If you're looking for a new way to challenge your hand and grip strength while performing pulldowns and pushdowns, try using a kettlebell as a handle.
The wide open hand position that you'll be forced to use for gripping will work your hands and grip strength very effectively.
To do this one, you'll need a kettlebell and a way to attach the kettlebell to a cable machine.
I prefer using an ankle strap for this as I find that it's the easiest for setting up on your own.
If you have a partner or spotter to help, you could loop the cable through the handle and clip it back onto itself as well (the partner will do that while you hold the kettlebell up).
How to Set Up the Kettlebell As a Cable Handle
First, set the kettlebell on the floor under the high pulley. have a carabiner attached to the end of the pulley.
Now loop the ankle strap through the handle of the kettlebell and attach a carabiner.
I recommend practicing with a light kettlebell the first time you do this. I'm using a 53 lb kettlebell in the demo, but I started with a 25 lb one to test it first.
Be sure you account for the weight of the kettlebell in how much weight you have on the cable stack. In other words, load the cable stack with enough weight to counterbalance the weight of the kettlebell, plus whatever your working weight will be.
The opening of the carbiner should be facing away from you (this is easier for clipping it onto the high pulley).
Holding the handle, stand up and lift the kettlebell and rest it on your thigh (I have a foot resting on the safety rail of the rack, but you can keep it on the floor). Hold the carabiner in one hand and the bell in the other.
Get your hand underneath the bell part of the kettlebell (while still holding onto the that carabiner to stabilize the kettlebell in two places) and lift it to the high pulley.
Clip it onto the high pulley. This is where having the opening of the clip facing away from you makes it easier to attach.
Once it's securely clipped, you're all set! You now have a kettlebell cable handle.
How to Change Weights on the Cable Stack
This is pretty straightforward to do. Kneel down in front of the stack, support the kettlbell with one hand, then change the pin with the other.
It's not too hard to do as it's easier to support the kettlebell here than it is to lift it.
What Exercises Can You Do With a Kettlebell as a Cable Handle?
The first one I tested with this setup was the kneeling pulldown. Just grip onto the top/sides of the kettlebell and perform a pulldown. You can set up on one knee or kneeling on both knees.
Use a lighter weight than you normally would (again, accounting for the counterbalance of the kettlebell) because of how much more of a challenge this will be for your grip strength.
You can also perform a pulldown gripping on the bottom sides of the handle of the kettlebell itself. This will be a stronger position to grip onto while still giving your grip a unique challenge (vertical and neutral).
If your grip is strong enough, you can do an actual pull-up. This is VERY tough to do.
I also found pushdowns with the palms down on the upper/outer aspect of the kettlebell to be very effective.
You can also do single-arm pushdowns with the palm on the top of the kettlebell, through the handle.
Why Use a Kettlebell For Cable Work?
The primary benefit of this is for the immense challenge this poses to your grip and hand strength. The wide open hand position (both on the pulldown and pushdown) is something that's not normally worked with cable handles, dumbbells or barbells.
It's like Fat Gripz times ten in terms of how it works the hands, especially on the pulldowns or pull-ups where you have to clamp on hard in order to attach to the load.
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