Gripping Your Strength

by Nick Lynch on October 22, 2014

RKC Team Leader Nick Lynch 2014

The first two body parts to make any form of physical contact (unless you’re in FIFA) are your feet and hands. First feet, then hands. To strengthen your feet, train barefoot. To strengthen your hands, train barehanded and lift heavy stuff with vengeance.

Why should you care about your grip strength? “The tenser your muscles are, the more strength you display and build.” –A quote from the Naked Warrior. In order to withstand your 7th, 8th, 9th and 10th rep with a thicker grip swing, one must remain completely tense to not throw the bell at a loved one or through your neighbor’s window.  “What is truly remarkable is that tightening your fist can enhance your leg strength, as well!” – Naked Warrior. The difference between gripping a 1.5-inch handle and a 4-inch handle speaks for itself. There is 2.5 more inches one must attempt to tighten their hand around. The extra 2.5 inches is harder to grip no matter who you are!

In this program, you will be using the kettlebell swing with a modified grip to strengthen your hands, elbow and shoulder joints.

  • 1st step – Get a 65% max swing weight kettlebell
  • 2nd step – Get a hand towel
  • 3rd step – Learn to perform a swing safely by hiring your local RKC instructor!

The program:

1. Wrap hand towel 1/4, 1/2, 3/4 or fully around the handle of the kettlebell

2. Perform 10 swings every minute on the minute (EMOTM) for 10 sets or 10 minutes

If you find your forearms screaming for mercy, adjust the thickness of grip. Example; Set 3, adjust handle from 3/4 grip to 1/2 grip. Set 4 from 1/2 grip to 1/4 grip. Set 5 from 1/4 grip to kettlebell handle only. Use a ladder format for increasing grip thickness until you can complete 10 sets of 10 reps EMOTM with towel fully wrapped around the handle. Once you can complete this, move up 10% in kettlebell swing weight.

Use this program as a swing supplement to your current program. This can and should be done 1-2 days per week. 3 if you plan on trying out for the over the top sequel… Embrace the power of your grip strength!

Nick Lynch also loves to paint his Dragon Door RKC kettlebells to indicate different sizes.
RKC Team Leader, Nick Lynch is a Strength and Conditioning Coach at Milwaukee School of Engineering University (MSOE). He owns Superb Health Milwaukee, a kettlebell studio in Milwaukee, WI. Most recently, he became an RKC Team Leader. He has 13 years of full-time training and coaching experience and a lifetime of wellness education. Nick lives in Milwaukee, WI with his wife Natalie and son Weston.

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