Suitcase Deadlift With Nabard Long Device

Suitcase Deadlift With Nabard Long Device & Neurogrips

 

The Nabard Long Device used in this example is a device similar to a barbell.  However, the 1 inch diameter handle is offset rather than centralized.   The Neurogrips easily slide on your hand, adding 1" diameter to the Nabard Device handle, making it about 2" in diameter.  Combined with the offset handle, the Neurogrips challenge your grip and help strengthen your hand, wrist, forearm as well as your shoulder and trunk musculature. 

 Set up is the same as the Suitcase Deadlift using the Kettlebell.  Stand with the 'rear' handle just lateral to your foot.  Place the Neurogrip on the hand that is nearest to the handle that you will be gripping.

 

 

Squat back and down keeping your knees in line with your toes, your weight on your heels, "spreading the floor" with your feet.  Grip the handle of the device closest to your foot.

Stand up, again "spreading the floor" with your feet.  Try your best to maintain the Nabard device in a straight line, parallel to the floor.  This is where your grip is really challenged.  The length of the Nabard device acts as a long lever.  It is not a high weight, however it is difficult to manage due to the long lever.  This lever is providing a force in the direction of ulnar deviation (the end of the device furthest from you wants to dip down toward the ground.  This direction is toward the pinky or ulnar deviation).  Since your goal is to keep it level, you must fire your radial deviator muscles.  So in this activity, you are working your legs, glutes, and trunk stabilizers as it is unilateral.  Adding weight to one side causes your trunk to laterally flex toward the weight.  Your trunk must fight this and remain stable.  As for your arm, you are not only squeezing the handle using Neurogrips (now 2" diameter), you are keeping your wrist in neutral by firing radial deviators to counteract ulnar deviation directional force of the long levered device.  Your shoulders and scapulae do not move, so you are also working scapula and shoulder stabilizers.  A full body activity!!