I'm now at a level in what I do that outside of training for a competition I like to have challenges to hit during my off season. Training to ditch the straps could be something for a few members to do for 8-16 weeks a year.
Let's start by addressing the obvious points people raise. People use straps because their grip can easily become a limiting factor in some exercises. My volume in the gym is relatively low compared to a bodybuilder. However, I will still find my hands struggling and beginning to open on some back exercises. If I decided I wanted to do ten sets of rows I can see that I'd have to use lifting straps. My counter for that comes from being able to show that squeezing the hand during many movements will give a greater contraction in the targeted muscle. Don't believe me? Give it a try.
Here's two very quick and simple ideas you can try - add one or both to the end of a training session. Either or both will take minutes if done properly.
Dumbbell holds.
Hanging from a chinning bar.
Both of these are to be done for time. Bodyweight in the chins and the weight of the dumbbells are, of course a strength thing but I'd want any progression to be about time under load over the load itself.
Let's say you weight 200lbs Go over to the chinning bar. Jump up and set the grip. Do NOT relax the shoulders (over time this will pull on the joint and tissue - semi-relaxed is ok). Have a buddy time you. Even with a weak grip and a half open pair of hands I'l like to think most of you will get at least 10-20 seconds. Work up 3-4 sets and aim for 1 minute plus per set.
The minute or so is useful because most working sets on many exercises are rarely longer than that.
I'll add more as and when
Let's start by addressing the obvious points people raise. People use straps because their grip can easily become a limiting factor in some exercises. My volume in the gym is relatively low compared to a bodybuilder. However, I will still find my hands struggling and beginning to open on some back exercises. If I decided I wanted to do ten sets of rows I can see that I'd have to use lifting straps. My counter for that comes from being able to show that squeezing the hand during many movements will give a greater contraction in the targeted muscle. Don't believe me? Give it a try.
Here's two very quick and simple ideas you can try - add one or both to the end of a training session. Either or both will take minutes if done properly.
Dumbbell holds.
Hanging from a chinning bar.
Both of these are to be done for time. Bodyweight in the chins and the weight of the dumbbells are, of course a strength thing but I'd want any progression to be about time under load over the load itself.
Let's say you weight 200lbs Go over to the chinning bar. Jump up and set the grip. Do NOT relax the shoulders (over time this will pull on the joint and tissue - semi-relaxed is ok). Have a buddy time you. Even with a weak grip and a half open pair of hands I'l like to think most of you will get at least 10-20 seconds. Work up 3-4 sets and aim for 1 minute plus per set.
The minute or so is useful because most working sets on many exercises are rarely longer than that.
I'll add more as and when