Five Free Ways to Increase Grip Strength

Image courtesy of newbedfordguide.com

As I mentioned in yesterday's post, I have been on a bit of mission lately to improve my grip strength.  One of my favorite tools to use for training my grip is Fat Gripz, but what if you don't have those?  In fact, what if you don't want to purchase any additional equipment and only want to make minimal changes to your current training routine, but still want to improve your grip strength?  Here are my suggestions for five free ways to increase your grip strength:

1.  Get rid of the straps.

Okay, not earth-shattering advice to start, but I do see this--people want to improve their grip and are still using straps.  Yes, you will be forced to handle less weight for the time being, but if you are bent on not adding in additional training for your grip, you may have to sacrifice how much weight you are pulling.  Or, you could implement another suggestion...

Image courtesy of topendsports.com.

2.  Slow down your tempo.

I wrote on this subject three weeks ago, but it is worth repeating.  For lower body and pulling exercises during which you are holding the resistance, slowing down the tempo of the movement is a very simple way to build grip strength.  The weight will have to be decreased relative to what you would normally use due to the greater time under tension, but after a few weeks you may be able to challenge both your grip and your lower body/back appropriately.

3.  Wrap towels around the bar or dumbbell.

If your training facility doesn't provide towels and you yourself don't own any, this wouldn't technically be free.  But, considering most places do provide towels, I decided to include it.  Wrap the towel around the bar or handle of the dumbbell to increase the diameter (thickness) of the implement.  A cool feature about towels as compared to Fat Grips is because they are a softer, more malleable material, they will conform to your hand better than the rigid rubber of the latter.  The downside is that the towel is more likely to adjust itself during a set, especially as your grip starts to fatigue and you start to lose solid control of the bar.  While not a common issue, a tight and proper wrapping of the towel around the implement before the set will help ensure the unlikely event of the towel becoming unwrapped and/or slipping out of your hand does not transpire.

4.  Pause for a ___ count before racking.

After you finish your set, pause and hold the weight for a predetermined count before racking it.  This will provide additional time under tension at your working weight.  Depending on the relative weight and number of sets, anywhere from 2 to 10 seconds should be appropriate.

**Side Note:  See below.

**Side note:  The labeling in the above picture is incorrect.  The positions would be more accurately described as (from left to right) overhand, parallel, and underhand.

5.  Switch your grip up.

Parallel grip, underhand grip, overhand grip, and every variation in between.  Utilize and incorporate them all in your training at large as well as for each movement that you do, structure permitting.  While the muscular recruitment will vary between grips, both within and outside of the forearm and hand, the bottom line is if you are trying to increase your grip strength you should consider hitting it in multiple ways.  Whether you actually need to or not is based on your current abilities and what you are ultimately trying to achieve.  Also, I am not a fan of using the alternating grip because of the excessive strain it  puts on the Biceps short head as well as the way forces are directed across the spine while using it.

So there you have it, five free ways to increase your grip strength without significantly altering your training routine or spending extra time on grip training.

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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