Tag Archives: Pinch Grip

The New Pinch Grip

By Al Myers

This is one of Steve Santangelo's favorite training exercises. But would you call it a Pinch Grip?

This is one of Steve Santangelo’s favorite training exercises. But would you call it a Pinch Grip?

At the Annual General Meeting of the USAWA one of the big lift changes that was made has been with the rules for the Pinch Grip.  Let me give a little back story here on this lift. The Pinch Grip has been an official lift of the USAWA/IAWA for a long time.  The intent of the lift is to test the grip by pinching two plates together and lifting the plates with added weight.  The original rule was pretty vague in the technical aspects of the rules – probably because it seemed like a lift that should be pretty self-explanatory. However, a few years ago many lifters starting performing the Pinch Grip with added fronthang as the rules didn’t prevent it.  Because of this the Pinch Grip rule was amended to allow fronthang and/or backhang as that was the way it was being done.  Fronthang is an obvious advantage as it allows the gripping plates to tip placing more of the gripping pressure on the fingers instead of the thumb which allows more weight to be lifted.

The Pinch Grip was a lift in this years USAWA Grip Championships. The deficiency of the Pinch Grip rules were very much exposed in this meet.  Now instead of fronthang plates being placed tight together, the added weight started to be spaced out towards the end of the bar creating even more fronthang.  It got to the point that the lifting plates were being lifted horizontal to the platform! I was the head official of this meet and there wasn’t anything I could say because the execution of these lifts were being done according to the written rule for the Pinch Grip.  I am in NO WAY saying what was being done was wrong in any way as it was being done by the rules, despite not really being in the original intent of the Pinch Grip, and definitely not how the Pinch Grip had been performed in the past.

So at the AGM (after being presented, evaluated and passed by the Executive Board) I presented the new Strict Pinch Grip  as well as a Pinch Grip Deadlift, which is pretty much the previous rule for the Pinch Grip.  Both lifts passed the membership vote by unanimous vote.  The current records in the Pinch Grip will be moved to the Pinch Grip Deadlift and a new record list will be established for the Strict Pinch Grip. This way no records will be lost. Any past competition that was done using the strict Pinch Grip Rules will be “grandfathered” into the new record list for the Strict Pinch Grip (I know of several in the past that are eligible).  And finally, I do apologize on behalf of myself and the USAWA to all lifters that were adversely affected by this at the Grip Championships. And to make up to everyone – both the Pinch Grip Deadlift AND the Strict Pinch Grip will be done at next year’s Grip Championship.

These are the new rules for the Pinch Grip Deadlift and the Pinch Grip – Strict.

Pinch Grip Deadlift

The setup for this lift requires two metal plates joined together with smooth surfaces facing outward which will be referred to as the lifting plates. Any diameter of lifting plates may be used. A vertical bar is placed between the plates to hold them together, and should be long enough to add plates to it. It is recommended that the lifting plates are secured together. Maximum length of the apparatus is 18 inches. The lifter’s fingers must not touch any added plates or the vertical bar. The width of the two lifting plates joined together must be between 2 ¼ inches and 2 ½ inches. The lifter will straddle the weight, with the weight being placed in front of the lifter standing upright with the lifting plates horizontal to the platform. Width of feet placement is optional, but the feet must be parallel and in line with the torso. Feet must not move during the lift, but the heels and toes may rise. The lifter will then grip the lifting plates with both hands. The fingers must be placed under the lifting plates with the thumb touching the lifting plates on the top. The lift begins at the lifter’s discretion. The weight must be lifted to a point where the lifter’s legs are straight and the body upright. The lifting plates may touch the lifters body during the lift but must not be braced against the body during the lift to aid in the lift. Once the weight is motionless, an official will give a command to lower the weight.

Pinch Grip Deadlift – One Hand

The rules of the Pinch Grip Deadlift apply except only one hand is used. The non-lifting hand may be braced against the legs or body during the lift, but must be free from the body upon completion of the lift.

