As you advance in the gym you’re going to get fitter and stronger as you work to build a better body. However, at some point you’re bound to face a specific limitation that will slow your rate of progression – grip strength.
As your major muscle groups develop you’ll be able to lift and pull heavier weights and perform more reps of effective functional and bodyweight exercises.
Advancing to this level is extremely beneficial as you’ll burn more calories and get a better response from your training, which is what delivers that shapely, sought-after muscle.
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The weakest link
However, your movement chain is only as strong as its weakest link and for many that is often their fingers, hands, wrists and forearms.
While working on these structures and the associated muscle groups may sound like a waste of time as it is purely functional with no direct influence on your overall aesthetics, when you understand that there are benefits, albeit indirect, to your ability to reshape your body, then the value of improving grip strength becomes more apparent.
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Get a stronger grip
Thankfully, you don’t need dedicate too much valuable time to an entire training session for better grip strength.
Here are a few simply tricks and tips that you can incorporate into your normal training routine to develop a stronger grip.
Tip 1: Avoid assistance
Don’t use straps or padded protective gloves when you start out with a gym programme, especially during pulling exercises. In doing so you’ll ensure that your grip strength and forearms develop and progress in relation to your ability to pull heavier weights.
Tip 2: Hang around
Hanging from a bar between sets of pull-ups or even between exercises is a great way to engage the muscles needed for gripping as they need to support your entire body weight. Start with two hands at a time and progress to single-hand bar hangs.
Tip 3: Shift the load
When you’re doing any exercise where you’re on your hands – push-ups, planks etc – perform a set or two on your fingertips. Exercises like fingertip push-ups will work both your extensors and flexors, and also strengthens tendons and the other connective tissues in your hands and forearms.
Tip 4: One thick, one thin
When you perform any kind of bar work include at least one set where you use a thicker bar. Barbells that have a wider circumference will require more forearm activation during the lifts. Regularly switching between dumbbells and kettlebells for specific exercises will also help to add variety to your training and develop grip strength due to the change in handle thickness.
Tip 5: Superset specific grip work
If you use your time in the gym wisely you can perform a few specific exercises aimed at developing grip strength between your major exercises. These may include wrist rolls with a wrist roller (not all gyms will carry this device though) or the same movement performed with a light barbell. A plate pinch is another effective exercise. Simply place two plates together and squeeze them together with your fingers. Hold them for as long as you can.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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