The Single Leg Deadlift Using Neurogrips and The Nabard Device

The Single Leg Deadlift Using Neurogrips and The Nabard Device: Ulnar Deviation Bias

 

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.   

Place Neurogrips on the right hand.  Stand next to the Long Device (Device is closest to your right foot) so that the longer end extends behind you

Kick your right leg straight behind you, allowing your left knee to slightly bend so that your right hand can reach the handle of the Long Device.  Do not let your hips move out of the parallel position in relation to the floor (Do not let either hip rise or fall).  Contract your right gluteals to maintain full right hip extension.  Squeeze the Neurogrips around the device handle tightly.  Maintain Scapula Retraction (Do not let your shoulder blade protract toward the device to assist your reach - Maintain Scapula Stability)

Squeeze your glutes, press your left foot into the ground and stand up tall, locking your glutes at the top.  Do not allow the long end (which is now behind you) of the Nabard device to dip down.  With this, the long end is placing downward force on your hand and wrist, in the direction of radial deviation.  To maintain neutral wrist position, you must fire your ulnar deviators as well as maintain a crushing grip on the handle due to the increased diameter from the Neurogrips.  This will work your hand, wrist, forearm, elbow, shoulder and trunk musculature.  To see how much of a challenge Neurogrips provide, try one set with and the next set without the Neurogrips on.

The Single Leg Deadlift Using Neurogrips and The Nabard Long Device

The Single Leg Deadlift Using Neurogrips and The Nabard Long Device: Radial Deviation

 

 

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.   

 

 

Place Neurogrips on the right hand.  Stand next to the Long Device (Device is closest to your right foot) so that the longer end extends in front of you

Kick your right leg straight behind you, allowing your left knee to slightly bend so that your right hand can reach the handle of the Long Device.  Do not let your hips move out of the parallel position in relation to the floor (Do not let either hip rise or fall).  Contract your right gluteals to maintain full right hip extension.  Squeeze the Neurogrips around the device handle tightly.

Squeeze your glutes, press your left foot into the ground and stand up tall, locking your glutes at the top.  Do not allow the long end of the Nabard device to dip down.  With this, the long end is placing downward force on your hand and wrist, in the direction of ulnar deviation.  To maintain neutral wrist position, you must fire your radial deviators as well as maintain a crushing grip on the handle due to the increased diameter from the Neurogrips.  This will work your hand, wrist, forearm, elbow, shoulder and trunk musculature.



The Suitcase Deadlift Using Neurogrips and Directional Force: Ulnar Deviation

The Suitcase Deadlift Using Neurogrips and The Nabard Device

 

 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. 

 The setup for this technique is the same as the previous post.  You stand with your foot next to the handle of the device.  This time, however, the long end of the device is behind you instead of in front of you.

 

 Squat back and down and grip the handle tightly using the Neurogrips. 

 

 

"Spread the floor" with your feet and stand up tall.  Do not allow the back end of the device to dip down.  Your job is to keep the device parallel to the ground.  The long lever posterior is providing a directional force downward, which places radial deviation on your wrist.  To maintain the neutral wrist position, you must fire your ulnar deviators.  So you are gripping the handle while at the same time performing ulnar deviation in order to maintain neutral wrist position and keep control of the device.  This is the opposite action of the previous post.

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!!

 

 

The Single Leg Kettlebell Deadlift With Neurogrips

The Single Leg Kettlebell Deadlift With Neurogrips

 

 

The Kettlebell used in this example has a handle that is approximately 1.25" to 1.5" in diameter.  The length of the handle is about 4.5" with curved corners ("Horns") which makes it difficult for other grip enhancing devices to fit over.  The Neurogrips easily slide on your hand, adding 1" diameter to the Kettlebell handle, making it between 2.25" and 2.5" in diameter.  This challenges your grip and helps strengthen your hand, wrist, forearm as well as your shoulder and trunk musculature. 

