Grip & Forearm Exercises
Great variation for grip strength and for producing concurrent activation potentiation (irradiation) which enhances technique specific to the squat and hinge. You can also use smaller plates held to the sides (2 in each hand) and perform conventional deadlifts or close stance squats (similar to a trap bar deadlift).
An excellent grip and hand strengthening exercise not to mention the incredible strain it places on the upper body stabilizers and overall core musculature. The drop and catch is a very intense eccentric stimulus for the forearms and finger muscles.
I typically recommend starting off an arm workout with several heavy power sets before dropping the load and performing strict curls. Form is tight but not excessively strict. This allows recruitment of the highest threshold motor units in order to tax the fast twitch fibers and potentiate the nervous system prior to lighter loads.
Adding Fat Grips to chin-ups and pull ups allows you to further tax grip and forearm strength. Here, Dr. Seedman has his client, and national figure competitor, Leslie Lee perform an intense set of weighted pull-ups.
Since shoulder stability and positioning are critical for the NFL Combine's 225 bench press test, Dr. Seedman uses various bottoms-up pressing variations with many of his collegiate improve these.
Dr. Seedman's used this exercise and many others to improve his client NFL QB Taylor Heinicke's shoulder and core stability. After suffering a shoulder injury last season, Taylor worked with Dr. Seedman to improve his shoulder health, strength, and function.
One of Dr. Seedman's client, national figure competitor Leslie Lee, performing bottoms-up kettlebell snatches. Besides being incredibly difficult, this movement is great for working hip and glute power, shoulder stability, grip strength, and core stabilization.
Bottoms-up exercises are some of the most difficult strength training movements there are. The single arm bottoms-up overhead press performed with the kettlebell is the most classic bottoms-up movement. Not only will these build the shoulders, upper back, core, and grip strength, but they will teach you to control offset loads as you'll be holding the weight on one side (unilateral).
Dr. Seedman performs a very difficult variation of the bottoms-up overhead press with 45lb plates, from the kneeling position. This variation requires incredible tightness, stability, strength, proprioception, and motor control.
Bottoms-up exercises are some of the most difficult strength training movements there are. During the bottoms-up loaded carry you'll be required to activate every muscle in your body from head to toe. Be sure to keep your abs tight and walk quickly but controlled.
Bottoms-up exercises are some of the most difficult strength training movements there are. This particular variation, the single leg bottoms-up clean is an incredible exercise for hip power, balance, foot and ankle strength, shoulder stability, and core activation. This is one of the most difficult movements to successfully perform and takes Jedi-like focus.
The hang clean and press with the fat bar is a fantastic full body exercise that focuses on strength, hypertrophy, functional size, power, explosiveness, and athleticism. Using the fat bar greatly increases the activation on the hands, grip, forearms, and finger muscles.
Dr. Seedman adds fat grips to the handles to force his athletes to work their forearms, hands, and grip strength. It also helps clean up technique as the fat grip forces the athletes to use more controlled form. Video features some of Dr. Seedman's NFL combine athletes..
One of Dr. Seedman's favorite single-leg swap variations. It simultaneously addresses strength deficits in the grip and hands as well as the feet and ankles. In addition, this variation tends to have an immediate impact on improving balance and stability as the heightened activation of the hands and fingers produces concurrent activation potentiation (CAP).