Holding a hexagonal dumbbell with another hexagonal dumbbell on top of it

Holding a hexagonal dumbbell with another hexagonal dumbbell on top of it.

Straps for short round bars and nail bending and more kinds of metal bending

By wrapping one around each hand.
Warning: A little bit to quit more dangerous

I've tried this recently and it worked great.
-And I also stumbled upon new techniques for bending

By JK
From South-Holland, The Netherlands

Round wood breaking with the thumbs

Breaking thin wooden sticks with the thumb, while holding it with the other 4 fingers.
-Warning: Should cause no damage to the pointing finger joint(s)

Interesting:
1 Going to thicker wooden sticks
2 Breaking a certain size and thickness into as many pieces as possible

Self making:
Round wood, not that thick, quit thin and sawing it into the right pieces of for example 15 cm long.

Self making nails and short round bars and short flat bars for bending and some extra information

Making nails and short round bars for bending

Just long, round bars and sawing it into the right pieces.

Interesting: For example 2-3mm shorter each time with a certain thickness.
-Shorter is harder to bend if it has the same bending resistance

-

Making flatbar pieces for bending

Just long, flat bars and sawing it into the right pieces.

Interesting: For example 2-3mm shorter each time with a certain thickness.
-Shorter is harder to bend if it has the same bending resistance

Nail bending techniques and information

Nail bending techniques and information

There's a lot of techniques
For the first part: Grip kinds:
1 double overhands
2 double underhands
3: 1: Left hand underhand, right hand overhands, nail over around the beginning of the thumb area
   2: Right hand underhand, left hand overhands, nail over around the beginning of the thumb area
Techniques:
Only the hands in contact with the nail
-And how far from the body
Hands in contact with the chest or stomach
-Gives support
Under the chin
-Gives support
And more.

Padding
-Padded gloves
 My setup: 1 pair of finger less gloves and 1 pair of padded gloves, work gloves or something similar.
 To my opinion this is better then padding, because you can't get extra leverage, which is
 possible with paddings.
-There's professional padding and even official padding.
 Just using the right textile is also possible.

Iron nails

Big nails
Medium nails
Extra:
Small nails
-Mostly a lot of thumb strength required, especially at the start
 And different bending techniques

For same brand, same bend resistant nail:
 A thicker nail with the same length is harder to bend
 A shorter nail with the same thickness is harder to bend

For making normal pointed nails safer:
 You can chip of the point with a Cutting plier
 Or you can grind it with a file until it's safer
It would be very bad if a sharp nail would suddenly go through the padding into the hand

Angle measurer
 To see how far you've bend the nails

Some people even bend nails with there bare hands. But this is very dangerous.
And if you want to bend sharp nails with the bare hands you need to grip correctly and use certain bending techniques.

Plate curls information

Plate curls information

Mainly plate curls with a 30 mm plate are easier then with a 50 mm plate
because, 50 mm plates are normally broader and so there's more leverage.

Same weight but broader is more leverage and so harder.

-

And how it grips can be a factor of being able to do some more or less reps or
being able to do a certain heavy plate curl yes or no.
-There are completely flat plates and plates with ridges and plates
 which have a completely flat side and a side with a ridge.

-

Safe bench pressing equipment and tips for bench pressing alone and or when bench pressing alone

1 Power rack
  -Has holes for spotter bars

2 Olympic bench
  -With long enough horizontal spotter stands, bars

3 Squat, bench rack
  -With long enough horizontal spotter stands

In my opinion:
 A power rack is the best and safest.

Very important for 1, 2 and 3:
 Always put the spotter stands/bars at the right hight.

Very important for 2 and 3:
 Make sure to get a version where the bar really can't get in between and bypass
 the spotter stands, bars at the side of the bar holders.

Extra for 1, 2 and 3:
 Make sure that the bar can't go over the bar holders for racking after the lift.
 Also: If you change your grip from wide grip to medium or close grip, you very likely
      need to put the bar holders higher, so that the bar can't go beyond the bar holders.

Tip for 1 and 3:
-You can use primitive measuring methods to put the bench right in the middle with the feet
 or with the hands. And using a ruler is also possible, flexible ones are easier and better.
-And even better maybe you can make quality markings on the ground for the bench so it's easy to put the bench right in the middle.

-

Unracking alone is more dangerous and there's more chance of injury

I myself lay more under the bar for unracking, so that unracking goes better and is easier
and I don't have to go forwards as much. But there's also a downside with this,
you could hit the bar holders on the last part of the lift.

Analysing strongman truck pulling and plane pulling etc.