 

The Single Leg Kettlebell Deadlift is great for balance as well as gluteal recruitment, trunk stabilization, scapula stability, grip and mental focus. 

 

 

Start with the kettlebell on the inside border of your left foot.  Kick your right foot/leg straight back behind you keeping the leg as straight as possible.  As you 'reach' your right foot back, you are hinging your trunk forward over the left hip.  Tighten the glutes on the right side as your upper body reaches its lowest forward position (just as your hand reaches the kettlebell handle).  Your right foot/ankle should be in line with your right hip and right shoulder.
 
Remember:
1) Keep your hips/pelvis bones and shoulders parallel/squared off to floor.  Do not twist/rotate your trunk as you descend or ascend.  One hip or shoulder should not be higher than the other
2) You may slightly bend the stance leg knee (in this example, the left knee)
3) Do not reach for the kettlebell with your right arm by protracting your shoulder blade.  Keep your shoulder blades retracted, shoulders parallel to the ground and grip the kettlebell handle only when your hand reaches it (arms length away).  In otherwords, don't perform the deadlift technique for a very minimal depth and then stretch down with your arm to grip the  kettlebell handle in order to minimize the deadlift motion.   Do not lose your scapula stability. 

Tighten the glutes on the stance side (left leg) to assist your return to upright standing.  Lock out in the upright position by clenching your glutes

Switch to standing on the right leg and reaching for the kettlebell with the left hand.

 

Using Neurogrips increases the grip demand as well as the mental concentration needed to perform this activity.  Do not fall into the habit of quickly dropping down, grabbing the kettlebell and standing up.  For full benefit, you must raise the free leg back in a straight line as if reaching the wall behind you.  Upon reaching the kettlebell with your hand, ensure that your raised leg remains straight and in line with your hip, trunk and shoulder.  Squeeze the kettlebell handle tightly with the Neurogrips.  Upon arising, contract the stance side's glutes and make sure to maintain the scapula retraction.  Avoid any type of trunk rotation throughout. 

 

The kettlebell in this technique is again providing a vertical force to your hand, wrist, forearm, and shoulder.   There is no directional bias here towards wrist flexion, extension, radial deviation, ulnar deviation, pronation or supination.  Your wrist remains in neutral and your hand is working hard to grip the kettlebell, preventing it from falling vertically from your hand.  Doing this bare handed is a challenge in itself.  Using Neurogrips makes it even more difficult.   Although the kettlebell is not providing a directional bias to your hand, wrist and forearm, because it is a unilateral exercise, it is providing a rotational force as well as a lateral force to your trunk.  You must fight these directional forces to your trunk by maintaining proper posture.  Therefore, you are training trunk and scapula stability.  Go to www.neurogrips.com for more grip information. 





The Kettlebell Suitcase Deadlift With Neurogrips

The Kettlebell Suitcase Deadlift With Neurogrips

 

 

The Kettlebell used in this example has a handle that is approximately 1.25" to 1.5" in diameter.  The length of the handle is about 4.5" with curved corners ("Horns") which makes it difficult for other grip enhancing devices to fit over.  The Neurogrips easily slide on your hand, adding 1" diameter to the Kettlebell handle, making it between 2.25" and 2.5" in diameter.  This challenges your grip and helps strengthen your hand, wrist, forearm as well as your shoulder and trunk musculature. 

 



Keep your feet about hip width apart

Squat down 'symmetrically', grip the kettlebell handle

Return to the standing position gripping the kettlebell

 

Things to remember:

1) When lowering your body to grab the kettlebell, perform the hip hinge technique, flexing at your hips and not your lower back -- Some verbal cues: "Squat back, not down - push your butt back as if reaching back for a chair"

2) As you lower yourself, you will have the tendency to sidebend toward the kettlebell. Don't do this.  This exercise is not only working your legs and grip, it is also a trunk stabilizer.  If you maintain the initial spinal alignment and do not allow yourself to sidebend or rotate/twist towards the weight, you are using your trunk musculature (laterally the Quadratus Lumborum) as well as obliques, and transversus abdominals to stabilize your spine and trunk.  The fact that you are not compensating by sidebending towards the kettlebell also helps you to squat deeper, assisting you in gaining more functional range of motion/flexibility.

