Studies have shown that weak grip strength has a strong correlation to low testosterone and early death.
Follow these 3 simple steps to develop insane grip strength:
Follow these 3 simple steps to develop insane grip strength:
Back when manual labor jobs were common, a strong grip came as part of the package.
Now that desk jobs are common, everyone's hands are weak and you have to intentionally focus on developing your grip strength
Let’s talk about the best ways to do that.
Now that desk jobs are common, everyone's hands are weak and you have to intentionally focus on developing your grip strength
Let’s talk about the best ways to do that.
1. Train your forearms
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.
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.
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 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.
Dead Hangs
Jump up on a pull up bar with hands just outside of shoulder width apart.
Lock your grip and hang for as long as you can.
Once you get to a 2 minute hang, switch to 1 arm at a time
Jump up on a pull up bar with hands just outside of shoulder width apart.
Lock your grip and hang for as long as you can.
Once you get to a 2 minute hang, switch to 1 arm at a time
2 Use Your 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 ❌
Deadlift with straps ❌
Pull-Ups with straps ❌
Warm-up with straps ❌
Pulldowns with straps ❌
Rows with straps ❌
Deadlift with straps ❌
Pull-Ups with straps ❌
Warm-up with straps ❌
Pulldowns with straps ❌
You want to reduce your strap usage down to max effort lifts only.
Max Effort Rows w/ straps ✅
Max Effort Deadlift w/ straps ✅
Max Effort Warm-up w/ straps ✅
Max Effort Pulldowns w/ straps✅
When it’s time for max effort, you don’t want your grip to be the limiting factor.
Max Effort Rows w/ straps ✅
Max Effort Deadlift w/ straps ✅
Max Effort Warm-up w/ straps ✅
Max Effort Pulldowns w/ straps✅
When it’s time for max effort, you don’t want your grip to be the limiting factor.
3 Grip Specific Exercises
You have to add grip-specific exercises into your training.
Things like…
Static holds
Pull-up variations
Double overhand lifts
Deads hangs 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 like…
Static holds
Pull-up variations
Double overhand lifts
Deads hangs from a Pull-Up Bar
When performing these lifts focus on squeezing the bar as tightly as possible.
Do not hook-grip the barbell, 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.
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 some excellent pull-up variations
- 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
- 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
4. 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.
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 can’t hold for 2min yet.
Bonus:
Farmer’s Walks
As a strongman competitor, there is no chance I could leave out farmer's walks!
Farmer's walks strengthen your grip by working your
Wrists
Hands
Forearms
Shoulders
& Back
Bonus:
Farmer’s Walks
As a strongman competitor, there is no chance I could leave out farmer's walks!
Farmer's walks strengthen your grip by working your
Wrists
Hands
Forearms
Shoulders
& Back
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, it’s 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, it’s time to get to work.
That's a wrap!
If you enjoyed this thread:
1. Follow me @Big_Jerm200 for more of these
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If you enjoyed this thread:
1. Follow me @Big_Jerm200 for more of these
2. RT the tweet below to share this thread with your audience
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