Putting a heavy duty pull weighing scale in between two chains, with which a strongman
will pull the truck, plane or etc.

This is very interesting because you will see how much force is needed to pull that certain
truck.

Grip equipment and grip trainings

Normal bar
-Normal grip
-Closed fist
-Thumblessgrip

Thick bar, fat bar
-Axle bar (50 mm)
-60 mm axle bar

Plate pinch
-Completely flat plates, or flat sides outward, where you grip.
-Plates with a little bit of an edge
 But you should not be able to lift te plate without the thumb, when all the other 4 fingers are on one side,
 then it's not a pinch anymore.
Variations:
-1 plate
-2 plates
-3 plates
-4 plates
-5 plates
Variations 2:
-1 handed
-2 handed
Variations 2:
-Seperate plates in both hands

Pinch blocks
-All kinds of thicknesses
-1 hand
-2 hands

Rolling handles

Thick rolling handles
-Rolling thunder
-Trilobite rolling handle

Inch dumbbell (Weight: 172 lbs and 9 ounces (78.27kg). Handle: 2 3/8 inches (6cm) in diameter)

Flask pinch grip

Block weights

Dumbbell pinch grip
Hexagonal dumbbell pinch grip
-Normal grip
-Alternative grip
Extra:
-At the flat sides
-At the weight marks

Grippers
-All kinds of resistances
-Special: The adjustable Hand Grippers (50/500lbs for example)

Hub

Double grip pinch bar
Saxon bar

Horn
-Little big horn

Anvil lift
-By the horn
-By the middle
-And more

Cannonball lifts
Globe and cannonball grip implements for lifting up weigts
Double globes

Finish ball

Lifting natural stones with one hand

Highland rings

Anvil stub

Lateral plate pinch

Coin lifts
-Penny lift
-Mammoth coin
-And basicly any other coin
1: With a straight arm (hardest)
2: With a bend arm

Lateral pinch square
-Until first finger joint on the square
1: Straight arm
2: Bend arm
A: With slide of
B: With a (charcoal or carved) mark and without slide off

Half penny lift

Tips tester

Double thick rolling handles (2 handed)

Vertical bar

Double vertical

Holle it up dumbbell
-Information: The handle is not in the middle but at one side of the dumbbell

Logan lift
-Information: Putting three pieces of round or flat metal inbetween the four fingers
 while then making a fist and lifting the weight

Semi lateral pinch grip with a thumb, tip tester
-Information: A round metal circle at the thumbs side for the thumb
 And at the other side it is flat

Grip machine

Loops
-From textile for finger lifts

Other:
Normal bar deadhang
-Normal
-Weighted
Fat bar deadhang
-Normal
-Weighted
Two vertical pipes deadhang
-Normal
-Weighted
Two thick vertical pipes deadhang
-Normal
-Weighted
Vertical bar deadhang
-Normal
-Weighted
Climbing rope deadhang
-Normal
-Weighted

Finger curls

Climbers board
Towel deadhang
-One towel, double towel, triple towel deadhang
Sand bucket
-More for warm up here and there (be careful your hands don't get to dry and damaged),
 rehabilitation and for starting grip athletes.
-And there are variations

More and variations 1:
Farmers walk
-Normal handles
-Thick handles
-Special: Inch dumbbell farmers walk
Frame carry

Plate pinch farmers walk
Dumbbell pinch grip farmers walk

More and variations 2:
Hook grip
Thumbless grip

Lateral pinch grip

1, 2, 3, 4 fingers
-Dangerous
-I would not advice 1-3 finger lifts
-The less fingers used the more dangerous

Powerlifting

Powerlifting consists out of three diciplines the squat, the bench press and the deadlift.

But you can simply also chose on or two events.


With the squat you need to hit a 90 degree angle.
There is normal squat and sumo squat and there are multiple techniques.

And with the bench press in competition you need to touch your chest and keep a 1 to 2 second pause and you need to keep your ass on the bench.
And there is technique 1: Hand placement 2: Lowering and pressing speed 3: where to you lower the bar 4: foot placement 5: Back on the bench to an arch and more

With the deadlift you pick up a plate loaded bar from the ground
There is normal deadlift and sumo deadlift. With normal deadlift you take on a not to wide stance and hand placement is around just behind foot placement. With sumo deadlift you take on a wider stance and hand placement is before foot placement lenghts.


There are weightclasses. And in competition you get lights three lights means a clean lift and with two lights it means it counts as a valid a lift.


And there is a total count from all three dicipline.


Extra: RAW is a lift without equipment


By Jeffrey Koelewijn