GRIP STRENGTH

BENEFITS OF GRIP STRENGTH:

Improves weight training movements by maintaining proper grip and wrist position. Especially lifts such as the bench press, overhead press, overhead squat, deadlift, snatches, pull-ups, jerks, and so forth. Even wrestlers are wise to develop their grip strength.

Improves sports performance by allowing batters a cemented grip on the bat, quarterbacks a grip on a football, hockey players to their hockey stick, lacrosse, and so forth.

Makes for a more efficient lifestyle as you carry, move, and pull things on a regular basis throughout your life.

All those in the armed forces can attest to the importance of strong grip strength.

Grip strength is fast becoming a 'marker' of good health. Using a dynamometer, an assessment can be made of your general muscle mass strength. For instance, when you have a lot of muscle in your upper body and can squeeze the dynamometer strongly, it suggests you have a lot of strength in your lower body, as well.

EXERCISES TO IMPROVE GRIP STRENGTH

Farmer's Carry: Make these heavy! Keep your knees slightly bent, and balance on the balls of your feet. Try to maintain a nice level, consistent walk. No bouncing.

Plate Carry: Relatively heavy. Hold a plate in each hand, around the rim of each plate. Carry as long as possible.

Holding Pull-ups: Pull yourself up high enough to get your chin above the bar and hold until you drop off. Do this with all variations of pull-ups, and chin-ups.

Rope Climbs: Use your feet if you must. As your grip strength improves, use less and less feet until you eventually get to using your hands only. This is tough! If you're currently carrying a few extra pounds, this will quickly encourage you to do something about it. 

Rope Pulls: Attach a heavy, thick rope to a sled. Load the sled heavy. Sit the rope's distance away from the sled, heels into the ground and pull the load to you several times, or until failure.

Sledge Hammers: Handling a sledge is great grip work. Keep your swings steady and try to keep a steady cadence, adjusting your grip as necessary.

Squeezers: For lack of a better term, I refer to these as squeezers: tennis balls, 'stress' balls, grippers, etc. Anything you can squeeze firmly will improve your grip.

Oversize/Odd-shaped objects: Suitcases, sandbags, equipment of sorts, heavy pieces of fallen trees, anything that can work your 'open' hand grip, meaning, you can't quite get your fingers all the way around the object, so your hand is still somewhat open.

There you have it! Now, get a grip on it! Your forearms will love you for it, and turn to boulders.

Health!