How to Develop a Strong Grip

As an added bonus, while working your grip you will also be getting an incredible abdominal workout. In this case we would be talking about the extensors—the muscles on the back of your hands. Remember to stretch your fingers and forearms after doing any or all of the above grip exercises. The following video shows you a few of the ones I use. Lastly, all this extra grip work might take a bit of a toll on your hands.

Calluses are not a bad thing, and you can manage them by keeping them filed, clean, and moisturized. Our friend, Jen Sinkler, offers some great advice on this subject. I encourage women to embrace grip training. Developing a strong, powerful grip will help you reach new levels in your training—and in your life.

And if you expert guidance with your training program, we can help. We are committed to changing that. Karen Smith is a highly-respected trainer and coach specializing in kettlebell and bodyweight strength training.

Karen travels the world instructing and certifying individuals through StrongFirst, and works with clients online and in person. Learn more about Karen on her website and connect with her on Facebook , Instagram , and Twitter. My mother never taught me how to be physically strong.

Sure, she showed me what it meant to be mentally…. Whether you want to lift for fun…. Maria Lara Intuitive Eating: Articles Videos Podcasts Documents.

9 Exercises for Strong Hands, Fingers and Wrists

May, 26 Karen Smith Strength Training. Loaded Carries Walking for distance holding heaving objects will build your grip and forearm strength. The variations for this include:. Train your grip using grip strengtheners on the train, at school, at work, at your desk, before bed — anywhere really! This is probably the most basic form of working crush grip, and is great for developing your grip to hold onto the bar when it gets real heavy.

The convenience of this exercise is what makes it so great, plus grip strengtheners are pretty cheap. This is the most transferable exercise to barbell exercises because guess what?

• Types of Grip Training and When to Use Them!
• Catch Me a Cowboy (Deep in the Heart of Texas Book 3);
• Your 5 new grip strength exercises;
• The 3 Types of Grip and the 8 Ways to Train Them.
• Die Fälscherin: Roman (German Edition).

Load up a barbell with weight and hang on to it for as long as you can. Vary the weight, how long you hold, your hand width, overhand or underhand, and mix it up.

Finally ending with a more pinch grip focused exercise you can either pinch plates between your fingers and hold them for different times, different amount of weight, or use dumbbells and hold them vertically with the weighted ends gripped between your fingers. It does seem logical to only focus on crush grip but the fingers are highly responsible for the force your crush grip exerts so I would recommend including a plate pinch or dumbbell hold into your workout to focus on the fingers individually as well.

In the beginning it was hard for me to work grip training into my routine because I felt it would fatigue me too much and negatively affect my other lifts. The variations for this include: