooks today; I had noticed that the grip is what is holding me back on the deadlift, the shrug and the lat pulldowns.
I was thinking that the pads weren’t doing much for me, until I attempted some lifts without them! Big difference!
I still find that the arms are what is holding me back from really doing better on the bench press; and am using the super rep arms to remedy that. I am adding a one arm dumbell curl to help with my left arm which is not as strong as my right!
Guys-
The hooks and the pads simply work. Get them. Without getting specific on the amount of increases you will realize, the simple fact remains that to get a true SCT workout on those big muscles, you need the help these tools provide. They are as necessary to the SCT workout as the weight itself. You need the rep to be intense, and you cannot get there if you don’t have maximum efficiency in your grip.
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