Adarq.org
Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: vag on July 20, 2010, 02:23:08 pm
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This is a crucial matter when it comes to dunking , it is so much easier when you can palm the ball.
So what exercises should we do to improve palming ability?
Is it the normal grip exercises , wrist curls etc or would doing specific stuff like ISO-ball-palming be better?
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btw thx for the pm vag nice idea
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I have no experience with this, but I would rather do heavy deadlifts instead of spending time doing wrist curls :)
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Deflate the ball a bit :D :D :D :D
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This is a crucial matter when it comes to dunking , it is so much easier when you can palm the ball.
So what exercises should we do to improve palming ability?
Is it the normal grip exercises , wrist curls etc or would doing specific stuff like ISO-ball-palming be better?
palming relies on a wide pinch grip, so, some kind of plate pinching would be the best for it.. i know when i worked my grip hard doing plate pinches, that i could palm the ball pretty good.. my grip / pinch grip is way weaker now so i cant palm it for shit.
here's some examples, albeit, really strong examples:
http://www.youtube.com/watch?v=BY6v1rM7F8U
http://www.youtube.com/watch?v=0dyj81VjZ3U
basically, you can plate pinch 3 ten lb plates, 4 ten lb plates etc.. or come up with a device like the one in the first video to add weight based on a smaller plate thickness.. you could make a pinch block, like a 2", 3" and 4" block with a rope that holds plates, etc.. stuff like that..
there's a few types of grip:
- pinch
- crush
- support
palming falls under pinch :P
peace man...
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I can palm the ball really well and what worked for me is holding onto heavy shit. The best exercises i have found that increased my grip strength the most was high rep dumbbell rows (Kroc rows), talking about 30+ reps here and high rep DB shrugs (50+ reps). You could also try barbell holds, basically load the bar with shit loads of weight and hold for as long as possible. Plate pinching is also good as adarq mentioned and basically just try and palm the basketball as much as possible.
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palming relies on a wide pinch grip, so, some kind of plate pinching would be the best for it.. i know when i worked my grip hard doing plate pinches, that i could palm the ball pretty good.. my grip / pinch grip is way weaker now so i cant palm it for shit.
basically, you can plate pinch 3 ten lb plates, 4 ten lb plates etc.. or come up with a device like the one in the first video to add weight based on a smaller plate thickness.. you could make a pinch block, like a 2", 3" and 4" block with a rope that holds plates, etc.. stuff like that..
there's a few types of grip:
- pinch
- crush
- support
palming falls under pinch :P
peace man...
SICK info , types of grip and specific lifts for each , i like!!! thanks a lot! :D
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I probably won't get approval, but it's not a matter of strength but a matter of skin quality/friction. If it was a matter of strength, then you would have to be so weak that you wouldn't be able to hold a cola bottle in your hand.
I mean, think about it - you just hold the ball for less than a second when you dunk. And yes, there is acceleration involved there which increases the ball's weight, but that is not important. The important thing is how much grip does the ball have, and what kind of skin you have.
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I probably won't get approval, but it's not a matter of strength but a matter of skin quality/friction. If it was a matter of strength, then you would have to be so weak that you wouldn't be able to hold a cola bottle in your hand.
I mean, think about it - you just hold the ball for less than a second when you dunk. And yes, there is acceleration involved there which increases the ball's weight, but that is not important. The important thing is how much grip does the ball have, and what kind of skin you have.
Friction has a lot to do with it , agreed. Thats why you can palm better a new ball than the same ball when its worn out or dusty. But there is not much you can do to improve friction without cheating ( wax etc ).
So yes , if you have freaky friction in ball & skin , its much easier.
But if for a given friction you can barely palm it , improving that "pinch" grip will make you palm it better.
It has a lot to do with hand size too , if your hands are 10'' or bigger , then the ball is in your hand , its a "crush" grip.
The cola example is totally wrong , you cant compare grip between different size&shape objects. Same rule though , if your hand is bigger than what your trying to palm , its in your hand , its a "crush" grip. If its smaller you need a "pinch" grip.
For all of us ~6footers that our hands are ~8'' , palming the ~10'' diameter size 7 ball is a matter of pinch grip strength. :D
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Yes but say you're very strong grip-wise and apply that strength to a slippery ball. The result of that will be the ball will fling out of your hand because the more power you apply to it, the more it has a chance to fly out. So you need to actually apply less strength and go up gingerly with a slippery ball.
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Yes but say you're very strong grip-wise and apply that strength to a slippery ball. The result of that will be the ball will fling out of your hand because the more power you apply to it, the more it has a chance to fly out. So you need to actually apply less strength and go up gingerly with a slippery ball.
