David Horne's 14-part Iron Grip Course
This is what I would advise to the pure beginner to start with, for a good few months before he decides on the specific path he wants to choose. I think this will stop a lot of injuries that are happening due to imbalances between certain areas.
Exercises
1) Two hands pinch lift for holds. Use work gloves to protect your skin.
2) Finger curls with an Olympic bar. Hold it on the last set when you can't do anymore finger curls.
3) Two hands wrist curl. Normal, with a comfortable range of motion. Do not let the bar go into your fingertips here, also do them with your thumb under the bar as you are training your wrists and don't want to fight against the thumb digit on top of the bar.
4) Two hands reverse wrist curl.
Do the pinch holds for 10-15 seconds, and the other exercises for 15-20 reps.
How often?
I would do them 3 times a week if you can, but twice a week if you're struggling with this.
How many sets of each?
I would say 3 sets per exercise, which you should easily be able to do quickly. If this is a struggle then go down to 2 sets.
What about crushing?
The "crushing" exercise is finger curls with an Olympic bar. This is an easy exercise to learn for the beginner and doesn't have the techniques of setting, etc. Grippers can be brought in later when you want to excel at this implement.
Why the gloves worn with pinching?
You can easily tear the skin between the index finger and thumb, which would put you out of action, especially since you will be pinching 3 times a week. The initial program for beginners is all about strengthening, and the gloves will make it a tougher exercise, but safer for the skin.
Should I do all the exercises on one day?
Yes, in the order I stated.
Enjoy Your Lifting!
