Tag Archives: grip strength

9 Reasons Bottoms Up (BU) Kettlebell Work is Awesome

*You’d do well to use a bell at least one size lighter than normal for your strict press (ideally 12-16kg for all, if this is too heavy for you then avoid BU work for the time being and just get stronger)
 
1 – It teaches you tension throughout your entire body.
 
2 – You need to mater the weight, the balance, the feel and connecting your body as a unit before you can even move a single step or attempt a press.
 
3 – The positive crossover to your pressing form is well worth the ego check.
 
4 – Hitting some solid reps in either the clean, press, rack walk (BU) waiters walk, windmill, TGU etc, all look pretty cool.
 
5 – Strengthens grip-glutes-core better than most other movements.
 
6 – Perfect for GTG and deload work.
 
7 – You will learn which arm is your weaker one, as such you lift with that one first and then match the reps you achieve with the strong arm.
 
8 – It allows you to get in a good session even if you’ve got limited weights (KB’s).
 
9 – Apart from all the strength, stability and coordination gains you’ll get, this way of lifting is good fun.
 
Here is are a few little complexes to try 2-3 times per week.
 
Complex 1 – Ladder set 1,2,3,4,5 – repeat 3-5 times each arm
 
A1 – BU Clean
A2 – BU Press
A3 – BU Squat
A4 – BU Rack Walk
 
^^ You can progress this one to using two bells.
 
Complex 2 – 2-3 reps per arm – 20-40min total
 
A1 – BU Clean
A2 – BU Press
A3 – BU Windmill
A4 – BU Waiter Walk
 
Complex 3 – 1 rep per arm – static hold each position for 10 seconds tops – 20-30min total
 
A1 – BU Clean to Rack Hold
A2 – BU 1/4 Press Position
A3 – BU 1/2 Press Position
A4 – BU 3/4 Press Position
A5 – BU Press Lock Out Hold
A6 – BU 3/4 Press Position
A7 – BU 1/2 Press Position
A8 – BU 1/4 Press Position
A9 – BU Rack Hold
 
*Finish with some swings or snatches each session 100-200 reps.
 
**You’d also do well to think about ‘pulling’ the weight down in the lowering element of the press, squats and windmills.
 
Enjoy,
Ross

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4 ways the humble beach towel can make you stronger.

Morning All,
 
Given the return of the sun in the UK to means you still have use for your beach towel, however once the sun finally says it’s goodbyes I want to share with you some ways in which your beach towels can stave off becoming dust ridden and moth eaten until the next time the sun is out in full force.
 
1 – Towel Grip Pull Ups
 
Pretty self explanatory, throw it over a bar, tree branch or support beam, grab the ends and start doing pull ups.
 
2 – Towel Deadlifts
 
Wrap the towel around the bar to thicken it up and deadlift to your hearts content, you can also have two towels and hold them in a similar fashion to what you would doing a pull up (meaning you won’t be holding the bar, just the towels so make sure they are strong).
 
3 – Towel Farmers Walks
 
Put some plates or any weight in the towel, wrap up said weight and hold the end, from here carry them until your grip gives out or you hit your desired distance or time.
 
4 – Any Gym Cable Movement
 
Put the towel through the Carabiners and away you go.
 
Pretty simple really.
 
These kinds of exercises will give you a tremendous improvement in your grip, back and overall strength, start off lighter than you think you should and build from there.
 
Enjoy,
Ross

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3 Quick ways to build grip strength.

A strong grip is one of the signs of not only a healthy body but also a healthy nervous system.
 
Performance is also improved by your grip strength too.
 
Here are some easy methods to use to build your grip strength.
 
1 – Towel Pull Ups
 
Chuck a towel over a bar and off you go. Aim for as many eps as possible.
 
2 – Fat Grip Deadlifts
 
You can either buy some fat gripz or wrap a towel around the bar to thicken it up and start lifting.
 
Sets of 3-5 until you lose speed is optimal for this exercise.
 
3 – Farmers Walks
 
A classic that has stood the test of time. You can do this with dumbbells, kettlebells, barbells, plates, anything you can hold on to.
 
Simply hold the weight and walk until you can’t go any more, put said object down, rest then walk it back.
 
Do that 2-3 times a week and watch your grip strength soar.
 
Enjoy,
Ross

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