I partly agree on that. What you say is true , that if you apply more strength it will fly out for sure, but i believe its because of this:
You are applying your maximum strength grip , but that strength is still not enough to palm the ball good. So the ball starts slowly slipping. You keep pushing as much as you can but eventually , its in the edge of your fingers , the direction of the force has changed now , it is in fact pushing it out , so the more strength you are applying now the easier and more far the ball will fly out of your hand. If you pushed less , it would still fly out , just not far.
If your applied strength was bigger than the "palming ball grip strength treshold" , it would never slip.
And yes , that "palming ball grip strength treshold" depends both on grip strength and hands/ball friction.
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what set/rep/rest/frequency would u use for plate pinching.
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what set/rep/rest/frequency would u use for plate pinching.
grip training is a bit different than most of the body, considering there are so many muscles in there.. frequency can actually be pretty high.. folks like us though shouldn't go too high frequency on there though, that's good for the farm boys, but not basketball types, as you can get elbow/knuckle/hand tendonitis pretty easily if you're going intense.
if you're just doing pinch workouts, keep it to like 2x/week.. just spend 15-20 minutes mucking around, that's my best advice.. don't try and sets/reps it from the start because the hand/forearm/fingers just have so many muscles, they recover fast.. so just spend 15-20 minutes doing:
- holds
- reps
- etc
it's not an exact science with grip, it's more of a fun thing.. for example, mechanics / people in manual labour can have some pretty impressive grips, they just put in work every day using their hands.. diehard grip trainees alternate between pinch sessions, crush sessions, and support sessions/levering/nail bending.. they do all kinds of crazy shit, it's insane..
so seriously, just have fun with grip training and stop if you feel any weird tingling in the elbow.
here's some impressive stuff:
plate hub lift, 77 lb:
http://www.youtube.com/watch?v=gPjCZH_qdkA
ironmind red nail bend: it takes ilke 400+ lb of force to bend it
http://www.youtube.com/watch?v=RebGIohsBBs
CoC #4 close: this takes like 350 lb force to close in one hand
http://www.youtube.com/watch?v=Rvm_m6NFSMA
(one hand) rolling thunder deadlift, 2" thick handle, 300 lb:
http://www.youtube.com/watch?v=QAdykOiPFTo
sledge hammer levering, 16 lb:
http://www.youtube.com/watch?v=GkQUlxfHPuY
6 tens pinched:
http://www.youtube.com/watch?v=LNN90UDUCMc
2 45's pinched:
http://www.youtube.com/watch?v=XMI0DNnc_Co
finger pullups:
http://www.youtube.com/watch?v=CAkqIG2Zbn4
all of that stuff is FREAK shit, some might look easy, but really, all of that is freak level strength, every vid.. :D
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I want two rolling thunders. Pullups off them would be fun.
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I want two rolling thunders. Pullups off them would be fun.
2" plumbing handles, like 1$ each:
http://www.youtube.com/watch?v=j-sBdxxD1lQ
bam.
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IDK i may be an idiot but i like to just get a football and grip it as hard as possible then do the same with a bball
this is and pull ups are done on a ledge on my stairs...i have gotten stronger fingers from it..now i when i deadlift 225 i don't even need to worry about dropping it
but i still am not a great Palmer..maybe that is what i will work on next week
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IDK i may be an idiot but i like to just get a football and grip it as hard as possible then do the same with a bball
isometric pinch grip with football.. good stuff.
this is and pull ups are done on a ledge on my stairs...i have gotten stronger fingers from it..now i when i deadlift 225 i don't even need to worry about dropping it
support grip using fingers, good stuff :) I like pullups like that, definitely has a different feel to it.. much less bicep contribution, more lat.
but i still am not a great Palmer..maybe that is what i will work on next week
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Big variety of grip exercises in here , nice stuff...
http://www.youtube.com/watch?v=zd7w8TZftN4
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I like pullups like that, definitely has a different feel to it.. much less bicep contribution, more lat.
Why would you like more lat over bicept?
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I like pullups like that, definitely has a different feel to it.. much less bicep contribution, more lat.
Why would you like more lat over bicept?
i don't even know what i'm referring to in that quote, but it sounds like i'm preferring pullups over chinups in regards to lat recruitment.
but i'm with you all the way, quads & biceps for life.
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I like pullups like that, definitely has a different feel to it.. much less bicep contribution, more lat.
Why would you like more lat over bicept?
Don't you want to look like you have wings when you jump?