Hand Strength Part V
Date: Weds, 22 June 2005Today’s the big day.
I will now conclude my series on Hand Strength Training and announce the winner of the Kung Fu Conditioning 2 Video Set.
Let me say that I got lots of great grip training suggestions emailed in from all over the place. I received so many – and I have so many more of my own that I wasn’t able to cover in this 5 part series – that I’ve decided to do a DVD on the topic. I’ll keep you posted on that.
Before I announce the winner and share his winning tip, let me just give out some honorable mentions.
Tony Lawrence gets a big handshake for his sledgehammer drill. It’s one of those “Gee, it looks simple enough, why am I having such a hard time?” drills that keep you coming back for more. I’ve seen variations of it, but the use of standard tool box equipment is always good. Tony’s version has earned a place on the DVD!
Brian Bales was in first place until two days ago L He sent a great email with tons of ideas, including a cool variation on the Dual Kettlebells Bottoms Up Snatch (which I have done with two 55 pounders – but it took me months to get there). Brian also shared a thoroughly evil invention called the “Bratwsurst From Hell.” I didn’t quite understand his instructions for building the thing (Brian, email me some clarification please – do you use a tire or an innertube?) but how can you not like something with a name like that?
If I can figure out how to build it, I’ll include it on the DVD.
Alrighty then! The winner of my deservedly popular Kung Fu Conditioning 2 Video Set – and if you didn’t win, you can still get your own copy right now at
is . . .
Michael Smith!! Michael come on down! You win!!! Michael approaches the stage! Pretty girls swoon! Big burly men knit their brows in envy! A hush falls over the assembly as Michael explains the drill in his own words. Listen:
“In terms of grip strengthening from my perspective as a hand therapist I think that people tend to mainly just exercise the extrinsic hand muscles (those that originate outside of the hand and then insert into the bones of the hand) and neglect the intrinsic hand muscles (those which originate and insert in the hand itself--the lumbrical and interossei muscles) The extrinsics are what you use when you clench and open your fist and move your wrist. However, a lot of stabalization comes from those intrinsic muscles (and some people even believe perhaps as much of 50 percent of the hands strength is related to them) You exercise them when you flex (pull down) the fingers at a 90 degree angle at the first set of knuckles (called the metacarpal phalgeal joints or MP's) while at the same time maintaining the other joints further down the fingers in extension (straight) It is sort of hard to describe in words like this but is not that different from a snake or crane hand. You maintain your hands in that seemingly strange position while grasping or carrying anything (could be lifting big pot or jar like in the old days) the secret is more in how you maintain the position of your fingers to activate and tax those muscles than the actual exercise itself.
The second way you can exercise those intrinsic hand muscles is by spreading the fingers apart from each other (digit abduction) and pulling them in together (digit adduction) A great way (and probably one you already know) to strengthen the muscles that pull the fingers apart is to wrap rubber bands around your fingers and start by putting your thumb and fingers together (like in the hook hand postion of single whip in tai chi) and stretch your fingers as far apart from each other as you can against the resistance of the rubber bands. I also use a resistive putty for tabletop exercises to do the same things with my patients. Working the muscles that pull the fingers back together is a little harder without equipment (that's what those spring tiger claw products are for) but can be done with creativity.”
Wow. Now that’s a tip. Do I have some smart freakin’ subscribers, or what?
Michael not only taught us what to do, he explained the why and how of it.
Michael, please email me your mailing address and I’ll get the Kung Fu Conditioning 2 Video Set out to you ASAP.
Thank you Michael. Thank you everyone else who contributed suggestions.
Until next time, train like you mean it, and keep up that digital abduction!
Rob LaPointe
P.S. Don’t forget to take your fighting fitness to the next level with a routine combining technically strong striking, and combination drills for stamina, speed, balance, and coordination. Get my Kung Fu Conditioning 2 Video Set now!