Develop The Grip Strength Of A Gorilla

Develop The Grip Of A Gorilla

The Grip or Forearm Strength are important to everyday activities. More importantly so if you compete in sports where your grip strength could mean win or lose. You need to have a vice like grip to help you keep in control.

New Table of Contents

Get Killer Hand and Grip Strength
Getting a Grip for Strength
The Farmers Walk
Using Forearm Leverage
Captains of Crush Hand Grippers
Workout with Captains of Crush Gripper.
Grip Strength Radio
Pinch Strength Methods
Pinch Strength Workout
More Grip Strength Excercises
Research for Grip Strength Excercises
Gripmaster hand exercisers
Links
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Get Killer Hand and Grip Strength

I am just an average sized guy with no formal training in these techniques, just learned on my own and used what I found that works. So, this is just a beginners guide to help you get some basic idea of what to do.

If you want to build killer grip strength in your hands you need to target those muscles that control your hands. I am going to show you some of the methods that can be employed to get it done. There are the grippers and other tools that are great and neccesary for all around training but other tools are available that you can find laying around your home. I must add if you are not currently working out to take it easy at first and build up. You should not work your grip every day. You need to give the muscles time to recover and build. As far as reps are concerned do some warm up reps then increase weight or intensity from there. You should mix up the exercises, reps and intensity to hit the forearms from all angles and keep from growing stale. Do remember if you are going to drop something heavy, watch out for your toe's.

Getting a Grip for Strength

Working out with weights will help your grip get stronger and is needed for all over fitness and strength. But, you have to do things that are targeting those gripping muscles. One way is heavy carry. Simply pick up Dumbells in each hand that are heavier than you normaly carry and hold them at your sides for a count of 10 or 20 or until you have to drop them. You can also hold them and walk(called Farmers Walk), this will target not only your forearms but your back, hips and legs. You can find odd, heavy stuff laying around that can be used as well, such as Concrete Blocks, Large Water or Gas Containers, Length of pressure treated 4 x 4. Use your imagination. Try pinching two steel barbell plates togther and hold.

The Farmers Walk

DeFrancosTraining.com - 172 lb. farmers walk

College athlete SMOKES the farmers walk with 172 lb. torpedos in each hand!!!

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Using Forearm Leverage

Another method you should use is leverage type of workouts. An example would be holding a sledgehammer in your hand with your arm hanging at your side, elbow locked. Just lift the sledgehammer up using your wrist, keeping arm straight. You can do this to the front and the back to target differant muscles. Depending on your strength level you would hold the handle at the point that would let you lift it (closer to end of handle would be more difficult).

Of couse you do not have to use a sledgehammer, any long item with some weight to it will do such as a broom or piece of pipe, depending on your strength level. As you can see in the picture, one test of strength is to lower the hammer to the face then back out again.

Captains of Crush Hand Grippers

These are some of the best grippers you can get. They are available in differant strengths to match your level. You may want to start with the Trainer if this is new to you, then work your way up. Shown are the Trainer, #1, # 1.5, #2 and the Finger Gripper.