More grip strength training
SOME GRIPPING READING
This training article will discuss something that many people, even advanced gym trainers neglect but EVERYONE NEEDS!
Hands and fingers! It will help you with work, sports and health. There are forearm exercises covered in many fitness and bodybuilding publications but we will take a look at a few different and unique ideas that go beyond training for show. LET’S GO!!
Some more odd ones would be using a sledge hammer perform radial flexions. This is flexing the wrist thumb up so the hammer rises up toward your forearm.
A weight/gym bar or BODY BAR works well here too.
Also, starting with the hammer in the neutral position in the middle resting your forearm on your knee seated 12 o’clock; rotate the hammer from palm up to palm down in one smooth, controlled move. I recommend doing these exercises for sledges with 5 sets aiming for between 25 - 100 reps each set, each arm or for a fixed time limit for reps in that round.
A good pair of hand grippers like at your sports store.
If you do chin ups start doing them with palms facing each other to work your brachiallis in the lower arm similar to hammer curls.
Try the routine below featuring some new exercises with explanations to build your grip strength and stamina.
HANG TOUGH: hang from a bar for as long as possible, wide grip, arms extended. Add weight around your waist for more challenge.
Dumbbell Holds: Grip weights as in doing heavy shrugs and hold statically
for as long as possible.
Barbell Holds:Grip Barbell as in doing heavy shrugs and hold statically for
as long as possible.
Farmers’ Walk: Pick up 2 heavy weights or a loaded shrug bar and do laps
back and forth over a determined distance for 10 - 20 minutes. (Also good
for stamina and overall conditioning) You can also do a 1 handed version alternating hands upon failure.
Hand Grips: 5 min. per hand.
Plate Hold: Lift a barbell plate at your side suitcase style with a “PINCH GRIP” between your thumb and fingers like an eagle talon and hold in your grip as long as you can.
Done 2 - 3x a week on non-consecutive days. These exercises WILL work.
In future articles we’ll talk about some more different ideas you can use to build your lower arm strength and hand health you can do easily in the gym and/or simply at home with a minimum of equipment to maximal results.
TIL NEXT TIME GRIP TITE!