Rolling Thunder advice

[Steve Dohoney]

I have a contest this weekend that includes RT. I've trained it twice. First time I got 170, second 185. Its the second to last event of the day. I have 4 lifts, however my grip seems to fade badly after 3.

First question chalk or no chalk? I am told that the chalk does not work well with the plastic handle. I have tried a little but it did not seem to help. Thoughts?

Second question. Based on the fact my max is 185. I was thinking about opening at 180, then 185, then attemp 187.5, and 190 if I am on fire. Thats sort of an aggressive strategy, but could get me a 5 lbs pr. My only concern is after 4 other events I could miss 180 and scratch.

[Mike O'Connor]

I have a contest this weekend that includes RT. I've trained it twice. First time I got 170, second 185. Its the second to last event of the day. I have 4 lifts, however my grip seems to fade badly after 3.

First question chalk or no chalk? I am told that the chalk does not work well with the plastic handle. I have tried a little but it did not seem to help. Thoughts?

Second question. Based on the fact my max is 185. I was thinking about opening at 180, then 185, then attemp 187.5, and 190 if I am on fire. Thats sort of an aggressive strategy, but could get me a 5 lbs pr. My only concern is after 4 other events I could miss 180 and scratch.

Hey Steve,

i have used the rolling thunder for about 3 years or so.. the first time i used it i was awful only getting 135lb.. after gaining grip strength and technique i am at 235lb.. depending on what events are out there , if there is a deadlift, falmers or anything that would use your grip, your grip might be a little drained.. i would open at 170 or 175 then go to 185, then go for the kill (200)

I wouldnt use too much chalk as it seems to not being too effective on this event. would only use just a tad on the thunder (a dusting)

I would also try to keep your hand over the center of the bar extending your thumb and fingers as far as possible and rolling you hand and wrist completly before the lift.. This will give you a better stable hand position and greater grip force.. Once i tryed this i gained about 50lb to max!! hope this helps..

[Steve Dohoney]

Hey Steve,

i have used the rolling thunder for about 3 years or so.. the first time i used it i was awful only getting 135lb.. after gaining grip strength and technique i am at 235lb.. depending on what events are out there , if there is a deadlift, falmers or anything that would use your grip, your grip might be a little drained.. i would open at 170 or 175 then go to 185, then go for the kill (200)

I wouldnt use too much chalk as it seems to not being too effective on this event. would only use just a tad on the thunder (a dusting)

I would also try to keep your hand over the center of the bar extending your thumb and fingers as far as possible and rolling you hand and wrist completly before the lift.. This will give you a better stable hand position and greater grip force.. Once i tryed this i gained about 50lb to max!! hope this helps..


Thanks Mike there is a strapped DL and light farmers before so mayeb your right on the opener.

Just so that I understand what your saying. I should get my grip set up, then actually roll my wrist making an "L" shape with my arm. Hell if I can gain 10lbs I think I could be good for a win there.

I may skip the chalk and just clean my hands with some rubbing alcohol prior to get any grease off.

[MalachiMcMullen]

Don't use chalk to any real extent. Chalk with the RT is literally there ONLY to remove the moisture from your hands, any more and it'll turn into oil slick.

Put your middle finger directly over the center of gravity of the handle(the point of the triangle on the handle). This will virtually eliminate any possibility of cheat(unless they allow serious tilt at this competition) and then get your hand comfortable. I was told this by Steve Gardener, a gentlemen who has pulled 130kg on a very well used handle, so I trust his opinion. It's worked well for me in that it's made my RT lifting more consistent.

If it were me, I would open at 165 just to see how a weight I know I could lift felt. I would then make my decision on how high to go. Also, if the handle being used is brand spanking new, drop your planned attempts by 30lbs. If it's a handle that's been beat to hell through years of use, add 10lbs. The new RT handles are far better made than the previous models and spin more freely. You can tell a new one because the whole thing isn't black, part of it has a natural metal finish.

[Ryan Brown]

for your attempts I would try to get a few light practice attempts in on the actual implement to determine how hard you think it will be. If it is a brand new RT right out of the package and you have been practicing on one that you have used some it can make a big difference. For example, I've done 250 on a used plastic handle one I have, 290 on a replica with a metal handle that has really good grip, and yet only managed 200-210 or so on a brand new one following a strongman contest. The new handles can be very slick. On those type handles in particular it is best if you use very little chalk.

One issue I've run into as far as these RT contest after strongman contests is that it is common to have stones as the final event. Then often people will use WD-40 or baby oil or something to get off the tacky. I don't really have a solution, but I've always found that after cleaning myself up with this type of stuff my skin is very slick for hours afterwards. Best thing I think is to rub a lot of chalk on your hands to completely dry them and then wipe almost all of it off. If there is any loose chalk dust or any babyoil residue you are pretty much screwed on RT.

As for training, when I used to train for RT my favorite way to train was to do sets of 5 loading it up gradually until eventually I failed. Maybe 25 reps total so in time you can get over the issue you are talking about where your grip fades quickly.

[Brandon R.]

I don't have a RT, but I have a 2.5" FBBC Crusher. I can say that that is one of the most annoying things to try and gain strength on. Respect to anyone that uses that or a RT and pulls big weight.

[Chris Weaver]

I forget where I read this trick, but it has helped my RT a ton.

Forget the chalk. Basically, make sure your hands are clean. Then take a very very small amount of water and wet them. Rub your hands together for about 30 seconds - a minute. Hard. Your hands will be on fire from the friction and heat created. Quickly grab the RT and pull while your hands are still warm and grippy from the heat.

[Steve Dohoney]

Thanks for the help guys. I'll let you know how I do.