Your smallest digit is the key to more chin-ups, explains Joel Sanders, director of adult education at EXOS in Phoenix.
Pinkies are the little engine that could do that. Although they are small, they can contribute up to 33 percent to grip strength. Therefore, it is a mistake to miss the little finger with every exercise or movement that requires grasping – pull-ups, triceps dips, kettlebell swings, dumbbells or barbells. The way to "activate" the little finger is via a technique called irradiation. This is the case when the chain of muscles and nerves that run from the hand over the sides of the arms, over the shoulders to the nape, contract to produce strength. Here's how to feel it. Grasp the non-dominant side of the wrist with your dominant hand. First, only press with your thumb through the ring finger. Relax, then press again and focus on the little finger. You should feel how all the muscles on the side of your body turn on.
There are several ways to use this information. Simply focusing on your little finger when holding a rod or tool is a plus. Go one step further and practice this skill. If you are satisfied with a big weight, take a 100 pound dumbbell and try to do 10 repetitions of a curved dumbbell row without lowering the weight. Or choose a lighter weight dumbbell and attach a tool such as a Fat Gripz, which increases the diameter of the handle to challenge the grip strength. Especially for pull-ups: People tend to hold the bar in the wrong hand, which means they are the one Do not maximize strength. Do not place your "callus line" in the middle of the palm but on the pole and wrap your fingers around the metal. With a small setting you can easily increase your maximum repetitions.