EXERCISE LIBRARY

Gripedo Sand Wrenching

Tips: Place more weight on the gripedo until you reach a resistance level you would like to work with.

Gripedo Barbell Wrenching

This is basically similar wrenching mechanics on a barbell. The arm is extended but elbow is slightly bent. You can perform internal and external rotations. FightCamp Coach Corey Beasly uses this one with fighters. Whether you need to throw a punch or not, this one will train your arm from shoulder to fingers and everything in between

Gripedo Finger Walks On barbell

This exercise can be done as in video but also can be done with forearm perpendicular to the Gripedo (Torso parallel to Gripedo)

Gripedo Wrist Rolls

Gripedo is the only patented wrist roller that fits on to an olympic size barbell. You can either use straps and have it roll on fins or you can use a rope that is attached to a carabiner in the video. The gap between the sphere and finds is designed to accommodate 2 hands :)

Gripedo Sloper Pull ups

Tip- This can be done with a cable machine or band for rows. You can also do inverted rows if it is attached to a pull up bar and strap.

Gripedo Banded Farmer’s Carries OR Stationary Marches

Tip- This can be done with a carabiner and rock climbing sling runner. You can perform shrugs and rows too

Gripedo Forearm Supination and Pronation Full Cycle

Gripedo Samurai Grip Rolls

This can be done with single hand or 2 hands (similar to holding a baseball bat)

Gripedo Baseball Bat Rotations

This one can be with two hands on the center of the gripedeo while standing in line with the barbell. This one is great for baseball players but anyone that wants grips and arms. This one will train your core as well.

Gripedo Vertical Grip Deadlift

This can be done with a kettlebell and you can do farmer’s carries too. To perform this best, grip with your hand close to fins.

Gripedo Uppercut Grip Wrist Rolls

This one is very simple and you grip with your palms up. This is a excellent exercise for forearm pump, grip/wrist/fore arms strength and conditioning.

Gripedo Land Mine “Double Fin V- lifts”

This is done with a land mine. Grip 2 of the fins with finger tips as shown in picture and lift while extending back. You can also stand perpendicular to the barbell and do single arm rows with this grip as well.

Gripedo Isometric Holds

Use two hands for this set up and use one hand to do 5-30 second isometric holds. You can do longer holds for endurance or overloaded heavy holds for 5 seconds for strength. This exercise was used by grip legend Joe Kinney. This exercise can be done with hand on side of ball as in video or over the ball with palm facing down.

The Climber’s Row

This one is not just for climbers but for anyone especially since trainining fingers in this fashion is mostly negletcted by many athletes that train grip. For this exercise we do not recomend using the thumb. Place the fints in 12, 3, 6, 9 o’clock positions and grip the fins that are parallel to to the ground (3 and 9 o’clock)

Gripedo Wrist Curl

This exercise is definitely advanced and it will set off your forearms but also your overall grip strength. This exercise is much more than a regular wrist curl and once you try it will click.

Gripedo Center Pipe Grip Perpendicular Rotations

In this video Lakers Strength Coach Gunnar Peterson is placing the gripedo on a plyobox for rotations with ball handle but with the center pipe handle.

Gripedo Land Mine Rows with 4 in Diameter Handle

Gripedo two hand vertical cable Row

Gripedo Shoulder External Rotations

Tips: Arm extended to the side fully. Rib cage down.

Club Bell Swings with Kettlebell with a Gripedo

Gripedo Wrist Rolls with One Hand Gripping 4 inch Ball Handle

Tip: Gripedo wrist rolls can be done with 2 hands place on the center piece. The gripedo wrist rolls can also be done with on hand on the ball. The hand that grips the ball will be challenged more and make sure to switch arms :)

Gripedo Trainer Bullet Proof Wrist Protocol

This exercise is inspired by oldtime Strongman Hermann Goerner. Hermann would stack bricks on top of a single brick that he would lift off the ground and it was his legendary feat. This exercise requires extra ordinary grip strength but also wrist strength.

This is a @gripedotrainer variation of the Herman’s brick lift. You perform this exercise by gripping the 4 in handle while you have a chain attached to the fin. You lift the chain off the ground while trying to maintain the center of the gripedo parallel the floor. You can also try this one by placing a 5-10 lbs plate on the fins and lift it off and on the ground without dropping the plate.

Pro MMA Fighter Anne Ribiero Using Gripedo below. Using the wide strap with carabiner helps and it wraps right over the 3 inch wide fins.

