TheLastBoyScout
Par Member
- Joined
- Mar 8, 2010
- Messages
- 197
While Powerballs and squeeze grips will help to build hand strength, you may want to try these alternatives as well.
Odd Shaped Object Squeeze: Find an object that you can fully cover with your hand and squeeze. it doesnt have to have any give to it (like a tennis ball does), your basically just training your grip endurance. By squeezing on an odd shaped object, you end up with different grip points, so not all fingers get worked in quite the same way. A ball of parafin wax works great for this.
Resisted Grip: Take a set of power bands (resistance tubes) and anchor one end to a pole/tree/something sturdy. On the opposite end, connect a carabiner to the bands and then connect it through a champion plastic disc. Yes. Im asking you to cut a hole into a sturdy disc. Not DX, Not Pro, and Not Star. You want a disc that will not flex much, so the stiffer the disc the better. Just cut a hole right on the edge where the flight plane meets the rim. Do not cut into the rim. I might also recommend doing a few differnet rim diameters as well. I have a Leopard, Beast, and Boss that i use. Basically a narrow, medium, and wide rimmed driver. The wider the rim, the harder to hold on to
Step back and grip the disc with your regular disc golf grip. Be sure to grip opposite of the carabiner as you want to feel the weight on that outer edge, just like you were actually throwing a shot. You will now want to line up as if you are doing the right pec drill. DO NOT perform the right pec drill. You do not want to make any explosive movements until you have built up strength doing this exercise. That would be more of an advanced exercise to perform once you can perform at least 5 sets of 20 reps with a 60 second break in between sets using the medium (blue) or heavy (black) bands. Be sure to start out with light resistance if you do. Just remember: Perform it too soon and you will more than likely strain or tear something. You will find that the more you stretch the power bands that much harder you have to grip to hold the disc. The further you move away from your anchor point, the more resistance you can get for trying to hold on to the disc. After doing a few reps, your arm will be burning. To add additional difficulty/resistance, you can use multiple bands at once.
If you want to just build endurance, try holding the disc out to your side as if you were aiming and just hold that position for as long as you can. And yes, your hand and arm is suppose to shake like that :roll:
Odd Shaped Object Squeeze: Find an object that you can fully cover with your hand and squeeze. it doesnt have to have any give to it (like a tennis ball does), your basically just training your grip endurance. By squeezing on an odd shaped object, you end up with different grip points, so not all fingers get worked in quite the same way. A ball of parafin wax works great for this.
Resisted Grip: Take a set of power bands (resistance tubes) and anchor one end to a pole/tree/something sturdy. On the opposite end, connect a carabiner to the bands and then connect it through a champion plastic disc. Yes. Im asking you to cut a hole into a sturdy disc. Not DX, Not Pro, and Not Star. You want a disc that will not flex much, so the stiffer the disc the better. Just cut a hole right on the edge where the flight plane meets the rim. Do not cut into the rim. I might also recommend doing a few differnet rim diameters as well. I have a Leopard, Beast, and Boss that i use. Basically a narrow, medium, and wide rimmed driver. The wider the rim, the harder to hold on to
Step back and grip the disc with your regular disc golf grip. Be sure to grip opposite of the carabiner as you want to feel the weight on that outer edge, just like you were actually throwing a shot. You will now want to line up as if you are doing the right pec drill. DO NOT perform the right pec drill. You do not want to make any explosive movements until you have built up strength doing this exercise. That would be more of an advanced exercise to perform once you can perform at least 5 sets of 20 reps with a 60 second break in between sets using the medium (blue) or heavy (black) bands. Be sure to start out with light resistance if you do. Just remember: Perform it too soon and you will more than likely strain or tear something. You will find that the more you stretch the power bands that much harder you have to grip to hold the disc. The further you move away from your anchor point, the more resistance you can get for trying to hold on to the disc. After doing a few reps, your arm will be burning. To add additional difficulty/resistance, you can use multiple bands at once.
If you want to just build endurance, try holding the disc out to your side as if you were aiming and just hold that position for as long as you can. And yes, your hand and arm is suppose to shake like that :roll: