Isn’t it funny how we use our hands for almost everything but most people are the weakest in the grip strength section?
Well, there’s absolutely no shame in admitting that you failed in opening that one jar of pickles that looked like it had been tightened by a strongman. Keep in mind that the forearms and hands are the most complicated areas, anatomically.
A lack in grip strength is often noticed in gym-goers who have had become increasingly dependent on straps or other gripping aids through their training period. When you trying to get body composition, direct grip training simply doesn’t cut it.
Benefits of Improved Grip Strength
- Better strength during pulling motions – If your deadlift strength, row, and chin up strength increases, naturally, your back development will react similarly.
- Improved functionality – There might be very few physical qualities that are as “functional” as a sturdy, strong grip. You have to pick and carry things in your everyday life, and increasing grip strength makes it easier. Not to mention it’s evidently cool when someone has a firm handshake.
- Longer life span – As improbable as it sounds, research suggests that people with a stronger grip tend to live long, regardless of any gender, age, or body size difference.
How to Increase Grip Strength: Effective Ways That Really Work
The best way to increase grip strength is incorporating practices into your regular training so it doesn’t pose a burden as some “extra work.”. Check out these smart ways that will surely take your grip strength up a level:
1. Stop with the straps!
This is definitely the simplest and easiest way. Taking out straps from all the pulling exercises will instantly demand a stronger grip, thus challenging your body to cope. If you’re become too reliant on straps, you can slowly get rid of them from the routine. Start by doing warm-up sets and gradually cut them out.
Keep in mind that it will take time for your grip to come on the same level as pulling muscles, but your main idea should be reaching a point where straps aren’t the first thing that pop into your mind.
This doesn’t mean that you can’t use straps for anything. Those are handy tools that amp up your workouts, but refrain from abusing them, like you should with all other equipment. Save straps for rowing sets or heavy deadlifts.
2. Including thick-handled implements
Thick-handled implements are beneficiary in ways more than one. From enhancing shoulder stability to elevating mind-muscle link, these tools will be your new friends. They also target the hands, wrists, and fingers like no other device could, and the effects are timely and efficient.
It’s best for pressing, upper body pulling, and curling workouts.
3. Selecting the correct curling exercises
One smart way to hit grip strength without adding more exercises is ensuring a variation of hammer or reverse curl in your arm training.
4. Use a thick grip to increase the effectivity
In particular, reverse curls are great to work wrist extensors. Plus, your grip gets quite a workout with fatigue.
The key to doing a perfect reverse curl is to always keep the wrists straight. If you get floppy there, you’ll miss out on the advantages.
5. Squeeze the bar as tightly as possible
No matter what exercise you’re doing, it’s of paramount importance to always squeeze the bar as tight as you can. It may sound simple, but many people take it for granted after a while and let loose. You’re leaving big potential gains!
This simple tactic will give you better stability during lifts and you’ll be able to exert more power. On top of that, this lowers risks of potential injuries.
Through the hard squeezing, an “irradiation” effect comes into play where the inter-muscular coordination gets better and your body works better as a single, coordinated unit.
You can attempt this the next time you bench press. Perform the first set as you normally world, exerting an average tension in the forearms.
In the next set, try to use your hands to break the bar. Your hands will get some serious exercise; to the points the knuckles go pale. Take it from us – you’ll lift much more in a safer manner with improved contractions.
Every time you use this method, you’ll be putting your grips through intense training.
6. Farmer’s Walks
A super popular “strongman” workouts, farmer’s walk is extremely effective in developing and strengthening the back.
Very few exercises can challenge the whole body like the farmer’s walk can. This one is so incredibly versatile that it will suit a wide range of goals, whether it’s strength training, fat loss, or hypertrophy.
The best part is that you don’t need any particular equipment to do farmer’s walk. Casually hold two heavy dumbbells and walk around. Notes to remember: Stand tall, shoulders down and back, engage the core fully.
It goes without saying that you need to ditch the straps for the grip. The time you walk can be changed; either long and light, or short and heavy. You can reap benefits with both and it’s important to keep it varied.
There are quite a few other ways to target your grip strength, like lever bar work, crushing grip tools, as well as plate pinching.
But, we aimed to show you how you can blend regular exercises or changes in your routine to increase grip strength without putting in extra hours at the gym.
When your plan is to work on your grip strength, these s six techniques will prove to be very helpful. You can implement them immediately and get significant results.
You can also consult trainers at your gym to add some more exercises or find more tips and tricks to work on this particular field. For grip training, it’s both training smarter and harder!