Decrease Tempo to Increase Grip Strength

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Something I have been implementing over the last month of my training is a slower tempo during my accessory lifts. Instead of not really being conscious of how fast I am decelerating the weight, I have made it a point to control the negative on a three or four count. By this I mean when the weight is moving with gravity I try to control it for three to four seconds for each rep as it moves through the range of motion being worked. This has allowed for many different physiological adaptations to occur, and one of the most noticeable to me has been an increase in grip strength.

If you are struggling to find the discipline to consistently train your grip with additional exercises, I would strongly recommend slowing down the tempo of your current exercises. Basically, this will force you to hold the weight for a much longer (usually at least twice as long) period of time. You won't have to throw in any additional grip exercises if you don't want because you will have trained your grip for twice the amount of time as you normally do. As your grip adapts and/or as you find specific things within your grip training that you need to work on, you can start adding additional work in.

I find this technique works my grip best with lower body exercises using dumbbells, back exercises, and biceps exercises. Your grip may still be worked if you slow down the tempo of your other exercises, but I have found it most noticeable with the ones I listed. You will almost certainly have to lower the weight you are using for these exercises because there will be a greater time under tension for each set, so that is why I recommend it for your accessory lifts as opposed to your core lifts where you are lifting heavier.

If you are looking for a different way to train your grip or if you find yourself heading out of the gym without getting your grip training in, try slowing down the tempo of your current routine.

Get big or die tryin'.

Charlie Cates, CSCS

Self Made_®, Owner and Founder

Charlie Cates is a strength and conditioning specialist and the owner and founder of Self Made_® (http://selfmadefitness.com/) in Chicago, IL. He 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.

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