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Develop The Grip Strength Of A Gorilla

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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.

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.

Captains of Crush Hand Gripper - Trainer

Trainer

Amazon Price: $19.95 (as of 12/03/2008) Buy Now

Usually ships in 1-2 business days

Captains of Crush Hand Gripper - No. 1

Gripper #1

Amazon Price: $19.95 (as of 12/03/2008) Buy Now

Usually ships in 1-2 business days

Captains of Crush Hand Gripper - No. 1.5

Gripper #1.5

Amazon Price: $19.95 (as of 12/03/2008) Buy Now

Usually ships in 1-2 business days

Captains of Crush Hand Gripper - No. 2

Gripper #2

Amazon Price: $19.95 (as of 12/03/2008) Buy Now

Usually ships in 1-2 business days

IMTUG 1: The Two-Finger Gripper

IMTUG #1

Amazon Price: $19.95 (as of 12/03/2008) Buy Now

Usually ships in 1-2 business days

Workout with Captains of Crush Gripper. 

CAPTAINS OF CRUSH #2 FOR REPS

myself closing COC #2 for 8 reps on the right and 7 on the left...#3 im coming for u

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Grip Strength Radio 

Listen to these radio programs from the Diesel
Crew about training and events. They have got some good stuff here.
Grip Strength Radio
Yes, Radio. Listen to some training and competition news.

Pinch Strength Methods 

Using pinching techniques with your fingers is another method that you must do. This could simply be holding an object between your finger tips for time or until it drops , or pinching two objects together. Pinching together Barbell Plates and holding as mentioned earlier is great. Set a dumbell on end and grip it over the end. Lift it and hold or lift for reps.

As you do any of the exercises, vary the way you do them. Do lighter but many reps, fewer but heavier reps, hold stationary to failure, hold grippers closed for one rep sets or to failure. Just mix it up depending how you feel, but you must continue to increase resistance and intensity as you progress.

Pinch Strength Workout 

The Iron Grip DVD

NOW AVAILABLE!!! Pinch Lifting DVD from gripmasters David Horne and Nick McKinless...www.davidhorne-gripmaster.com

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More Grip Strength Excercises 

Try hanging from pull-up bars or hang from rafters. Hang by finger tips instead of full grip. Do finger walks - you can place your finger tips on a wall like you are doing finger tip push-ups. Walk your fingers side to side or up and down while leaning in to increase pressure.

Another important exercise you must use is with a rubber band. Get a fat rubber band of small diameter, place over your finger tips. Just spread your fingers as far as you can. You can also do this two fingers at a time. And don't forget the ever popular rope climb.

Discover How You Can Develop Hands of Steel That Crush Like Human Vise Grips! GRIP EXPERTS !

Research for Grip Strength Excercises 

You can find endless stuff online to help you out. My favorite is DieselCrew.com, they show some great stuff in their videos. Just try everything, eat good and get enough rest. Also make sure you get a whole body workout to keep in balance.

Gripmaster hand exercisers 

These are some good books to get you heading in the right direction for Grip Strength and Mental Conditioning.

Links 

Grip Strength-Wikipedia
Grip strength is the force applied by the hand to pull on or suspend from objects and is a specific part of hand strength
Guide to Grip Strength
Simply defined Grip Strength is your ability to grip an object. It may be a stair rail, a hammer, or bag of groceries.
Pre-Season Climbing Training Series
Strengthen your Grip and Fingers for Climbing.
Tools of the Trade
Shows how to make homemade tools for grip strength traing
GripFAQ.com
Has a list of good links for handstrength info
How to improve your grip Strength
Some basics on strength
Straight to the Bar
Articles and exercises for hands
Feats of Strength
Tear phone books in half, bend nails and steel rods

 

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Thanks for visiting 

Please feel free to leave some info on how you train or useful tips for everyone.

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Bill S. - Bigger, Stronger Muscles in 16 weeks or less

ReplyPosted August 30, 2008

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