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Block Weight Exercises
Watch the Video - Block Weight Exercises (WMV)
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Block weight work stresses the entire hand, bringing together all aspects of grip strength into highly functional movements. Most find they prefer to place block weight work at the end of their grip workouts, to avoid limiting performance on other exercises. A wide range of exercises can done using a single block weight. Here are a number of them, listed in order of easiest to hardest. Unless otherwise stated, a pinch grip over the narrowest part of the block is used, with chalk. A 25lb block is a good starting point for most when working through this list.
Lifting a 30lb block with 7" hands.
- Underhand toss from hand to hand
- Assisted lift to an attempted hold
- Lockout from bench
- Deadlift from ground
- Pass from hand to hand
- Clean and press it
- Snatch it
- Curl it
- Toss from hand to hand
- Release and catch with one hand
- Toss so it flips over once, catch with opposite hand
- Toss so it flips over once, catch with same hand
Progress can be tested by hanging additional weight off the block and working up to a max deadlift from the ground. Note that because the heavier blocks are also wider, lifting a 25lb block with 5lbs attached is not as hard as lifting a 30lb block. Weight can be attached by draping a piece of strong cord with plates tied to either end over the top of the block. An extremely strong magnet or magnetic weights can also be used.
Depending on the size of the block weight, performing the exercises above may also be possible while grasping the block across its widest point. Care must be taken to break into this type of training slowly. The extremely wide grip may hyperextend the thumb, causing a tendon injury that is slow to heal.
