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Grip Equipment and Training

I wrote this article to answer questions about grip issues as it relates to Scottish Highland Games.

A strong grip is most important for the #56 weight throw for distance, but it plays a role in all of the events. You need to train your grip, and you need to have the right hand equipment and preparations.

The stone throw is usually the first event, and morning dew or wetness can be a big factor. First, when there are wet conditions, it is important to have your own old towel. I drape the towel over the stone on the ground before I pick it up, so I never touch the wet stone.

A wrist wrap can add support to your wrist and better sustain you through the day. I made my wrist wrap out of an old Champion jockstrap waistband (Eww! Don't worry, I cut off the pouch part) and added some velcro. Nowadays, you can buy your own velcro wrist wraps. Do not wear a wristwrap during practice. Your wrists need to be stimulated in practice to build strength and integrity. remember, every support creates a weakness. Do not use your supports as crutches.

The grip on the stone should be barehanded (no gloves or tape). I recommend either Magnesium Carbonate (gym chalk) or a powdered paraffin product, such as Mighty Grip. For the stone and weight throws, both of these products work well; however, the Mighty Grip is better in rainy and wet conditions. Put the powder on your hands, and also put the powder against your neck. I like to put the flattest side of the stone on my neck and the rounded part in my hands. This puts the center of gravity innermost, and it gives a more secure feel against the neck.

A good training for the shot to improve grip is to practice with an old #16 bowling ball. It forces you to get used to a large object with the weight far from your neck. It stretches your fingers and gets you used to putting a large implement without it slipping out of the line of force. When you go to a smaller stone in competition, the stone slipping out is not even an issue.

The #56 weight (heavy weight) requires a strong finger grip unless you use a hook grip. The hook grip is what the olympic weightlifters use to hold the barbell. It means wrapping the first and second fingers over the last joint of the thumb. In effect, the thumb becomes a strap. It can be a little painful on the thumb, but you will get used to it. The hook grip is a good choice for those with weak finger grips or when you have a finger injury. The hook grip is especially good for larger diameter handles (over 1/2" in diameter)

If you have strong fingers, or a sore thumb, or injury to the palm, go with the G.I. Joe Kung-fu grip, which will give you another 1/2" radius. Hold the weight with the four fingers, and just rest the thumb on the outside of the handle. You can build grip strength by general heavy pulling exercises without straps (deadlifts, shrugs, etc), or specialized grip exercises (gripper, wrist curls, etc).

In practice, you can use straps to help you throw more when your grip gives out, but you can't use straps in competition. Also, you cannot use the track and field hammer glove that has the extra leather flap that goes across all four fingers. But you can wear gloves, and they don't have to have the fingertips exposed. I recommend a baseball or softball batting glove. I also individually tape my fingers underneath the glove with athletic tape. I tape them with my fingers in a bent/curled position. alternatively, wou might tape the fingers over the glove.

Now try this: Gently curl your right-hand fingers in a ball. Now grab your right wrist hard with your left hand, and try to straighten your right-hand fingers. Do you feel your wrist expand? This is why powerlifters wrap their wrists tightly in the deadlift. Tightly wrapping your wrist can give you some additional finger grip strength.

Others throw the weight with just taped fingers, or barehanded. At any rate, Mighty Grip or gym chalk may help the grip. If you use a hook grip, you might tape the thumb either under or over the glove.

In the light weight throw, grip is less of a factor. I am able to go with a three-finger grip in the #28. I do not use my pinky because it is a lot shorter than my other 3 fingers. This gives me another 1/2" of radius.

For weight over the bar, both grip and radius is less of an issue, so any grip will do.

In the hammer throw, I use bare hands prepared with a light spray of a liquid rosin taping base, such as Cramer's Firm Grip. It takes a few seconds for the liquid to become tacky. I believe this is the best preparation for the hammer throw. Some people smear on Gorilla grip rosin gel, but I think this stuff is too thick and gooey. Some athletes dissolve their own rock rosin in various solvents. This is dangerous because it involves melting highly flammable ingredients over a hot plate. In contrast, the Spray adhesive some people get at the hardware stores are too strong.

The ideal substance is one that will prevent the handle from slipping out of your hand while you are gripping it without having to squeeze hard. Thus you don't really want an adhesive because you want to be able to have the handle come right out when you open your hand. Also, the gorilla grip is so thick that the handle can slide out as if you had a handful of honey.

The hammer can be thrown with a glove, with a spray of Firm Grip directly on the gloves. Cleaning of the hands are unnecessary with gloves; however, you need to have a different glove for the weight throw and sheaf toss.

A very light spray of Firm Grip, just on the palms, may be good for the caber. However, don't get the spray between the fingers because it will restrict your finger adjustments when you interlock your fingers.

It is best to use gloves for the sheaf toss. The glove is more important on the hand that holds the fork. I highly recommend a powdered paraffin product such as Mighty Grip underneath the glove. Use it under the gloves, especially the hand holding the fork, and make sure to apply it between the fingers and in the inside of the thumb. Use it for both competition and practice. The Mighty Grip prevents blisters under the glove; however, you may still need to tape individual fingers under the glove to prevent blistering on key hot spots.