Pinch Grip – Strict

The setup for this lift requires two metal plates joined together with smooth surfaces facing outward. A bar may be placed between the plates to hold them together, and should be long enough to add plates to it. Front hang or back hang is NOT allowed. The added weight plates must be evenly loaded with no gaps between any plates, including the lifting plates.  Collars should be used on this bar to keep added weight plates from moving. The lifter’s fingers must not touch any added plates or the lifting bar. The width of the two plates joined together must be between 2 ¼ inches and 2 ½ inches. Any diameter plates may be used as the lifting plates. The lifter will straddle the weight, with the weight being placed in front of the lifter. Width of feet placement is optional, but the feet must be parallel and in line with the torso. Feet must not move during the lift, but the heels and toes may rise.  The lifter will then grip the plates with both hands on the top of both plates. The palms of the hands must be facing the lifter. The lift begins at the lifter’s discretion. The weight must be lifted to a point where the lifter’s legs are straight and the body upright. During the lift the plates must be maintained perpendicular to the platform. Once the weight is motionless, an official will give a command to lower the weight.

Pinch Grip – Strict, One Hand

The rules of the Pinch Grip – Strict apply except only one hand is used. The non-lifting hand may be braced against the legs or body during the lift, but must be free from the body upon completion of the lift.

Pinch Grip

By Al Myers

Troy Goetsch lifting 255 pounds in the Pinch Grip at the 2013 USAWA Grip Championships. This is the top record in the USAWA Record List for the Pinch Grip. Troy went on to win Overall Best Lifter in the Grip Championships.

Troy Goetsch lifting 255 pounds in the Pinch Grip at the 2013 USAWA Grip Championships. This is the top record in the USAWA Record List for the Pinch Grip. Troy went on to win Overall Best Lifter in the Grip Championships.

The USAWA Grip Championships will be here soon! The first lift of the day will be the Pinch Grip.  I’m going to go over the basic rules for the Pinch Grip.

I15. Pinch Grip

The setup for this lift requires two metal plates joined together with smooth surfaces facing outward. A bar may be placed between the plates to hold them together, and should be long enough to add plates to it. Front hang or back hang is allowed to the loading of the center bar. Collars should be used on this bar. The lifter’s fingers must not touch any added plates. The width of the two plates joined together must be between 2 ¼ inches and 2 ½ inches. The lifter will straddle the weight, with the weight being placed in front of the lifter. Width of feet placement is optional, but the feet must be parallel and in line with the torso. Feet must not move during the lift, but the heels and toes may rise.  The lifter will then grip the plates with both hands on the top of both plates. The palms of the hands must be facing the lifter. The lift begins at the lifter’s discretion. The weight must be lifted to a point where the lifter’s legs are straight and the body upright. Once the weight is motionless, an official will givThe setup for this lift requires two metal plates joined together with smooth surfaces facing outward. A bar may be placed between the plates to hold them together, and should be long enough to add plates to it. Front hang or back hang is allowed to the loading ofthe center bar. Collars should be used on this bar. The lifter’s fingers must not touch any added plates. The width of the two plates joined together must be between 2 ¼ inches and 2 ½ inches. The lifter will straddle the weight, with the weight being placed in front of the lifter. Width of feet placement is optional,but the feet must be parallel and in line with the torso. Feet must not move during the lift, but the heels and toes may rise. The lifter will then grip the plates with both hands on the topof both plates. The palms of the hands must be facing the lifter. The lift begins at the lifter’s discretion. The weight must be lifted to a point where the lifter’s legs are straight and thebody upright. Once the weight is motionless, an official e a command to lower the weight.

One special treat for the lifters is that I have a pair of old style milled York Plates to use for the Pinch Grip.  These plates are unique in that the “backsides” have a some milling marks which slightly enhances the grip on them. The plates will be connected with a loading pin (actually a 2″ Vertical Bar).  I will also have some 25’s and 35’s if lifters are going to start under two 45 pound plates. The USAWA rules for the Pinch Grip differ from the IAWA(UK) rules.  The USAWA requires two steel plates to be used while the IAWA(UK) allows a single smooth bumper plate to be used as the gripping plate.  The USAWA rules allow front hang and/or backhang while the IAWA(UK) rules require equal loading on each side.  These are major differences in the Pinch Grip rule. However from what I’ve seen the IAWA(UK) advantage of the use of the bumper plate nearly balances the USAWA advantage of allowing fronthang in total weight lifted.

