Learn to Get That Powerful Grip Strength
Grip strength is critical in for strongman training. It is less important for most bodybuilders out there, but the stronger your grip is, the stronger you will be at lifts like the deadlift, rack pulls, and bent-over rows. If you want to learn how to increase grip strength, read on. You can also read our post on deadlift dominance.
Gripping an object uses the muscles from your elbows to your fingertips.
Exercises to Increase Grip Strength
When looking to increase grip strength, there are quite a few exercises that will give you that clamp grip that you are looking for.
When performing a plate pinch, use 2 weight plates that are each. Place them on top of each other and raise them on the rounded edge. Then take 1 hand and place it on top of the weight plates pinching the plates together. Lift the plates up and hold them either in front of you or at your sides. Do this for 30 seconds. Repeat this exercise on both hands for 2-3 sets. If you have very large hands with strong fingers, add another weight plate and try to pinch 3 plates together.
Deadlift holds with a barbell are another great option to increase grip strength. Place your hands shoulder width apart on the barbell. Hold the barbell with your hands over the bar. Stand tall in a deadlift lockout stance with your legs hip width apart and your knees slightly bent. Hold the barbell a few inches off the ground for 5-10 seconds. Do 3-5 sets to improve your grip strength.
Farmer’s walks are performed by grabbing a pair of heavy dumbbells and walk around. If you cannot walk around, just stand there and hold the dumbbells.
Pull Ups With Alternate Grips
Performing pull ups with alternate grips are a great way to strengthen your grip and make your arm muscles stronger. Start with a neutral grip, where your hands are wrapped around the pull up bar. Another option is to try the overhand grip, where your palms are facing away from you and your hands are gripping over the bar. Keep your thumbs raised off the bar in this grip. Use a horizontal bar for this grip.
Perhaps my favorite type of pull up for increasing your grip strength is to perform a pull up with a towel or rope. You can wrap your towel around the bar and pull yourself up. If you want a challenge, here it is.
Fingertip Push Ups
Fingertip push ups will help to strengthen your extensors, which are the muscles that open your fingers. Get in a push up position with your feet hip distance apart and your hips in line with your shoulders. Raise your fingers until you are balancing on your fingertips. Try doing 1-2 sets of 5-10 fingertip push ups.
Think about working your grip 2-3 times per week even if it is just working your forearms.