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Strengthening The Strongest Digit

Gripping tool
A woman using a gripping tool

The middle finger (digitus medius) is considered both a limb and a digit. In most people the middle finger is the longest digit on both hands. The digitus medius is an important contributor to grip strength. It contributes over 30% of the capable force of the four fingers of the hand and can be trained by using a pinch grip with a square wrist roller.

Grasp the wrist roller with the thumb and only the middle finger and wind up the selected weight alternating hands. On each turn, raising the weight should be completed by a single hand utilizing the selected finger and thumb.

Dominant and nondominant gripping disparities are commonplace. Allowing the other hand to contribute even slightly in turning the implement adds to the disparity. Using the pinch grip with implements of various widths, isolating each finger during training builds strong hands.

Rollers of all Sizes are located on the Pendulum Grip Cart


Getting Ahead of Extension

The tricep brachii is a single muscular unit with three distinct heads: the medial, the lateral and long heads. It functions as a powerful extensor of the upper extremity. Each head has a different fatigue rate and each head becomes...

Livonia Franklin High School
2024 CSCCa

A morning workout on the Pendulum Rack System at the College Strength and Conditioning Show in Fort Worth, Texas. The strength coaches are Staying Strong. The Pendulum Rack System