No substances other than chalk is allowed on the hands.  I will be officiating and this is one thing I will watch for! I expect some big lifts in the Pinch Grip and expect a few USAWA records to fall.

OVERALL USAWA RECORDS IN PINCH GRIP

WT CLASS LIFTER POUNDS
70 KG Colby Howard 100
75 KG Stephen Santangelo 141
80 KG Chris Jaeschke 150
85 KG Dan Wagman 226
90 KF Mike Pringle 175
95 KG Troy Goetsch 255
100 KG Ben Edwards 162
105 KG Al Myers 215
110 KG LaVerne Myers 190
115 KG LaVerne Myers 200
120 KG Matt Graham 200
125 KG Matt Graham 200
125+ KG Mark Mitchell 252

 

Rules for the Pinch Grip

by Al Myers

Mark Mitchell, of the Dino Gym, lifting 252# in the Pinch Grip at the 2012 Dino Gym Record Day. This is the ALL TIME best Pinch Grip in the history of the USAWA.

The first lift conducted in the USAWA Grip Championships will be the Pinch Grip.  This lift is in the rulebook under “Special Equipment Lifts”.  The reason for this is that the “special equipment” is the plates themselves – as that is what is used to pinch to make the lift.  The USAWA rules for the Pinch Grip are as follows:

I15.  Pinch Grip

The setup for this lift requires two metal plates joined together with smooth surfaces facing outward. A bar may be placed between the plates to hold them together, and should be long enough to add plates to it. Front hang or back hang is allowed to the loading of the center bar.  Collars should be used on this bar. The lifter’s fingers must not touch any added plates. The width of the two plates joined together must be between 2 ¼ inches and 2 ½ inches. The lifter will straddle the weight, with the weight being placed in front of the lifter. Width of feet placement is optional, but the feet must be parallel and in line with the torso. Feet must not move during the lift, but the heels and toes may rise.  The lifter will then grip the plates with both hands on the top of both plates. The palms of the hands must be facing the lifter. The lift begins at the lifter’s discretion. The weight must be lifted to a point where the lifter’s legs are straight and the body upright. Once the weight is motionless, an official will give a command to lower the weight.

At the Grip Champs, we will use two old york 45# plates as the “gripping plates” with a VB holding them together. You will like these plates for this lift because these are the old “milled” York Plates.  If you don’t know why these are better, you soon will when you get your mitts on them.   I do have some 35# plates if less weight is going to be lifted. I also want to emphasize that the only substance that may be used on the hands is chalk.  I will be watching this closely!!  The rules do not specify whether the arms can be bent or not – so that means they may be bent during the lift. 

Below are the Overall Mens USAWA records in the Pinch Grip.  I expect to see several of these get broken at the USAWA Grip Championships!!!

WT CLASS LIFT LIFTER DATE MEET
70 100 Howard, Colby 5/23/1999 99 Super Grip Challenge
75 135 Jaeschke, Jon 10/18/2003 2003 Super Grip Challenge
80 150 Jaeschke, Chris 10/19/2002 2002 SuperGrip
85 190 Wagman, Dan 12/1/2012 2012 Gracie Club RD
90 170 Goetsch, Troy 5/20/2012 2012 Jobes Steel Jungle RD
95 170 Fulton, Doug 5/23/1999 99 Super Grip Challenge
100 162 Edwards, Ben  2/12/2011 2011 Grip Championships
105 204 Glass, Adam 3/3/2012 2012 Minnesota Meet
110 170 Capello, Mac 5/20/2012 2012 Jobes Steel Jungle RD
115 175 Carlton, Brian 9/16/2001 2001 Supergrip Challenge
120 200 Graham, Matt 10/19/2002 2002 SuperGrip
125 200 Graham, Matt 10/18/2003 2003 Super Grip Challenge
125+ 252 Mitchell, Mark 2/12/2012 2012 Dino Gym Record Day

 

NOTES:  The record lift are recorded in pounds.

