Below you'll find proven exercises and methods to increase these two areas.
Firstly, To Lift The Dinnie Stones You Must Build Immense Pulling Power
These two exercises will be the foundation of building up that pulling power...
Grasp a barbell with an overhand grip.
Maintain a slight bend in your knee and pull your shoulders back.
Drive through your heels, hamstrings and glutes to while maintaining a straight back.
Lock the barbell out.
Lower in a controlled manner back to the floor.
Repeat for the desired number of repetitions.
The Pendlay Row
Stand with your mid-foot under the bar, medium stance.
Grip the barbell slightly wider than a regular bent over row.
Maintain a slight bend in your knees, however not too much as you'll be blocking the path of the barbell.
Lift your chest up and straighten your back to assume a position as horizontal to the floor as possible.
Pull the bar towards the ceiling, squeeze as the bar reaches your lower chest.
Lower the barbell back down to the ground in a controlled manner, allowing it to come to a stop on the floor before proceeding with your next repetition.
Secondly, To Carry The Dinnie Stones You Must Build Unbreakable Grip Strength
Perform the exercises below to begin to forge the unbreakable grip strength required...
The Farmers Carry
In order to perform the Farmers Carry correctly pick up your kettlebells (or dumbbells) with a solid grip, drive through your heels and maintain a straight back until you're upright.
Walk for a reasonable distance (50 feet) with small, quick steps - focus on your breathing as you walk.
These will burn your forearms hard, the Farmers Carry is largely a mental exercise - push through the pain and focus on each step.
You can use one of these bad boys while you sit on the couch if you wish, performing 4 or 5 sets of 8 - 10 reps two to three times a week will have you building up your forearms and grip swiftly.
Now, I'm not talking about a weak Walmart branded grip trainer, I'm talking about the gold standard of grip training devices, the Captains of Crunch... these guys have been around for in excess of 15 years and are hugely popular in powerlifting and bodybuilding circles around. I recommend starting off with one of their entry level grip crushers, regardless of how strong you think your grip strength might be (some of these are near impossible to squeeze).
Check them out here.
Putting It All Together - The Dinnie Stones Inspired Workout
- Deadlifts - 5 sets - 5 reps per set
- Pendlay rows - 4 sets - 5 reps per set
- Farmers carry - 5 walks - 'till failure
- Grip trainer - 5 sets - 10 reps per set