MASTERY OF HANDSTRENGTH




Mastery of handstrength

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MASTERY OF HANDSTRENGTH BY JOHN BROOKFIELD

You might be a guy who´s in search of a firm handshake and a little crosstraining for golf and tennis, or maybe you´re a world-class armwrestler looking for a competive edge, or perhaps you´re a weekend rockclimber, or maybe you just like strength. Whatever your exact profile, chances are that you both value handstrength and wish you had more of it. This book is your ticket to achewing that goal, because not only is John Brookfield capable of some of the most impressive feats of handstrength you will ever see, but he´s also a proven master at creating the training methods, that developed these strength levels. You cannot read this book without becoming infected with John´s zest for handstrength, and you will meet many new hand strength exercises. A mustread for anyone who´s looking for a mightier set of mitts.


CONTENTS

Forewordix
Introduction2
1. Champions of Yesterday and Today
    Present Day Grip Masters
4
 
2. Grip Strength - What is it?
    The Thumb
14
 
3. Building Your Crushing Grip
    Wire Cutting
    Plier Lifting
    Double Hammer Squeeze
    Grip Machine
    Bag Catching
    Heavy-duty Handgrippers
20
 
 
 
 
 
 
4. Building Your Pinch Grip
    Wide Grip Pinch Gripping
    Regular Grip Pinch Gripping
    Mr. Pinch-O-Grip
    Axe Head Lifting
    Rope Climbing
    Finger Walking
30
 
 
 
 
 
 
5. Training with Block Weights
    Exercise 1: Block Toss
    Exercise 2: Farmer´s Walk
    Exercise 3: Clean and Press
    Exercise 4: Snatch Lift
    Exercise 5: Individual Finger Lifts
    Exercise 6: Follow the Leader
40
 
 
 
 
 
 
6. Training with Thick-Handled Dumbells
    Training with Kettlebells
50
 
7. More Training for the Lower Arms and Fingers
    Wrist Curls
    Curling Weight Plates
    Sand Grabbing
    Lever Lifts or Weaver Sticks
    Wrist Rollers
    John Ottarski´s Baseball Lift
    Fingertip Push-ups
    Finger Extension-Jar Lifting
    Finger Extension-Sand Bucket
    Finger Extension Bands
54
 
 
 
 
 
 
 
 
 
 
8. Manual Labor and Thick-Handled Tools
62
9. Goals and Training Programs
    How often Should You Train?
    Table A: Do these Exercises to Develop These
       Areas of Grip and Lower Arm Strength
    Table B: Train on These Exercises in Particular
       to Excel in These Athletic Areas
    Table C: Sample Training Routines
66
 
 
 
 
 
 
10. The Vise Grip for Bending74
11. Testing Your Endurance: Can You Muster
       This?
80
 
12. Are These for Real? - You Be the Judge84
Appendix 1: How to Make Your Own Thick-Handled
       Dumbells
90
 
Appendix 2: How to Make Your Own Kettlebells94
Index98
Afterword104




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