Some may see the thick handle dumbbell and wonder what’s the point of building one if you already use thick grip attachments. For instance, if you made the towel grip attachments from page 112, do you really need a thick handle dumbbell as well?
Without question, the short answer is no. Non-strength athletes can adequately develop their lower arms without lifting a thick handle dumbbell. As already demonstrated, there are several options for thick grip training that do not involve free weights. A few examples include climbing a thick rope, performing pull-ups from a thick bar, and training with thick grip attachments on a suspension trainer. Each of these options will develop thick grip strength without ever using a dumbbell.
With that said, I believe thick handle dumbbells are so effective, inexpensive, and easy to build that they are ideal for anyone interested in strength development. Consequently, I recommend building a thick handle dumbbell whether you use thick grip attachments or not. At first glance, the two may appear quite similar, but there are distinct differences. Not only will each tool be unique in terms of thickness, but the actual feel is different as well. Squeezing a thick grip attachment has a much different feel from wrapping your hands around a solid dumbbell handle. I say this not to suggest that the dumbbell is superior, but instead to highlight the uniqueness of each tool.
124|P a g e
Another difference between the two is that you will have better control of a solid dumbbell handle. If your grip is going to fail on a thick handle, you will know exactly when you are losing control. Conversely, if you are going to fail with a grip attachment, it is more likely that the weight you are holding will slip away from the attachment without advance notice. There certainly is not a huge difference between the two, but the attachment adds a second layer to whatever you are lifting. With a solid handle, your hand is in direct contact with the object. As a result, I personally feel that I have slightly more control and awareness with the solid handle.
In addition, as was the case when discussing pinch grip, it is always useful to have unique challenges available to you. I consider thick grip training to be so valuable that I am always interested in new options to target this worthwhile objective. And once again, when discussing thick grip attachments and thick handle dumbbells, each of these tools is extremely inexpensive. We are not talking about a significant monetary investment. On the contrary, these are valuable tools that will cost but a few dollars to construct. The inexpensive price tag and the obvious physical benefits associated with each makes it a no brainer.
Exercises
When considering exercises with a thick handle dumbbell, perhaps the most common choice is to deadlift it from the floor. This can be done with the dumbbell either parallel or perpendicular to the body.
125|P a g e
Although deadlifting a thick handle dumbbell may not appear too beneficial at first glance, this exercise is surprisingly difficult. One of the quickest ways for me to humble an athlete who is new to the gym is by asking him to lift one of my thick handle dumbbells. Nine out of ten times the athlete is left with a look of shock and confusion. He is not sure if there is a trick to lifting the dumbbell or if it is glued to the floor. Why can’t he lift it? Unfortunately, there is no trick. Inability to lift the thick handle simply highlights inadequate lower arm strength.
It is impossible to appreciate how difficult it is to lift thick handles if you have not done so yourself. Fortunately, it is not uncommon to make fairly rapid gains when first working with thick handles. Even a few sets per week will lead to greater lower arm strength. For instance, you could perform a few sets of thick handle deadlifts on a pull- dominant strength day. The total weight lifted with the thick handle will be minimal when compared to traditional lifts such as a barbell deadlift. Therefore, the thick handle work could be performed either before or after barbell deadlifts without interference. Earlier, I mentioned that I often begin deadlift sessions with double overhand warm-up sets. On certain days, I may bypass these double overhand sets however and instead perform a few sets of thick handle deadlifts. Once again, the dumbbell weight is minimal in comparison to what I can deadlift, so three or four moderate rep sets will not interfere with the heavier barbell work to follow.
On another day, I may begin with double overhand grip warm-ups, proceed to heavier mixed grip deadlifts, and conclude with thick handle work as a finisher. It will only take a few sets to tax the lower arms, particularly after I have already deadlifted heavy. Regardless of which option I choose, the total time invested towards lower arm development will be minimal. It does not take a lot of time to strengthen the hands.