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Grip Strength Training
Grip Strength Training
By 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.
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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.
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