3 Simple Ways Anyone Can Develop Insane Grip Strength
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When manual labor jobs were common, grip strength came as part of the package.
Now that desk jobs are common, hands are weak and you have to intentionally develop grip strength.
Letβs talk about the best ways to do that.ππ
Now that desk jobs are common, hands are weak and you have to intentionally develop grip strength.
Letβs talk about the best ways to do that.ππ
1 Forearm
The muscles of the forearms play a major role in grip strength.
Fortunately, you can get most of the forearm training needed through variations of bicep curls.
But there are forearm-specific exercises that an athlete can perform.
a Forearm curls.
The muscles of the forearms play a major role in grip strength.
Fortunately, you can get most of the forearm training needed through variations of bicep curls.
But there are forearm-specific exercises that an athlete can perform.
a Forearm curls.
Place your arm over a bench, with the palm facing upwards.
Place a dumbbell in your hand and use your hand and wrist to curl the dumbbell.
This will directly target the forearm muscles the same way a bicep curl targets the muscles of the biceps.
Place a dumbbell in your hand and use your hand and wrist to curl the dumbbell.
This will directly target the forearm muscles the same way a bicep curl targets the muscles of the biceps.
b Towel Barbell Hold
Set up a barbell in the rack just above your knees.
Wrap two small towels around the bar.
Grip the towels as hard as you can and lift the weight up.
Weak forearms, weak grip.
Itβs time to get that forearm strength up.
Set up a barbell in the rack just above your knees.
Wrap two small towels around the bar.
Grip the towels as hard as you can and lift the weight up.
Weak forearms, weak grip.
Itβs time to get that forearm strength up.
2 Hands
Use your hands instead of straps.
Too many people are using straps for rows, deadlifts, pulldowns, and pull-ups.
Some are using straps as they warm up.
Use your hands instead of straps.
Too many people are using straps for rows, deadlifts, pulldowns, and pull-ups.
Some are using straps as they warm up.
You can make huge gains in your grip strength if you limit how often you use straps.
Rows with straps β
Deadlift with straps β
Pull-Ups with straps β
Warm-up with straps β
Pulldowns with straps β
Rows with straps β
Deadlift with straps β
Pull-Ups with straps β
Warm-up with straps β
Pulldowns with straps β
You want to reduce your strap usage down to max effort lifts only.
Max Effort Rows with straps β
Max Effort Deadlift with straps β
Max Effort Pull-Ups with straps β
Max Effort Warm-up with straps β
Max Effort Pulldowns with straps β
Max Effort Rows with straps β
Max Effort Deadlift with straps β
Max Effort Pull-Ups with straps β
Max Effort Warm-up with straps β
Max Effort Pulldowns with straps β
When itβs time for max effort, you donβt want your grip to be the limiting factor.
3 Grip Exercises
You have to add grip-specific exercises into your training.
Things likeβ¦
Static Holds
Pull-up Variations,
Double Overhand Lifts,
Static Hanging from a Pull-Up Bar
When performing these lifts focus on squeezing the bar as tightly as possible.
You have to add grip-specific exercises into your training.
Things likeβ¦
Static Holds
Pull-up Variations,
Double Overhand Lifts,
Static Hanging from a Pull-Up Bar
When performing these lifts focus on squeezing the bar as tightly as possible.
Do not hook grip with double overhand lifts, you want to use an open hand grip.
An easy double overhand lift is double overhand deadlifts off pins.
Lift a rep, hold for three to five seconds, and reset for another rep.
Here are good pull-up variationsβ¦
An easy double overhand lift is double overhand deadlifts off pins.
Lift a rep, hold for three to five seconds, and reset for another rep.
Here are good pull-up variationsβ¦
V-bar pull-ups
FatGripz pull-ups
Traditional pull-ups
Rope/towel pull-ups
Globe attachment pull-ups
Nunchuck attachment pull-ups
Pinch Block attachment pull-ups
Static holds
Static holds on a pull-up bar build are a game-changer for grip strength.
FatGripz pull-ups
Traditional pull-ups
Rope/towel pull-ups
Globe attachment pull-ups
Nunchuck attachment pull-ups
Pinch Block attachment pull-ups
Static holds
Static holds on a pull-up bar build are a game-changer for grip strength.
Start off using just your body weight and work up to a 2min hold.
Then you want to progressively add weight.
The Guinness Book of World Records has the longest static hold at 16min 3sec.
That being said, you have some work to do if you canβt hold for 2min yet.
Then you want to progressively add weight.
The Guinness Book of World Records has the longest static hold at 16min 3sec.
That being said, you have some work to do if you canβt hold for 2min yet.
Bonus:
Farmerβs Walks
As a strong man competitor, there is no chance I could leave out farmer's walks?
The farmer's walks strengthen your grip by working your
wrists, hands, forearms, shoulders, and back in unison,
Farmerβs Walks
As a strong man competitor, there is no chance I could leave out farmer's walks?
The farmer's walks strengthen your grip by working your
wrists, hands, forearms, shoulders, and back in unison,
as all of these muscles can have an impact and support grip strength when they are properly trained.
Pick up a heavy set of dumbbells and walk as far as you can until your grip fails you.
Pick up a heavy set of dumbbells and walk as far as you can until your grip fails you.
Conclusion:
Grip strength is a major limiting factor for a lot of you.
It won't get better on its own.
Take what you have just read, pick one of the tips, and start applying it today.
Your weak grip is hurting every other lift, itβs time to get to work.
Grip strength is a major limiting factor for a lot of you.
It won't get better on its own.
Take what you have just read, pick one of the tips, and start applying it today.
Your weak grip is hurting every other lift, itβs time to get to work.
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