The Baseball Observer June 2015 vol 4 | Page 20

Last time I checked, that's pretty heavy! At the very least, a functional carry should consist of 75% of your bodyweight in each hand. If you aren't here, it's time to just get better at the basics.

To enhance elbow health while increasing maximal grip force output, pick up the load on your carries in a linearly periodized progression. Keep the distance relatively short (10-15 meters) and treat your loads no differently than any other strength movement in your arsenal.

Related:  The fine points of the weighted carry

Program carries at least twice a week, making sure adequate rest periods are taken between sets. The goal is to increase your anaerobic capacity, not to walk around with 50 pounds in each hand for a half hour like you're a UPS deliveryman.

2.  Using a False Grip

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Sure, the false grip can boost your maximal strength numbers. No argument there. Adding a few active muscle fibers firing at full capacity will obviously lead to greater force output. But can this technique sustain the chronic punishment imposed by your training? Probably not.

Unfortunately, the false grip does a few questionable things to the overall function of the upper body.

First, it reduces the capability of the neuromuscular system to produce force through the hands and wrists. The hand is the first link necessary to authenticate any movement of the upper body and shoulder girdle.