A little background about myself:
-I am not a power-lifter per-say, but am very interested in improving my grip strength.
-I have been bodybuilding seriously for about 2-3 years. Although I did have a bit of a long break from it (had a long-distance girlfriend), I am now fully back on my game.
-I work for my university in a Health and Fitness lab, doing exercise testing. I am also a certified personal trainer through NASM, and am a PT here at my University.
I started seriously training my grip/hand/finger-strength a little under 1 month ago.
I discovered plate flipping somewhere here on the internet, and have implemented it into my grip training.
Here's a video of the very last set I did with my left (weaker) hand. I can do sets of 12 reps with my right (Now I can but not when this video was taken), but only 8-10 with the left:
By the way, just in case you don't read everything below, I have a crappy video of my first attempt at closing the CoC #2 on youtube. Check it out!
Does anyone here have a plate flipping routine? Any tips on improving my form? I need some honest opinions on this exercise.
Some other things I do for grip are:
-Work with a 10lb sledgehammer.
-Work with a Captains of Crush (CoC) # 2 (Check my other video on youtube. There's one of myself testing out the #2) I can close it for reps of 4-5 now (right hand only -- the left is still far behind). I've been doing negatives with the CoC #2. I use the hand that's not holding the gripper to assist myself in closing it fully, then after taking the assisting hand away, I slowly release under a 2-3 second count. Sometimes holding for as long as I can, then letting nature takes its course. The gripper always wins haha.
-I just ordered a 1.5 CoC to prep me a bit more for the #2.
-Heavy barbell holds/rack-pulls (I have been wrapping 2 thick hand towels around the bar [Instant fat grips] to make it significantly harder).
-Plate curls (Using a 25-lb plate) I grip these on the flat parts. It puts a significant amount of pressure on the finger tips (Under the pate), then clamp the thumb down on top.
-When doing hammer curls, I wrap the hand towels around the dumbbells for a fat grip, once again.
-I also do the above with hammer-grip pullups.
-Occasionally, I do some kettle-bell work (overhead pressing and such) for wrist strength.
-I've been arm-wrestling with a guy who works at my university's gym as well. We've been looking for the blueprints of an arm-wrestling table. Eventually, we are going to build a table and start up a club.
-I've been trying my best to train my grip 3 times a week. I'll do grip work at home 1 or 2 of these days, which only include working with the CoC and Sledge-hammer. Is this too much? My hands seem to be recovering well.
I have a new year's resolution to close the CoC #3 and become certified (What an awesome thing to put on a resume, right!?)
Let me know what you guys think. I'm mainly looking for tips on things I should be doing more of/less of.