So You Want A Stronger Grip?
I've been working out for quite a while now and I must say that huge biceps and a six-pack is not the only thing that makes a man stand out in the crowd. A real man must have a killer grip and strong forearms (look left). A strong grip is what you need and I will tell you exercises to achieve it.
Why Are Strong Hands So Important?
Lots of sports and activities have a requirement for a strong grip: Rugby, Rowing, Canoeing, Body Building, Martial Arts (check out iron palm techniques by Shaolin monks!!!), Archery, Fencing, Tennis, Basketball, Boxing, Hockey, Golf, etc...you will also benefit from strong fingers if you are a Pianist, Drummer, Guitarist, Sailor, Fireman or have any other occupation or hobby which puts additional load on palms, fingers or forearms. Or maybe you just need to open a pickle jar ;) Magnus Samuelsson showing an exercise using gripper and some benefits of a stronger grip.
Strongman Magnus Samuelsson grip training
Magnus Samuelsson training the grip with an IronMind Captains of Crush n°3
Grip And Forearm Training At The Gym
Some of the basic exercises for grip and forearm training using heavy gym equipment are:- Farmer's Walk: You will have to take two heavy dumbbells and hold them by your side, then you have to try to walk as far as you can. I must point out that this exercise also stresses out whole body muscles, so be well prepared (get a belt and everything). I recommend doing this at the end of workout.
- Pinch Grips: You need two plates for this. Put them together with the smooth side out. Hold them with your palm so your thumb is on inner side and fingers on the outer. Hold as long as you can. When it gets too easy, try heavier plates.
- Wrist curls: These are done with a barbell behind your back by moving your palms in a curling motion. Can alternatively be done with dumbbells at sides or at seated position.
There are plenty more and I will add them later on.
But I don't visit the gym!
Not everyone wants to become Hulk apparently...
No worries...heavy gym equipment is used mostly for mass building, but there are other ways of toning your forearms and building up a stronger grip.Grippers - you can see Magnus Samuelsson using these in the video I posted above. They are nice as you can keep them in your pockets and train your grip when get bored, are waiting for something or just sitting and watching TV. The problem is they eventually wear out, become less resistant and train only one type of palm muscles. I still recommend them as they are pretty cheap and easy to use.
Powerball - now this is something I discovered only recently. It is a gyroscope based device which is used by astronauts so their muscles do not atrophy in space. By spinning it you create resistance and the faster you try to spin it, the harder it gets. It is inexpensive and it lasts for a lifetime if you follow the instructions. This toy is pretty addicting, and there are even groups of people trying to set higher rpm records.
Powerball in action!
This little ball has the power of 250MHZ and can create resistance for up to 18 kilograms. What I also like about it that it trains not only your grip but the forearm muscles and with certain exercises even biceps, triceps and shoulders. This basically is a portable dumbbell that fits in your pocket!
I ordered it from this site. They come in various colors, some have the rpm screen and some don't. I advice you not buy the metal one if you haven't worked with powerballs before as it is heavier and can hurt your fingers badly if you accidentally touch the rotating part.
I suppose I will write a separete article on Powerball later on :D
If you buy one, remember to post your records and feedback in my guestbook!
Oh, and get a grip ;)
New Guestbook
exerciseinhome wrote...
Hey great lense...grip work is a tough one and you have got it spot on. Farmers walks are the best! And probably the most effective, and the one that relates to real life the best, walking along holding something heavy is exactly when you need to have great grip strength. Thanks for the great info.
Posted July 20, 2008
woodcutter wrote...
Real interesting lens never come across anything like this before.
Posted July 16, 2008
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