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10-08-2010, 11:54 AM #1
The top 5 exercises for increasing grip strength
3 lists.
As they should be, as they are and my personal preference. In no particular order.
As they are
By 'as they are' I mean what people do and like.
1) Grippers. They work crushing grip and outside of the gym this means handshake strength. But in terms of popularity I'd say they are at the top. I'd wager a few bucks that if you have a medium strength proper gripper chained to a counter in any gym worthy of the title 90% of the guys would try to squeeze it shut.
2) Bar or timed holds. You can hang from a chinning bar, pick up and hold a barbell or do the same with dumbbells. Most gym users complain, just prior to buying straps to help, that they cannot hold onto a bar long enough. Truth is most sets take 45-90 seconds and so 1-2 minute bar holds will get you there.
3) Ball squeezes. Tennis ball or foam ball squeezes. Like a weak gripper once you've mastered this you'll be repping all day before you get anything from it. Waste or time outside of hand injury physio (used it myself for this).
4) Forearm/wrist curls More of a wrist and forearm worker than an actual useful way of working grip.
5) Plate pinches. As you'll see this CAN be useful but as most people go too light... well it could be better.
Personal preference.
I'm compete in grip events so generally can be found training either those events coming up or, on a rare break, whatever I'm good at.
1) Grippers. Purely because they are the most common event and very tactile. Plus, when asked or put on the spot, I can close 90% of those handed to me (great when the person asking cannot!). I'd say, right handed, I'm in the top tier.
2) Two hand pinch (on special equipment). When I am at my best I'm top 3 in the world so that's why I like it.
3) Thick bar. I've few 1 off records and feats. Currently I think I'm in the top 3 using a 2" thick bar. I'll include gadgets like the Rolling Thunder, Apollon's Axle, fat handled dumbbell and so on.
4) One handed deadlifts. Various forms. I've most of the UK records and a few others.
5) Wrist roller. I don't get to do this that often but what a pump!!
As they should be
I'll preface this by saying that medical issues (injury and hand size) aside one should train what's needed in accordance with their personal requirements. For some that might mean strengthening thumbs over fingers (as per our advise to Andy Bolton). Others might be strong for a 1RM but lack endurance enough to hold on. So..
1) Static/timed holds. Basically most fail on rowing or deadlift type movements and whip out the straps. 5 minutes work at the end of a workout will sort this for the majority.
2) Bar squeezes. When I bang the 'train yer grip' drum I sell the idea by talking about how squeezing the bar or handle makes more muscle fibres active. Try it.
3) Plate pinching. Works the thumb
4) One handed work. Like curling more effort it put in when one side at a time is worked.
5) Grippers. Cos anythings better than f'all and they are cheap and easy to use.06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)
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10-08-2010, 12:07 PM #2
This is great to know. I would like to increase my gripping power.
"Don't make me angry. You wouldn't like me when I'm angry" -Dr. David Banner
“Despite everything, I believe that people are really good at heart” - Anne Frank
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11-22-2010, 10:59 PM #3
I don't remeber the name of the exercise, but I love it. Take a wooden dowel that is 1 to 1 1/2 inch in diameter and hang a weight from it using a long rope. Start rolling the dowel to which raps the rope around the dowel raising the weight. Raise and lower the rope with a 45lbs plate attached to it 10 times. your forearms will be on fire.
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11-23-2010, 06:17 PM #4
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11-23-2010, 10:09 PM #5
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The thick bar option makes a lot of sense. Having visited Penn St. and toured their football facilities noticed that their players train w/ thicker bars. Their reasoning is just as you stated.
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12-07-2010, 11:59 PM #6
i bought the thick diameter handles for my ironmaster dumbells. I can already notice a difference in muscularity and strength. But I still love my CoC gripper #2 the best.
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12-08-2010, 04:34 PM #7
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12-08-2010, 04:37 PM #8
My grip strength and forearm size greatly improved years ago merely as a result of switching to all dumbbells for my free weight training..
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12-09-2010, 01:30 AM #9
Dude I hate the powerblocks with a passion. I could just tell in the pictures that I wouldnt like them. Once I saw them in person I and tried them I knew my gut feeling was correct. Ive wanted the the ironmaster dumbells for years now, and I actually drove up to the store/warehouse about an hour from my house. I bought them right there and I love them. they go up to 75lbs and they feel exactly like a real dumbell, because they are real dumbells. I bought the add-on kit to bring the weight up to 125lbs but im not strong enough to use them yet (the add on kit). Worth every penny, best investment ive made. Oh and the owner threw in the fat bar handles for free, so I chose the biggest ones.
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12-14-2010, 10:35 PM #10
Hanging on a bar. Awesome stretch, especially if you have back issues. Decompresses the vertibrae/discs and gives you wicked grip strength.
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12-16-2010, 07:18 AM #11
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12-19-2010, 05:05 PM #12
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12-19-2010, 10:02 PM #13
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12-25-2010, 11:01 AM #14
I'm sure you could break someone's hand if you squeezed hard enough. Any chance of you shaking hands with Brian Clapp in the near future?
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01-01-2011, 06:07 PM #15
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