Grip Strength TrainingBy Adam Sinicki
Being truly strong is a highly multifaceted goal. To be genuinely powerful you need to be not only strong in one muscle group, but in all of them, and further to that you need to be able to use it in an effective way so that you have the balance, the control and the will power to recruit those muscle fibres in unison and make waves.
One aspect of strength that people forget is their grip strength, and this is a serious mistake because being able to grip things powerfully is a highly useful ability – and it's one that will help you with almost every other movement in the gym. It will help you to hold bars, pulleys and everything else you intend to push, pull or throw. At the same time though it will also prove highly useful in martial arts where the ability to grab someone by the scruff of their clothes, or to clamp your hand down on their wrist is a way to really show them who's boss. Trust me if you spar with someone who has insane grip strength, you'll know about it.
There are three main aspects to good grip strength. These are your wrist strength, your forearm strength, and your finger strength. Here then is some basic grip strength training moves and techniques to help develop that ability.
Grip Strength Training
Towel Pull Ups: The first example of grip strength training we're going to look at is grip strength training. This is a move that Dwayne 'The Rock' Johnson uses, and it's one that's a killer workout. Simply take two towels to the gym and drape them over the pull up bar on either side. Now clamp the two bottom halves of each towel in one hand each and then hold onto that while performing pull up repetitions.
Grip Trainers/Hand Grippers: It is actually possible to purchase specific grip trainers AKA hand grippers. These are small padded clamps that you can squeeze together and they come in different levels of resistance. To
Climbing: Rock climbing is some of the best grip strength training there is. This involves using your fingers in 'crimps' and 'jugs' which will develop your finger strength incredibly as well as your forearms.
Forearm Training: You can also get some good grip strength from general forearm training. This involves exercises that have an unusual grip such as over-hand barbell curls or hammer curls.
Wrist Training: Finally wrist strengthening exercises will also improve your grip strength. To use these simply hold a dumbbell in each hand with your arms flat against your knee or a weights bench and then curl the weight by pivoting just at your wrist. This of course requires a considerably lighter weight than you might normally use. These will train your forearm flexors again too.