To most our grip is a limiting factor which stops us from holding onto things for long periods of time, but to others grip is a common variable of training and is essential to achieve their goals. Grip training becomes more apparent for; Strongman, Powerlifting, Gymnastics, Weightlifting and other forms of physical exercise that requires you to hold onto things for a period of time. Saying this, improving grip is something we can all benefit from. Training grip will benefit all upper body exercises as it supports strong ligaments and tendons in the hands, arms and shoulders. Grip training has an influence on heavy lifts and therefore can help you perform better overall when you are testing your body.
There are no structured tasks that are required for you to improve your grip, instead it’s merged into your normal training routine and implemented where necessary. There is also such equipment that can be used to supplement your grip such as chalk and straps; both of these provide support and lead to holding onto things being just that bit easier. It’s also good to remember that as you get older Sarcopenia can take effect on your body, training grip can go towards battling this as it can be a good indicator of simple muscle strength as well as muscle functionality.
Follow our quick 5 step guide to achieve killer grip.
Step 1 – Timed Holds
Whenever you are doing barbell movements such as the deadlift make sure you are squeezing your hand as tight as possible, start to implement 5 second holds at the end of every set and this will start to test your grip strength and result in it getting stronger over time.
Step 2 – Pull More
Pulling more results in more grip training. Movements like; Pull-ups, pulldowns and rows do their part in training your upper back, but they can also improve your grip strength.
Step 3 – Heavy Carries
Exercises that require you to hold onto weight over a distance can really benefit your grip strength, this includes dumbbell movements such as; Farmers Carries and Lunges. Can do these with barbells or kettlebells which can be both found on our website.
Step 4 – Grip Equipment
Not everyone has access to such equipment but if you do then you should take full advantage. Hand grip exercises that provide different amounts of resistance depending on the one you use is good equipment to use as you can measure your grip strength constantly by being able to touch the prongs together. Once completed you can move on to higher resistance Hand Grips and keep going until you have finished all the ones in the gym and you now you need your own!
Step 5 – Bar Hangs
As simple as it sounds! Find a bar in your gym or somewhere at your local park and hang from the bar for as long as you can, do this for several sets. Make sure you record how long you are hanging for and try your best to improve your time each set. Do this for several weeks and you will surely benefit from it.
How long can you hang from the bar for? Put your grip strength to the ultimate test and join us in Newcastle City centre Monday 25th June to see if you’ve got what it takes to take home 1 of our prizes.
Come, get involved!
