Pinch
PINCH INTRODUCTION
Safety
Pinch lifts from the ground are deemed safer because they minimize the risk associated with compensatory movements that can occur during hangs. When hanging, there's a tendency to use the chest muscles to help compress the pinch grip if the specific pinch strength isn't sufficient. This compensation can put undue stress on the elbows, leading to potential injuries.
Ease of Tracking
Lifting from the ground allows for more straightforward measurement of the weight being lifted. This makes it easier to track progress and adjust the load accurately to suit fitness levels and training goals.
Recommendation for Athletes
Even though pinch hangs can be safely performed by advanced climbers (level 8a and above), many strong athletes still prefer the method of lifting from the ground for the aforementioned reasons.
Training Frequency and Recovery
It's recommended to perform pinch lifts 1-2 times per week. Increasing the frequency of these exercises does not necessarily lead to better outcomes and can hinder recovery. Adequate recovery time is crucial to prevent overloading the fingers and risking injuries.
Exercise Variety
If available, using different sizes of pinches can be beneficial. However, if only one size is available, training with that alone is still effective. Improvements in one type of pinch grip tend to correlate well with improvements in others, enhancing overall grip strength.
Lastly, it's advised not to train pinches and actives (dynamic movements requiring active use of grip strength) together in the same session. Spacing these workouts helps avoid joint overload and optimizes training results. Combining pinch lifts with hangs on passive holds (where the grip can be maintained without active squeezing) might be more effective for developing endurance and strength without overburdening the joints.
HOW TO CHOOSE THE OPTIMAL TRAINING SCHEDULAR?
Starting Point
Begin with one of the suggested training protocols once a week. This frequency allows a full week for recovery, which is crucial when starting a new exercise regimen or when increasing intensity.
Adjusting Rest Days
If you find that your recovery is quicker than expected, you can gradually reduce the rest days between workouts from seven days to six. This slight adjustment increases the frequency of your workouts slightly, allowing for more training stimulus without significantly compromising recovery time.
Monitoring Progress
It’s important to closely monitor how these changes affect your progress. If you observe a slowdown in progress or even regression, it's a clear sign that your body is not fully recovering between sessions. This observation is critical as it helps prevent overtraining and reduces the risk of injury.
Extending Rest Periods
Should signs of inadequate recovery appear, such as decreased performance, increased fatigue, or persistent soreness, you should feel comfortable extending the rest period between workouts. Increasing the interval to 10-14 days may seem significant, but for some athletes, especially those engaging in highly intensive or strenuous training, such longer rest periods are necessary to allow full systemic and muscular recovery.
Alternative Exercises
If, after adjusting the frequency and rest intervals, you still do not see progress, it may be beneficial to switch to a different exercise that targets similar muscle groups but with a different stimulus. For instance, replacing pinch lifts with Peak Load exercises might provide the change needed to overcome plateaus and continue making gains.
Overall, the key to effective training lies in listening to your body and adapting your workout schedule based on how you feel and how you are progressing. This approach not only maximizes performance gains but also minimizes the risk of injury and overtraining.
HOW TO CHOOSE THE OPTIMAL PROTOCOL
Using Different Types of Pinch
The training can include various types of pinch grips—from one to several. This may involve both passive and active grips. A passive grip typically involves holding weight without actively squeezing, which is useful for increasing holding duration and developing static strength. An active grip requires active squeezing and is more dynamic.
Focus on Passive Grip
To improve core grip strength, it is recommended to focus on passive grips. This helps develop the ability to carry weights for extended periods, which is critically important for many sports and activities.
Variety Through Active Grip
To prevent adaptation and stimulate the development of different muscle groups, include active grips every fourth or sixth workout. This not only helps improve dynamic grip strength but also adds interest to the training routine.
Protocols for Different Types of Pinches
It's important to have specific protocols for different types of pinches. For example, training for passive grips might include exercises for prolonged holding with gradual increases in hold time or weight, while training for active grips might be more intense and include more dynamic exercises with variable loads.
This approach not only promotes the improvement of grip functionality but also ensures comprehensive development of muscle strength, coordination, and stability.
WHAT IS PEAK LOAD (PL)?
Peak Load (PL) is a variation of a workout where you try to lift the maximum weight for the shortest amount of time. For the best measurements of your workout, we recommend you use a Tindeq, which is a device that acts as a dynamometer and measures your peak pulling capacity. PL is essential for fully activating your muscles, improving neuromuscular innervation, and helping to prevent training plateaus. Incorporating PL can diversify your training routine and maximize muscle engagement, making it a valuable component of a well-rounded fitness program.