Gripedo Supination and Pronation

Tips: Elbow bent 90 Degrees and keep forearm in line with barbell and gripedo

Gripedo Yo-Yo’ s

Tips: Use a thera band elastic band that stretches about 50% or 100% in weight. The breaking motion resisting against downward momentum requires more strength to hold on to. Coach Curson Training UFC former Champion Raphael DosAnjos hand strength for punching power.

Gripedo Rows with Cable Machine

Gripedo Arm Extended External Rotations by Eric Wong, DPT.

Coolness Factor! This exercise is created by Dr. Regan Wong and uses for rehabilitating MLB pitchers.

Gripedo Sled Drags

Gripedo Double Hand on Pipe Pull Up Or Isometric Holds

Note: This exercise is great for grapplers. Dan Strauss stated one of his favorite set up is using his two hands to grip his opponents forearm to control (two on one grip) his opponent. This can be a sport specific exercise simulating a grip on opponents forearm. The 4 inch ball on the end simulates opponents fist.

Gripedo Goblet Holds AKA (Inspired by Jedd Johnson’s Isometric Kettlebell Hold)

Note: This exercise builds isometric strength. Builds a strong “squeeze” strength that may aid grapplers for submissions. Try experimenting with forearms parallel to the ground and with elbows closer to the ground as in picture.

Gripedo Farmers Carries

Note: User a thing band for carries. The downward momentum created by bouncing makes it more challenging.

Gripedo Ball Roll Ups

Tip: We recommend testing with barbell placed at different heights from the floor. When the gripedo on barbell is placed higher from ground, this makes it a great endurance workout since the distance the weight needs to travel is increased.

Gripedo Goblet Squats

Griped Bat Twists

Note: To perform this exercise grip the gripedo 2.25 inc center and turn in cloc wise or counter clock wise direction. This can be used by athletes that grip a bat, hockey stick or golf club but can be used by anyone trying to improve overall arm strength.

Gripedo “Gripsport” style Armlifts (Using Plates)

Note: fatbastardbarbell.co makes a short loading pin that works for this use. The loading pin you chose to use needs to accommodate a .625 inch hitch pin. By end of 2019 we plan to carry short loading pins on our website for this use as well.

Grip 4 inch Handle and Squat

Note: This exercise is inspired by an exercise Martin Rooney’s “Training for Warriors” book. Martin uses a 2.5 inch RollingThunder handle with similar set up.

Barbel Wrist Radial and Ulnar Deviation

Note: In this set up barbell roll up is done by gripping the ball thumb up Inside the palm should be in line with the barbell and gripedo. This work grip and muscles in the wrist that are responsible for ulnar and radial flexion. Forearm for the hand that grips the ball end should be perpendicular to the barbell. This should feel similar to opening jar.

Barbell Wrist Roller

Note: Gripedo center piece is wide enough to allow to hands to use as a wrist roller. Two hands shall grip the 2.5 center piece. The string/trap shall roll up on the fins.

Gripedo Roll up Variation (Elbow bent torso parallel to gripedo)

Gripedo ball barbell exercises can be done in various ways. In this one the torso of user is parallel to Gripedo and unlike regular ulnar radiation and deviation in which the forearm is perpendicular to the bar, in this exercise the forearm is 45 degrees in relation to the bar.

Gripedo trainer Chain Isometric Holds on Plyobox

By use of a carabiner a chain is attached to the fin of the gripedo. You can do this standing on floor or a plyobox. Grip the center piece of the gripedo with hand placed closer to the sphere end. Try to hold the center piece parallel to the ground for time 30-60 seconds. You can then rotate grip and have your thumb facing the sphere (not fins). If you have any questions please message us,

Gripedo Circular Wrist Extensions

Tips: This one can be done as flexions as well. To add weight you can ad a short chain link. 2-4 ounces goes a long way for this exercise.

Gripedolite Sand Bucket Training

Gripedo Ab Burn outs.

Tips: Try placing bumper plates unter the sand bucket to ensure that your elbows are close to 90 degrees. This should be parallel to the ground and fingers shall be interlocked. Try not to rotate your torso and keep it steady to resist rotation. Warning! The burn in the abs can be quite awful guys! Build up slowly! This exercise strengthen arms, back shoulder as well due to the required squeeze/crush strength.

Gripedo Lite Lifts with Carabiner and Loading Pin

\