IMPROVING GRIP STRENGTH

[Kate]

Have you ever attempted to progress your training only to be stopped by ONE variable…that has little to do with your actual progression? I’m talking about GRIP STRENGTH. You’re ready to go up in load, but the FIRST thing that gives is your grip.

Can you relate? I can, and it is FRUSTRATING as hell.

Your grip is like any other muscle in your body – you have to train it to get stronger, and unfortunately, most of us don’t! And therefore, the force we’re able to generate from our forearms and hands is lacking. It’s important because you’re only as strong as your grip allows. And when you’re not thinking about the weight slipping, you can focus on your technique and minimize your chance of injury.

There are three types of grip, and all three are necessary for lifting:

*Crush – between your fingers and palm (think of squeezing something in your hand)
*Pinch – pinching between your fingers and thumb
*Support – where you hold a position for an extended period of time

So how do you improve your grip?

Realize that straps, grips, and gloves are TEMPORARY solutions. You can use them and certainly see an improvement, but they are bandaids. The second you try lifting without them, you’ll most likely be back at square one.

I use gloves and grips when I’m working towards a specific goal and am focused on OUTCOME or AESTHETICS, like when I was trying to build my hamstrings, I used straps for my deadlifts much every time I executed them. That being said – if I forgot them or went back to training without them, I was fully aware I needed to deload to protect my posterior chain and form.

I like these straps:

https://cobragrips.com/buy-now/#!/Cobra-Grips-FIT-Black-Rubber-Weight-Lifting-Gloves/p/68254255/category=16016064

I like these gloves:
https://shop.barrys.com/products/props-glove-black?_pos=1&_sid=5667df3b2&_ss=r

There are two really great drills to help you gradually increase your grip strength over time and should follow the same principles of progressive overload as the rest of your training.

FARMERS WALKS: Grab a pair of heavy dumbbells and walk around! Don’t have space to walk? Just stand there. You can progress in terms of load, time under tension, or some combination thereof. Don’t have access to your gym or equipment? No problem – grab shit around your house – groceries, duffle bags, or luggage work GREAT. The load should be the same on each hand.

BAR HANGS: Hang from a bar or gymnastic rings. If you can’t hang freely, put your feet on the ground to assist or use a band. Progress via time under tensions – try working your way up to a minute or 90-seconds. It’s harder than it sounds! Not only does this work your grip, but it also works your back and core. It’ll also help you progress your pull-up or chin-up if that’s something you’re looking to achieve.

TBH, I am not as diligent with my grip training as I probably should be. If you’re looking to incorporate into your training, I would say one or both of the above drills, 1-2x per week, would yield great results.

If grip is something you’re struggling with – definitely give this a try.

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