Kirsten Dunst played Mary Jane WAY back in 2002, When the “original” Spider-Man with Toby Macguire came out,
I was watching it last night, and while I am normally excellent at suspending disbelief when watching Superhero films, there was was one scene that was fucking ridiculous
The Green Goblin blows apart the suspension rig of a Trolley Car, and in mid-air, on a hoverboard, he somehow GRABS the cable of the car, and starts towing it up,
Aside from the abomination of physics with the hoverboard, I can buy into that. He’s super soldier enhanced, wearing an Exosuit, whatever I’ll go with it
And then, Spiderman attempts to rescue Mary Jane and the suspension trolley car full of kids, and he then grabs the trolley.
He’s Spiderman, he’s got the strength of a Spider, whatever, I’ll go with it
BUT then Mary Jane, who is holding on to Spiderman, she loses her grip, falls like 100 feet
AND GRABS THE EDGE OF THE TROLLEY CAR
I swear I’m not mad. I’m just an asshole when it comes to watching movies sometimes.
“Its a movie Alexander”
I know, but the grip thing just drives me crazy. She should have been bulldozed when she hit the trolley car, probably knocked unconscious if not killed outright, and then fallen into the water
Ironically, it would have been more realistic her surviving a 200ft fall to the water below. Seriously.
Anyways, this affrontation led me to start writing an article on Grip strength, specifically for improving your deadlift. But it applies to anyone, even people that don’t deadlift
Never Drop A Deadlift, 7 Grip Exercises
I’ve talked a lot about grip in the past. Its major factor of health: it predicts mortality, cardiovascular health, and functionality in aging, even lean body mass.
Grip is important, every client I’ve ever had, I’ve done “gripwork” with them. This gripwork is NOT complicated however. While there are programs designed especially for grip, it’s something that can in fact be easily incorporated into any training program. I include it every week in the Daily Workouts for people.
These are 7 Ways I program grip training with clients
1. Heavy DB Carries-Simple and direct. Grab a pair of Heavy DBs as you can hold, walk with them as far as you can. I favor time over specific distance with these. 3 sets of about 45 seconds seems to be the sweet spot
3 sets x 45 seconds
2. Direct Bicep and Forearm work-So simple no one thinks to do it. Your grip strength is going to be heavily influenced by how strong your arms are. Most pro bodybuilders have surprisingly strong grips, without ever prioritizing grip in training, and I would attribute much of this to their arms being exceptionally developed (among other muscles of course). Arm work can be done in one workout, or broken up over the week
2-4 sets of 10-20 reps of Pronated, neutral, and supinated girl curls. You could do just one variation, or do all of them
3. Fat Grip Rows, Curls, and Chins-These are quite simple, you just attach Fat Gripz (rubberized grip that make the handle extra thick), to whatever the implement is, and then you do the movement. This can be incredibly humbling when you first do it, but over time your grip strengthens immensely. Also excellent for arm hypertrophy obviously, and cheap as well. I recommend Fat Gripz constantly to people.
4. Kroc Rows-Something of a classic exercise now, a Kroc Row is simply a heavy 1-arm DB row, done for max reps. My favorite way to do them for both grip strength and hypertrophy
1 set with Fat Gripz for max reps
1 set without straps for max reps, normal handle
1 set with straps for max reps
3 working sets total
Your back and grip will be DONE after this.
5. Weighted Chinups and Pullups-No doubt this may be too advanced for some people, but for the clients Ive had perform weighted chins and pullups, they also experience a noticeable increase in grip strength. This is done without straps of course. Sets and Reps can vary, anywhere from 2-6 sets, and 5-10 reps a set
6. DB Shrugs-No straps on these either. You can do these as Meadow shrugs, with a 3 second peak contraction at the top, or a bit faster, with not so long a peak contraction. Shrugs in the 15-20 rep range build grip endurance immensely, simply from having to hold on to weight for a long period of time
7. 10 second Deadlift eccentrics-These can tear you up, despite how short they are. Eccentric Deadlifts are a movement I got from my buddy Martin Licis, a Pro Strongman who placed top 10 in the most recent Worlds Strongest Man, and he is only 25 years old. These are simple to setup. You load up the bar with whichever weight you have missed with, you grip it with your competition stance and grip, and then you slowly lower the bar in 10 seconds. Martins rarely does more than 3 reps like this and he’ll use 110% for the load, which means he has to unload the bar, rerack, and then reload it again.