The Blob

by Al Myers

Scott "THE ENFORCER" Tully demonstates a pinch grip lift of two 50 pound blobs, one in each hand!!

A very popular gripping device that originated in the mid 1990’s was the Blob.  Initially, the term “the blob” referred to only the 50 pound end of a  York 100 lb. dumbbell (the heaviest dumbbell from the casting), but since then has been applied to all weights of these York dumbbell ends.  The dumbbell in question is the York Dumbbell design from the 1970’s where the ends are round with sloping sides – a shape much like a hockey puck.  The preferred method of lifting a blob is to use a one hand pinch grip. The sloping sides add to the difficulty of maintaining a hold.  In the Dino Gym, we have a “complete set” of York Blobs – from 20 pounds to 50 pounds in 2.5 pound intervals. Often, challenges arise and we will start with the smaller ones and work our way up.  I’m usually in “this game” until we get to the 40-42,5 pounder, and then I have to bow out.  Darren and Scott always win,  as both have picked up the 50 pound blob many times.  One hand pinch lifting a 50# blob is considered the ultimate accomplishment.  It takes someone with an exceptional pinch grip to be able to accomplish this.  The “pure way” of lifting them is without chalk – and using tacky is forbidden!!

Around 2005, York discountined the production of this dumbbell style for awhile.   It made those that had York Blobs worth alot!  I remember watching ebay and seeing some of the prices paid for York Blobs.  For a while, one of these York Dumbbells was worth more as two blobs than an intact dumbbell!! You gotta say the grip guys can be quite the fanatics!  I know lots of  hard-core weightlifting collectors didn’t like to see a collector dumbbell like these getting cut up into two pieces!!  It wasn’t long after this and these dumbbells were manufactured again using the original foundry casting, and in return, the value of blobs came back down to an affordable rate.  They are now sold under the “Legacy Line” of York products.

Link to York Barbell Website – www.yorkbarbell.com

My Pinch Grip Training

by Scott Schmidt

Greetings, Fellow Strongmen!

Scott Schmidt shows his AMAZING Pinch Grip - with a 2 Hand Pinch Grip of 180 pounds and a 1 Hand Pinch Grip of 115 pounds.

After a recent performance at the Historic Ambridge Bar Bell Club Challenge, I was asked to submit an article describing my training techniques for the Pinch Grip Lift.

It is my pleasure to share these methods with anyone who is looking to improve their grip oriented lifting events. I will offer the recommended exercises I have used to improve my gripping strength. I have not “specialized” only in working on my grip. I do my grip exercises in between the heavy lift workouts of squats, pulls, overhead supports etc. I focus on grip movements in order to insure I do not have a weak link while doing the pulling in the Olympic Style quick lifts.

That said, among the best grip training exercises are the results you gain from doing the snatch grip dead lift. Since it is an awkward position, it forces your grip to respond. You know your limit easily when the bar doesn’t finish to the top of the thighs. You also are activating other groups of pulling muscles while doing the snatch grip dead lift. This is a bonus because to pick up modest weight for hand strength only will not enable you to progress as fast. And, since the “grip only” muscles can be used up quickly, i.e. hands, fingers, and forearms, by doing an exercise which involves other muscles, you are not as likely to over train your “grip only” muscles.

In addition to doing 3 sets of 3 reps in the snatch grip dead lift 80% of max single, which of course can produce strength gains in many areas, here are some other exercises I do to improve my results when targeting a record in a “grip only” lift:

Lift Sets Reps % of Max
2 Inch Vertical Bar Deadlift 3 3 75
2 Hand Pinch Grip 4 2 80
1 Hand Pinch Grip 6 1 90
Bent Over Row 5 5 60

In summary, these 5 exercises have been very useful to me in order to achieve grip lift record results. Another movement you can do to help you set targets for improvement is to lift something awkward with one hand at a time. For instance, I get Spring Water delivered to my front door in 5 gallon jugs. I then have to take them to my gym area. To test myself, I have used the full bottles to see how long I can hold them from the neck. Or, how long I can walk with one in each hand. Just an idea to have fun improving your grip and break up the “iron only” exercises.

Hope this article helps you get rid of any “bottle cap twist-off” issues.