Brad Johnson's Bodyweight Training

Pinch Grip Drag


John Brookfield's Grip Tips


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By John Brookfield

Author of Mastery of Hand Strength, Revised Edition, Training with
Cables for Strength,
The Grip Master’s Manual, and Real-World Conditioning 

Pinch Grip Drag

In our Grip Tip this month, we will look at yet another way to enhance your lower arm strength. I like to try a lot of new training ideas to find what works best. It is important to change your routines frequently to achieve the best results. On the motivational side, it is also important to breathe new life into your workouts.

In the Pinch Grip Drag, we will be using a traditional pinch grip style. We will be holding on with a pinch grip while pulling or dragging weight on the ground. To get started you will need an object to pinch grip. This can be a variety of things, from an IronMind Blockbuster Pinch Grip Block to a wood block, to any type of homemade device. If you can grasp and hold onto it with a pinch grip (four fingers on one side and thumb on the other), it will work. Attach the pinch grip device to a chain or a rope with a weight attached, such as a kettlebell, a dumbbell, a barbell plate, or a filled bucket. You will have to find the right weight through a little experimentation.

Once you have completed your set-up, with the block attached to a chain or rope and weight, you are ready to begin. We will look at two Pinch Grip Drag exercises; the first one is the basic weight drag. Grasp the block in pinch grip fashion, with the chain and weight on the ground. To start, walk backward holding the block in a pinch grip. Continue walking while holding on as the chain and weight are dragged along on the ground. You will probably notice some friction and even hit some bumps on the ground. This is a good thing because it will force you to bite down harder with the ballistic shock. You can also shift the block from hand to hand; and you can attempt to drag the weight using two fingers of each hand, or whatever combination you wish.

The other Pinch Grip Drag exercise that I like is the rowing style. With this technique you pull the weight toward your body in a rowing motion. From here, step back so that your arms are outstretched and then pull the weight towards you again, using the rowing technique. Continue for as long as possible without stopping. With both of these exercises you can use an overhand grip or an underhand grip. You may want to alternate between the two grips for the best results.



Editor's note:  John Brookfield’s books Mastery of Hand Strength, Revised Edition, The Grip Master’s Manual, Training with Cables for Strength, and Real-World Conditioning combine John’s limitless creativity with his friendly, downhome manner. John’s articles are also regularly featured in MILO: A Journal for Serious Strength Athletes.

To learn more about IronMind's world-renowned Captains of Crush® Grippers and other CoC 2 Grip Tools, please visit the IronMind on-line store.

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