How to scientifically and effectively improve grip strength?
A strong grip is vital to us for many reasons. In sports such as football, rugby and martial arts, the ability to hold, hold and control the opponent is crucial. In sports like rock climbing, your grip is literally the difference between life and death.
In the gym, a strong grip means a better workout. All movements rely on a strong grip, and if you lose your grip before strength training is over, your training efficiency will be reduced.
Imagine you are trying to deadlift a heavy weight, but your hands don't have enough strength to carry the weight. Before your back, glutes, and biceps are fully exercised, your grip is at its limit. The same goes for pull-ups, pull-ups, and rowing exercises. A weak grip can get in the way of your strength training.
Another strong grip is also closely related to longevity. A strong grip indicates that the rest of your body is strong as well. Grip strength is closely related to physical health. Strong hands are also less likely to develop hand and wrist disorders such as carpal tunnel syndrome.
Finally, training your grip will increase the size of your forearm. The muscles that affect your grip originate in your forearms, and a large, powerful forearm can increase your overall strength. Even if your biceps are hidden by your T-shirt sleeves, your forearms are exposed (imagine Popeye). Of all the muscles in your body, your forearm is probably the most common. If you care about your appearance, don't neglect your forearm training.
Muscle structures that affect grip strength
There are 20 muscles in the forearm, many of which affect your grip strength. Generally, these muscles can be divided into two groups: extensors and flexors. The extensor group opens the hands and stretches the wrists back, and the flexor group closes the hands and bends the wrists down. The extensors are above the forearm and the flexors are below the forearm.
You don't need to know the name of each individual forearm muscle, but it's useful to know that there are some muscles that flex and stretch your wrist.
Just as you should train your biceps and triceps equally, you should equally train your forearm flexors and extensors. This will create muscle balance, improve function, and also reduce the risk of injury.
Grip strength training methods
First follow these rules:
- With magnesium powder, dry hands mean you're free to focus on whatever movement you're doing instead of slipping your fingers. Keep your hands dry with magnesium powder. If your gym doesn't allow magnesium powder, make sure you towel dry your hands between sets
- Try not to use power straps, which can increase the friction of your grip, but not your strength. They address the symptoms of grasping weakness, but not the root cause of the problem. Try not to use the strap unless your hands are exhausted by the end of the workout. Do not use them for any grip strength training exercises.
- Don't use gloves, weight training gloves increase friction, which increases grip. However, they do not enhance hand strength. Try not to wear gloves when strength training. Instead, take care of your hands and keep track of the calluses you develop. If you really want to wear gloves, make sure you take them off when doing grip training.
8 exercises to strengthen your gripUse these exercises to increase grip strength and develop your forearm muscles.
Hand clip barbell plate
If you have large hands or long fingers, there are many hand strength exercises to try.
1. Put two plates of the same size together and pinch them with your thumb and 4 other fingers.
2. Pick them up and place them by your side.
3. Pinch them together as hard as you can and for as long as possible.
4. Put them down in a controlled manner, then switch hands.
If your gym has hexagonal dumbbells, you can do one of the best grip exercises.
1. Hold a hexagonal dumbbell upright and grab one end with your fingertips.
2. Pick it up and hold it for as long as possible.
3. If you can hold for 30-40 seconds, you can choose a heavier weight. In terms of weight and size, the larger the dumbbell, the more difficult it will be to complete.
The Farmer's Walk will build functional grip training while also strengthening your traps. Combine this exercise with a few other exercises to get your hands as strong as tongs.
1. Lift a heavy dumbbell in one hand.
2. Walk around the training area with your arms outstretched and hanging by your sides.
3. Go as far as you can and slowly lower the weight before you reach the limit.
4. Add some core work by using one weight at a time.
Horizontal bar suspension
This simple exercise builds grip strength and endurance. It also provides a nice stretch for your lats and shoulders while also decompressing your spine. Do it at the end of your deadlift or squat.
1. Grab the horizontal bar at shoulder width (both forehand and backhand).
2. With your arms straight and your feet off the ground, hang as long as possible.
Many lifters say their grip strength is the weakest link in the deadlift, especially when the movement is done. Address that directly with this deadlift-specific grip exercise.
1. Place a barbell on a rack above your knees.
2. Load up on heavy weights, approaching or even exceeding your 1RM limit.
3. Grab the bar with your usual deadlift grip and lift it off the rack.
4. Lift the heavy object for as long as possible. Put it down before it reaches its limit.
Standard-sized barbells and dumbbells allow your fingers to overlap, creating friction and a stronger grip. The larger the diameter of the thick rod, the less the overlap of the fingers, the lower the friction, and the higher the requirements for grip strength.
Thick bar grip exercises include:
Curls, Rows, Pull-Ups, Pulldowns, Deadlifts, etc.
If you don't have access to thick bars, you can purchase special removable grips that can be used to convert regular barbells and dumbbells into thick bars. Alternatively, you can surround the rod with a towel to temporarily thicken it.
This traditional bodybuilding workout is also a great grip training move. If you use a thick barbell, you will train more efficiently.
1. Sit on the end of an exercise bench.
2. Grip the barbell (or two dumbbells) with a narrow grip.
3. Put your forearms and wrists on the stool so your hands hang down.
4. Extend your wrists and lower the weights toward the floor. Keep your hands open so the bar can roll off your fingers.
5. Next, bring your hands together and bend your wrists up. This works your wrist flexors.
To work your wrist extensors, turn your hands over and do this exercise with a palm-down grip.
Towel pull-ups work your back, biceps, and grip. This is a great workout for rock climbers, wrestlers or anyone who needs to develop strong hands and arms.
1. Put the towel over the upper bar and hold both ends tightly in your hands.
2. With your arms straight, do your usual pull-ups.
3. Do as many times as you can, stopping before you reach your limit.
After your grip training, don't forget to stretch your forearm muscles:
Press the wrist forward and backward and hold for 30-60 seconds, then relax.
Training frequency: You can train your grip strength twice a week after your back and biceps training. Pick 2-3 workouts, stick to them for a month, and then change up your workouts to make your workouts fun and productive.
Hand strength can improve the quality of your overall strength training, and some people have naturally strong hands, but grip strength can also be trained. If you want a stronger grip and bigger forearms, you'll need to train your hands like any other muscle group, so try these exercises over the next few weeks and months.
Thank you for reading and stay tuned to FitBeast.