Idea: Hexagonal pinch block

A hexagonal pinch block for grip training
-And multiple sizes

By Jef Koelewijn
From Holland
Written on 02-05-2019

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

Strongman wrestling and strongmen wrestling update

Strongman wrestling:
 1 Will be done in between two lines, a track with a line on each end. And you have to push
   the opponent over this line. Both contenders can only push forward.
 2 Is in a circle or square and takedowns are not allowed, pushing only.
 

Strongmen wrestling:
 I will change the name strongman wrestling into strongmen wrestling for every other wrestling event.

By Jeffrey Koelewijn

Bench press technique

Hand placement on the bar. From close grip to normal grip to wide grip is possible.
It's most advice to grip on or around the barbell rings. You can for example always place a finger
of each hand on the rings or right next to the rings and then grip with your whole hand.
-If there are no rings, or if you grip somewhat beyond the rings you can use fast primitive measuring methods.
And I'd advice to never use a thumbless grip, it's very dangerous.

Feet placement on the ground. How much towards you. And how narrow or wide.
-Good feet placement can give you more power.
-Placing the feet wider can give more stability
And you can choose for a full foot placement. Or you can choose for a heel up foot placement, with the balls of the feet and toes on the ground,
but you will need to put your feet far towards you with this and more narrow.
And a heels only is for example possible when pushing the weight up.

Preperation just before the lift while sitting on the bench or laying on the bench. Taking a couple of good breaths for example.


How you grip the bar. Normal gripping or gripping the bar as far down the palms as possible.


How much you arch your back.

Squeezing the shoulder blades together on the bench.

Unracking should be easy, but it's important that you don't hit the rack while going up.
And if some one helps you unrack this can prevent shoulder injuries, if you have to unrack yourself be careful the bar is not to far away from you, this increases the risk of injury (especially shoulder injuries), but on the other hand it's also anoying to hit the rack on the last part of going up with the barbell.


Where you look to or towards. Some people don't really look anywhere, other people focus their eyesight somewhere.

Where the pressure is in/on your hands while pressing.
-Might depend a bit on the wideness of the grip
-The pressure can be exactly in the middle but also a little bit more to one side or the other side

How hard you grip and squeeze the bar.

Breathing. Breathing in and then doing the lift while holding the breath for example.
Or breathing in while lowering the bar is also possible.

The harder you squeeze the bar, the more force will connect.

To where you lower the bar.
-To where you lower the bar can also depend on how long your arms are and where you grip the bar.

Angle of the arms while lowering.

How you lower the bar. For example trying to bend the bar into a U-shape with your hands is possible.

How fast you lower the bar.

Some people put their head up a bit during the lowering of the bar.


In competition you need to pause the bar very shortly on your chest.

How violently and explosive you push the bar up.


Pushing the weight up by pushing yourself into the bench by pushing the weight up.

Angle of the arms.
-Some people change the angle while going up.
-Some people flare the arms, some say it's bad technique, but on the other hand it works for them.

Using leg strength, without putting your ass of the bench. During the upward movement tightening the glutes and driving your legs into the ground.

Some breath out forcefully during the sticking point.

And more.


By Jeffrey Koelewijn from Holland

22-07-2019

Boxing notes 11 by Jeffrey Koelewijn

Cross face forearm when opponent attempts a clinch.


X block with the palms forwards.

X block with the underarms. 1 in front of the head 2 Against the head, clamped around.

Helmet guard.

Straight punch body blow parrying with the underarms.


Will be updated

Science behind getting better a higher lift weight and getting better at lifts

1 Getting acustomed, physically and mentally.
2 Muscle memory.
3 Power in the main muscles for the lift.
-Microtrauma and recover. Muscle fiber recruitment and hyperthrophy.
-Signals, neural signals. Mental power. And phyaical power.
4 Amount of muscles tensed and how much total power.
-For grip for example, if you only tench your fist you have less power than when you tench from the side or even the floor.
5 Natural occuring hormones and neurotransmitters.
-Increase of those through training.
6 The joints get better

7 How you do a new lift and prepare for a new lift, certain breathing for example a mental state and brute force and power.

You have to want it, be certain and you have to do it. Want it, do it !