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!

 

 

 

 



Tips For Neurogrips

Tips For Neurogrips

 

 

Here are some things to keep in mind when using Neurogrips.

 

1)

Neurogrips are not used alone like the traditional hand grip trainers, but are used with other pieces of fitness equipment, both standard and non-standard that can be gripped with your bare hands.  These include barbells, dumbells, cable attachments, therapy tubing, kettlebells, Indian Clubs, Persian Mil, sledgehammers, ropes, suspension trainers, sleds, etc....  

 

2)

Once you put on the Neurogrips, the finger webbing is used simply to keep the grips attached to your hands for comfort and for the convenience of decreasing the chance of losing them while moving from one exercise to the next.  As everyone's hand may be a different size, the Neurogrips only need to span the gripping area between the hand and the handle that you are attempting to grip in order to increase the thickness/diameter by approximately 1 inch. 

 

3)

 

Straight out of the packaging, Neurogrips may feel slightly stiff.  But as was stated above, they are not meant to be used alone like hand grippers.  You do not put them on and try to squeeze them in order to train your grip.  You put them on, then place your hands with the Neurogrips onto the handle of the fitness device that you are going to lift.  By doing this, Neurogrips will easily wrap around the handle, and you must "CRUSH" the Neurogrips on the handle to truly feel the grip benefits.  This is true functional grip training. 

4)

No open hand or false grip if you want to maximize your grip.   You will still be challenged with your grip, but you want to include your thumbs.

 

 For the full benefit, make sure you include your thumbs when gripping the device

  

Because Neurogrips are compressible, it allows you to adjust your grip throughout each repetition, particularly during explosive exercises like the kettlebell Snatch so that you can control the speed of the kettlebell as it moves around your wrist.  Just like bare hand training, once you place your hand on the handle, you may want to make adjustments to your hand until you feel comfortable enough to make the lift.  When using Neurogrips, you may want to make the same minor adjustments to the Neurogrips prior to crushing the handle and making the lift.  The more you train with the Neurogrips, the more they will contour to your hand and the less adjustments you will feel the need to make during your training.  They will become an extension of your hand. 

You can see in the following pictures, that although there is a specific "thumb" region of the Neurogrips, when gripping a particular device, your hand/thumbs may not exactly match up with that area of the Neurogrips.  This does not matter, as the Neurogrips encompass the entire handle of the device.  No matter where your thumb lies, you will be compressing a larger diameter/thickness handle. 

 

In the picture below, I exaggerate the position of my thumb to be completely off the "thumb section" of the Neurogrips.  But because the Neurogrips encompass the handle, I still must use my thumb to compress the larger diameter.  The grip challenge created by Neurogrips remains, no matter where the thumb is (unless you use a false or open hand grip) 

 

 

Like any other new training technique, you may initially want to slowly add Neurogrips into your program.  As is with anything, if you are not used to doing something, and you all of a sudden do it repetitively, you may feel sore.  I advise trying one set with Neurogrips and the next without them so that you can feel the difference.  You will notice that the set without Neurogrips is much easier than when using Neurogrips, and in time what was once a challenge to lift bare-handed, will seem much  easier. 

Bottoms Up Kettlebell Bicep Curls Using Neurogrips

Bottoms Up Kettlebell Bicep Curls Using Neurogrips

 

 

To properly perform the bicep curl, you must initiate the movement by retracting your scapulae so that your shoulders are in correct alignment.  If using a dumbbell, grip the handle tightly and flex your elbow.  Maintaining your shoulders/scapulae in proper position while performing the bicep curl helps train scapula stabilizers (isometrically), which will act as the foundation for the upper extremity movement.  With a dumbbell, the weight is distributed evenly in your hand.  However, if using a kettlebell in the bottoms up position, the weight of the bell is offset in relation to the handle that you are gripping, so the lever you are attempting to move is longer and therefore more difficult to lift.  Because of the awkward weight distribution and shape of the kettlebell, when performing the Bottoms Up Kettlebell Curl, it is much more demanding on your hand grip and forearm strength as you are trying to curl the weight, while at the same time preventing the kettlebell from moving your wrist into flexion, extension, radial/ulnar deviation, pronation or supination.   You are constantly making adjustments to your grip to control the movement of the Kettlebell.  To make it even more challenging, try this same exercise with Neurogrips.   

 

 In the images above, you can see how Neurogrips add thickness/diameter to the kettlebell handle.  In the picture on the left, the thumb overlaps the index finger.  In picture on the right, the thumb does not come close to the index finger.  The goal here is to control the kettlebell by "crushing" the Neurogrips around the handle.

Below is the Kettlebell Bottoms Up Curl with Neurogrips.  To initiate the curl, the shoulders/scapulae must be "set" isometrically.  Then as you curl the kettlebell, you must avoid trunk sidebending towards the side of the kettlebell as well as losing control of the "set" scapulae.  Do not let your shoulders drop or protract (roll forward).

  

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 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 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