One thing I have noticed since I started working with the general public is that most people's grip strength is horrendous. Not even terrible. It's absolutely, positively awful. So, if you are suffering from this condition, consider making these simple changes in your training routine:
Get rid of the wrist straps
I explain why in this video
Do more pulling exercises
People do too many pressing exercises as is, but in addition to the benefits of strengthening your back and improving your posture, adding in additional pulling exercises is a great way to build grip strength, especially if you are using thicker handles or bars.
No more ab straps
Instead of using ab straps and hanging from your elbows to do hanging knee raises or other suspended ab exercises, get rid of the ab straps and hold on to the bar with your hands. For an additional challenge, wrap a towel around the bar and hang on to the towel.
Pause before you rack
Before you rack the weight after a set of rows or lat pull-downs, hold on to the bar for an additional twenty to thirty seconds.
Throw some kettlebells into your training
High-quality kettlebells have a thick handle and, if your are performing the exercises properly, you should be squeezing that hard enough so the bell doesn't swing and the horn doesn't rotate in your hand. This will set your forearms on fire if performed correctly.
There are some very simple modifications you can make to what you are already doing in your daily training in order to increase your grip strength.
Get big or die tryin'.
Charlie Cates
Self Made, Owner
Charlie Cates is a human performance specialist and the owner of Self Made (http://selfmadefitness.com/) in Chicago, IL. He is a Certified Personal Trainer and Performance Enhancement Specialist through NASM and has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP's. He can be reached via e-mail at charlie@selfmadefitness.com.
This article may be reproduced with biographical information intact.
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