Get a Grip
Get a Grip
by Grace Lin
Grip strength is something that is often overlooked in training. This is a shame because grip strength is crucial not only in the gym, but in our everyday lives. Think of all the things we do with our hands – carrying groceries, opening jars, picking up kids, playing instruments, etc. Anything that involves our hands recruits our forearms muscles. Grip strength also translates to most other sports, like tennis, golf, wrestling, fighting, climbing, Ultimate Ninja Warrior, and so on.
There are a myriad of benefits for increasing grip strength in the gym. It will increase your overall pulling strength, and pretty much any sort of high volume bar work (barbell or pull-up bar) is going to require grip strength. For most people, the grip is the first thing to go. Think of the last time you did a workout that had high volume kettlebell swings in conjunction with toes-to-bar… what was the limiting factor that prevented you from moving faster? Probably your grip. So, strengthening your grip will allow you to stay moving longer during grip-intensive workouts.
How do you improve your grip strength? There are a number of different ways to train grip strength.
Farmers Carry – You can perform this with pretty much any sort of weight: kettlebells, dumbbells, milk jugs, suitcases, etc. Pick up a weight in each hand and carry it for a prescribed amount of distance.
Pinch Grip Carry – A variation of the farmers carry, this trains a different type of grip. With a pinch grip carry, use plates that do not have ridges on them. Pick the plates up by pinching them between your thumb and the rest of your fingers. Again, carry for the prescribed distance. These are tough!
Towel Farmers Carry – Another variation of the farmers carry that is often used with kettlebells. Take a towel and wrap it around the handle of the kettlebell. Then grab both ends of the towel and perform the carry like you would a farmers carry.
Hex Dumbbell Hold – This is similar to the pinch grip carry, but you are now using dumbbells. Set each dumbbell upright so the hexagon is facing up toward you. Grab each dumbbell by the hexagon head and hold for as long as possible. If you want to mix it up, you can also walk with them. These get spicy.
Wrist Curls – These can be done with a barbell or dumbbells. Kneel in front of a bench and place your forearms on the bench with the palms facing up (weight(s) already in hand). Then curl your hands toward your wrists (or against gravity). These can be done in different variations: palms facing up, palms facing down, behind the back, etc. You also don’t need much weight at all for these – an empty barbell will do.
Max Effort Hang – Self-explanatory here. Hang from the pull-up bar for as long as you can. You can also do sets of a prescribed amount of time (e.g., 30 seconds, 1 minute, etc.). You can also mix up the grip: full, monkey, mixed, supinated, pronated grip.
Towel Pull-ups – Regular pull-ups are a great way to train grip, but towel pull-ups will train your grip in a different way (similar to a rope climb). Hang 2 towels on the pull-up bar, one for each hand. Grab the towels and perform your set amount of pull-ups.
Deadlift Holds – Also self-explanatory here. Set up a bar with your desired weight (these are usually done with a heavy load). Deadlift it up to your waist and hold for as long as you can or the prescribed amount of time. You can also play with your grip here: overhand, mixed, no hook, hook, etc. The double-overhand, un-hooked grip will be the toughest to hold.
Fat Bar Work – We do not have fat bars at the gym, but there are tools that you can buy to simulate the same effect. Fat Gripz are very popular and can be attached to any barbell or pull-up bar. These widen the diameter of the bar, making it harder to grip the bar. You can then perform deadlift holds, max effort hangs, or pull-ups using the Fat Gripz.
Grip strength is not the most glamorous thing to work on, but it is essential. Any of these exercises can be done as accessory work when you’re in the gym. Please remember to give your wrists a good stretch before and after these exercises. Getting your grip stronger will aid in your fitness journey and help your daily life outside the gym. Don’t be that person with the limp noodle handshake!