3) Upon rising to upright standing position, focus on maintaining symmetric shoulder height, again avoiding sidebending or rotating.  If you are holding the kettlebell in the right hand, your left lateral trunk muscles are working to stop you from sidebending to the right ("Don't give in to the weight").  

4) As you ascend to the starting point, make sure you do so while firing your glutes.  Try to spread the floor with your feet.  At the very top, 'lock out' by clenching your butt. 

5) Keep your shoulder blades retracted throughout. No forward rounded shoulders

 

The kettlebell in this technique is providing a vertical force to your hand, wrist, forearm, etc... There is no directional bias here towards wrist flexion, extension, radial deviation, ulnar deviation, pronation or supination.  Your wrist remains in neutral and your hand is working hard to grip the kettlebell, preventing it from falling vertically from your hand.  Doing this bare handed is a challenge in itself.  Using Neurogrips makes it even more difficult.  

 

Check out Neurogrips at www.neurogrips.com

 

 

The Motions of The Hand, Wrist, And Forearm

 

The Motions of The Hand, Wrist, And Forearm

 

 

When holding objects, there are multiple hand, wrist and forearm positions that may impact or limit the amount of grip force you can apply.  To strengthen your grip functionally, you should not only manipulate the thickness/diameter of the objects you grip, but should also incorporate a directional bias of the resistance that you are attempting to overcome.  The following pictures show the various hand, wrist, finger and forearm positions:

Wrist Flexion and Extension with the fingers extended

Wrist Extension, Neutral, and Flexion with fingers flexed in a fist for gripping

Radial Deviation moves the hand towards the thumb using the wrist as the fulcrum; Ulnar Deviation moves the hand towards the pinky at the wrist joint

Supination turns the palm up as if you are trying to fill it with water, pronation turns the palm down and neutral is similar to a handshake

 

 

The above pictures explain the multiple positions that you are able to move your hand, fingers, wrist and forearm.  Your goal is to maximize your hand, wrist, forearm and grip strength in all available positions.  However, it is not advised that you focus grip training in any one particular hand, wrist, forearm position, as this can lead to overuse injuries.  Grip training should focus on maintaining a neutral wrist position, while incorporating a resistance and/or directional forces.  For example, this force may be directed toward radial deviation of your wrist.  With this, it is your job to fight that directional force by firing ulnar deviation muscles in order to maintain the neutral wrist position.  You may also perform a technique that provides a multi-directional force to your hand, wrist and forearm.  This "instability" forces you to frequently readjust your grip, as well as the muscle activation of your hand, wrist and forearm in order to maintain the neutral position (creating wrist joint stability as well as maximum grip strength).  Although on a smaller scale, this is similar to incorporating perturbations to your trunk while maintaining a neutral spine (dynamic core/trunk stabilization). 

 

Once you are able to maintain a stable and neutral hand/grip/wrist position while directional forces are applied, you may further challenge your grip by adding another dimension... thickness/diameter of the object you are attempting to control.  Incorporating Neurogrips will help you to add both thickness/diameter as well as allow you to easily incorporate a directional bias.  The next few blog entries will show examples of training techniques that use Neurogrips while adding a directional bias at the same time.  Neurogrips may be quickly and easily put on or removed between exercises and sets to minimize rest time between exercises.  You do not have to struggle to put them on or take them off the device, because they do not attach to anything except your own hand.  They can be used to add 1-inch diameter to all exercise equipment that can be gripped with your bare hand. 

 

 

 

Stay tuned for some examples of dynamic grip stabilization exercises that will not only focus on grip but also on your wrist, forearm, shoulder and trunk.

 

 For more information on Neurogrips, go to www.neurogrips.com