Finger spreading and finger squeezing, that is abduction and adduction of the fingers is an important component of grasping, holding, throwing, catching and an important component of almost all daily activities. Often in strength training we train the hands yet fail to focus attention on the fingers’ interossei muscles.

Finger Walking with a Sledge Hammer

A great developer of the aforementioned musculature is finger walking up and down a sledge hammer. Force magnitude is relevant to strength and the sharing of its force is relevant to coordination. Though different fingers contribute differently to the total abduction and adduction forces, the force sharing is symmetrical across the two movement directions of the sledge digit walking, aiding in finger strength and hand power.

To train, start with a six pound wooden handled sledge hammer off of the Pendulum Grip Cart. Standing or in a seated position from the top of the handle, pick up the hammer with the distal and middle phalanges. Walk your fingers down the handle with the goal of touching the end hammer. 

Movement is made by one hand until the index finger reaches the pinky of the opposing hand then the other hand begins movement. Once at the bottom, sledge touched, let the sledge hammer slowly return to the starting position by resisting it sliding between the fingertips of both hands. This slow return to the starting position is eccentric loading of the musculature. When you can achieve two reps add weight by slipping a 2.5 pound plate over the top of the sledges handle.

Abduction is spreading the fingers, bringing them away from the midline of the hand and adduction brings the fingers towards the midline. If you firmly grab someone’s wrist or forearm using a ‘power grip’ and they begin to pull away the abductors and adductors come into play.  Strengthening the interossei muscles is essential in maintaining power as the lines of force applied to hold the ulna and radius have quickly changed. 

Pendulum Grip Cart