Battling Ropes and Neurogrips

Battling Ropes and Neurogrips

 

 

The Battling Ropes Training System was developed by John Brookfield and has become quite popular in the fitness industry.  Common rope thicknesses are 1.5" and 2", yet some may be introduced to this training with the 1" thick rope.  Rope lengths vary from 25ft to 50ft to even 100ft.  It is obvious that with the length being equal, the thicker the rope, the heavier it is to undulate (make waves). 

2" rope on top; 1.5" rope in middle; 1" rope on bottom

 

As you progress your Battling Ropes training, you may feel that the 1" thick rope no longer challenges you the way it used to and would like to move up to a thicker rope in order to train your grip (thicker rope means the hand and forearm work harder).  However, the thicker rope may be too heavy, and tires you out too quickly.  To increase the grip challenge, while keeping the weight of the rope the same, try using Neurogrips while rope training.   

Pic 1 shows bare hand grip of 1" rope; Pic 2 shows Neurogrip with 1" rope - compare the difference in finger overlap - Neurogrips clearly adds thickness to the rope diameter

 

Pic 1 shows bare hand grip of 1.5" rope; Pic 2 shows Neurogrip with 1.5" rope - compare the difference in finger overlap

Pic 1 shows bare hand grip of 2" rope; Pic 2 shows Neurogrip with 2" rope - compare the difference in finger overlap

 

Neurogrips transform the 1" thick rope into a 2" thick rope, the 1.5" thick rope into a 2.5" thick rope, and the 2" thick rope into a 3" thick rope in a matter of seconds.  You can do one set with the Neurogrips and the next set without the Neurogrips to feel the difference.  This will work with any fitness device that can be gripped with your bare hand!

 

 

 

 



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.

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

Grip Training While Jumping Rope?

Grip Training While Jumping Rope?

 

 

Jumping rope provides a total body conditioning workout, with a focus on improving strength, agility, coordination, foot work and endurance.  You have the option of using a weighted jump rope or a speed rope, both of which provide the benefits previously listed.  A speed rope focuses on speed and quickness and is better for developing coordination and conditioning, while weighted jump ropes enhance strength of the upper body and burn more calories, which helps with weight loss. 

No matter which type of jump rope you use, adding NEUROGRIPS to the mix will not only provide the benefits listed above, but will also emphasize hand grip, wrist and forearm strength, and endurance.  Using NEUROGRIPS will increase the jump rope handle grip diameter by approximately 1 inch, making grasping of the rope handles more challenging.  This will raise your heart rate, burn more calories and provide you with yet another opportunity to incorporate grip training into your daily workout routine, without having to set additional time aside for the traditional grip training exercises.  


STANDARD JUMP ROPE



BAREHANDED GRIP - COMPLETE CLOSURE WITH FINGERTIPS TOUCHING PALM

NEUROGRIPS - NOTICE THE DISTANCE BETWEEN THE FINGERTIPS AND PALM - ABLE TO COMPRESS THE NEUROGRIP IN ORDER TO HOLD HANDLE - A REAL FOREARM BURNER!

 

Start training with NEUROGRIPS!

Go to www.strengthondemand.com



NEUROGRIPS

NEUROGRIPS:

 

Created by KB Fitness, LLC and new to the Fitness and Rehab industry,  Neurogrips is the most versatile grip training accessory on the market.  It can not only be used on barbells, dumbbells and the most common fitness center equipment handles, but can also  be used on Kettlebells, Sledgehammers, Indian Clubs, Persian Mil, Ropes, Suspension Trainers such as TRX and Gymnast Rings, Resistance Tubing, etc.  If you can grasp the device with your hand, NEUROGRIPS will enhance the grip demand by adding approximately 1 inch to the diameter of the tool you are training with.  So the standard barbell with a 1 inch diameter can instantly turn into a 2 inch "Fat Bar" 

 

Go to www.strengthondemand.com and check out  NEUROGRIPS. 

Made in USA and a Lifetime Warranty. 

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NEUROGRIPS