Don't Let a Lack of Grip Strength Limit You. These 4 Tips Will Level Up Your Workouts.
GRIP STRENGTH IS one of the more important—but underrated—physical characteristics for gym buffs and regular guys alike. Whether you're pulling heavy barbells up off the floor or you're hauling grocery bags from your car to the kitchen, your ability to grasp and hold on will likely be the first limiting factor to doing what you want.
There's more than just your workout and your shopping trip to consider, too. Studies suggest a link between weaker grip and higher risk of cardiovascular disease and early death, and more recently, researchers have proposed using hand grip strength as a new vital sign for clinical practice. More practically, a weak grip is an invitation for injury.
A strong grasp can also help you lift more and rack up gym PRs. 'Often it's your hands that limit you when you lift,' says Jedd Johnson, a five-time North American Grip Sport champ. Implement these approaches in your typical training plan, then add the exercises below to your routine to build stronger forearms.
How to Train to Build Grip Strength
Want to hone a viselike grip? Here are four ways to do it within your typical workout schedule.
Squeeze the Bar Hard
Whenever you pick up a weight, squeeze the bar as tightly as you can. Actually, 'crush the bar to a pulp,' says Pavel Tsatsouline, CEO of StrongFirst. Amp it up by squeezing your nonworking hand on single-arm moves like dumbbell rows.
Use a Thicker Handle
Find extra-thick barbells, dumbbells, or handles for all your deadlifts and pulling exercises. Don't have a fat bar? Find a towel and wrap it around a standard bar to make it more difficult to grasp. The larger bars—which are roughly twice the thickness of a standard bar—force you to squeeze harder to get a secure grip, so relatively light weights feel heavier, Johnson says.
Hang for More Strength
For manlier mitts, strength coach Dan John recommends adding this simple challenge into your workout once a week: Do a pullup and then hang on the bar for 30 seconds. Without letting go of the bar, repeat until your grip fails or you can't complete a pullup. Ten reps translates into five-plus minutes on the bar—and proof that you have a badass grip.
Use Different Methods to Challenge Your Grip
Your brain's motor cortex puts to work more than 30 muscles just to control your hand. To strengthen all that sinew, think outside the barbell.
'Towels hanging from the bar, thick ropes, and PVC pipes all place a different demand on your grip,'says former MH fitness advisor David Jack. Each week, do at least three sets of towel pullups or chinups, PVC drags or carries, or pulling exercise variations with ropes.
Exercises You Can Use for Stronger Grip
Towel Inverted Row Hold
How to Do It:
Start underneath the bar, with your legs extended straight out and feet elevated on top of a bench or platform. Loop the towel around the bar and grip tightly with both hands.
Pull yourself up and hold in a straight body position parallel with the ground. Squeeze your core and glutes to create tension.
Hold the position for 30 seconds
3 sets of 30 seconds
Bottoms-Up Kettlebell Press
How to Do It:
Start in a half-kneeling stance, holding the kettlebell by its handle in the opposite hand from your front leg. Squeeze your shoulder blades, abs, and glutes to create tension.
Lift the bell into a position, with the weight on top. Keep your wrist straight, directly over your elbow, with a vertical forearm.
Press the weight above your head, fighting to keep it from tipping over and driving straight up. Maintain tension to keep your body in position.
Return the weight back to the starting position.
3 sets of 8 to 10 reps
Farmer's Carry
How to Do It:
Stand holding weights in both hands. No matter what implement, squeeze the handles tightly.
Squeeze your shoulder blades and keep your core engaged.
Walk forward, keeping your gaze in front of you with your neck in a neutral position and keeping your core tight.
4 rounds of 40 seconds on, 20 seconds off
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