Gripper Myths: Torsion Springs, The Dog Leg, and ‘Handedness’

Myths and Misconceptions About Heavy Hand Grippers By Joe Weir There are A LOT of myths, rumors, theories, etc. regarding grippers and just about all of them are rooted in the spring itself. Just like the title says, we’ll be taking a look at torsion springs, the dog leg and ‘handedness’ (left handed vs right … Read more

Doctors Need More Training in Nutrition and Exercise?

Trainers are Not Doctors The title of this article, viewed through the lens of the fitness industry, is almost blasphemous. Personal training, as I’ve said before, is the blue-collar job that imagines it is white collar. Trainers think they are smarter than the average M.D. And, even some actual physicians figure it is easier to … Read more

Is the Deadlift a Push or Pull Exercise?

I see this all the time. The deadlift is a push. No, the deadlift is a pull! Should I just call this site the false dichotomy site since I’m always talking about them? Still, if there is one thing I hate more than people always preaching one of two extremes in strength training it’s people … Read more

Two BIG Mistakes on Deadlifts and Squats to Fix Now

You know, there are really a great many articles about technique tweaks for this or that strength training lift. Sometimes they are general, like the article that came up when I searched, 25 Exercise Safer Lifts. Many times, they are very specific. Most, for instance, concentrate on the bench press. Usually, they promise that you … Read more

Reactive Training: Why Training By Feel Doesn’t Work

I would love to be able to just do what I do and let others do what they do. Problem is, what others do often requires me to patiently explain to a trainee why a certain thing is not appropriate and why I am not going to “coach” them on some program or other that … Read more

Homemade York Blob – Grip Strength Training Equipment

By Joe Weir

What is a York Blob?

A York Blob or just blob is a mass of steel or concrete (hence the name blob), typically weighing 10-50 lbs or more. The name York comes from the fact that the original 50-pound blobs were simply one end of a 100 lbs York dumbbell. The rough dimensions of a 50 lb blob are 5-1/2” (thickness) by 7-1/2” (diameter). The video below should be enough to make you realize why they don’t get much heavier than 50 lbs, unless you’re Wade Gillingham, in that case, you can lift an 81.5 lb blob.

Using a blob

The basic exercise a blob is used for is a deadlift type exercise, basically lifting the blob off the ground with one hand. Blobs are used to develop pinching grip, but unlike pinch grip deadlifts, the blob is a more open-handed pinching grip exercise. Used in conjunction with pinch grip deadlifts you cover both closed and open hand. Either can also be used for maximal or endurance training.

50lbs (from 100lbs) York Dumbbell Blob Lift Video

Homemade York Blob

One of the easiest ways to make something similar to a blob is by taping 4 or 5-10 lb plates together (it is just easier to keep them together if they’re taped), provided you already have the plates for other reasons. If you don’t have any plates it is cost effective to buy standard ones (smaller hole in the middle) because they are much cheaper than Olympic plates.

CAP Barbell Cast Iron Hex Dumbbell (Pair), Black, 50 lb

Another method of making a blob is to simply buy a dumbbell and cut the bell from the handle (just make sure that any stamping on the bell does not improve your grip). Most new dumbbells today have a hexagonal shape. When using a hexagonal shaped dumbbell, a blob has also been referred to as a Block Weight (mainly due to the lack of a rounded face). This is probably the cheapest and easiest method that I know of.

You can cut it off using a number of different tools. A reciprocating saw (sawsall) with a metal blade or an electric grinder with a metal cut-off wheel are probably the quickest and easiest ways to do it. There is also the low-tech option of using a plain old hacksaw, which has the added benefit of being a workout in itself.