How to Improve Crushing Grip Strength

Image courtesy of http://asp.elitefts.net

Check out this article to see Coach Poliquin describe different types of grip strength, why having a strong grip is important, and how to go about training for one!
How to Improve Crushing Grip Strength by Charles Poliquin
Get big or die tryin'.

Decrease Tempo to Increase Grip Strength

Image courtesy of EliteFTS.com

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.

This article may be reproduced with biographical information intact.

Mace and Club Swinging

Image courtesy of www.marksdailyapple.com/

Looking for a different way to mix up your grip training? Check out this article by Jedd Johnson outlining the benefits of club and mace swinging and demonstrating basic technique for both.

Mace and Club Swinging by Jedd Johnson

Get big or die tryin'.

Quantifying the Farmer's Walk

If you are interested in performing farmer walks, check out this article by Shon Grosse for a great look at one of the most common technique problems with the exercise.

Quantifying the Farmer's Walk by Shon Grosse

**Side Note: I think a great point is brought up the article regarding a technique problem, but I'm afraid the remedies are too "one-size-fits-all" for my liking. The hurdle walks would be worth progressing towards, though.

Get big or die tryin'.

Things You Can Do Every Day

Over the past ten days I have been doing 200 push-ups and 50 pull-ups every day, as well as 25 handstand push-ups three times a week. While it may seem odd to train the same muscles and movements day after day, understand that frequency and intensity have an inverse relationship, so the more intense a movement or exercise is, the less frequently it should be performed. I break my push-ups into eight sets of 25 reps; my pull-ups into five sets of five, three, and two reps; and my handstand push-ups into five sets of five reps. All of these rep ranges are well under a maximal effort for me, and I can often complete a set or two while my clients are getting water. The takeaway from this is that it is important for you to build up your tolerance for a particular movement or exercise if you are going to perform it every day. If your goal is to do 100 push-ups a day, but you can only do 30 consecutive push-ups right now, don't plan on doing five sets of 20 every day. It is too close to your maximum. Instead, shoot for ten sets of ten and, over time, work your way up to doing 20 reps every set. So, with all of that being said, here are some things you can do every day to improve your strength and fitness levels:

Body Weight Exercises

As I've said, I'm doing push-ups and pull-ups every day. I would not do explosive body weight exercises every day, however. Focus on movements you would do in a warm-up, since a warm-up is just a series of body weight exercises. Stick to the basics, too--push-ups, pull-ups, squats, inverted rows, dips. If you are doing this in addition to your regular training, don't go crazy with it. A few reps every day will add up quickly, and you will be seeing gains in both strength and size before you know it.

Grip Training

If you are like 97.83% of gym-goers, you don't ever train your grip; at least not directly. You'll train it through pulls, assuming you aren't using straps, and you may even perform a deadlift or two. I used to have add in a few grip training exercises at the end of my deadlift/back days, but quite often I found myself skipping them. Instead of blocking out a large chunk of your training time for grip training, throw in one set of one exercise to be performed every day at the end of your training session. Whether it is farmer walks, plate pinches, tennis ball squeezes, or whatever else you can think of, doing one set of one exercise will allow you to see great improvements in your grip strength. If you are a strongman or participate in activities where your grip is absolutely vital to your performance, one set of one exercise may not be enough, in which case you may want to block off more time to specifically train it.

Abs

Ahhhh yes, abs. I know, I know, everybody does abs every time they go to the gym, right? I mean, that's how you're going to get that six-pack or flat tummy to show, right? Ha. Okay, so remember what I said about frequency and intensity? If you are going to do abs every single day, limit yourself to two sets of one to two exercises. Your abs do recover relatively quicker than some other muscles, but that does not give you the g0-ahead to do abs after your workout on Monday, abs class on Tuesday, power yoga abs on Wednesday, super power Pilates abs on Thursday, and cardio kick-boxing abs on Friday. And yes, I said workout, not training, because I am making fun of you. And if you didn't get the joke, you are exactly who I am making fun of. **Just as a side note, you realize that by working your abs that often, you are actually making the muscle bigger and expanding your waistline, right? You understand you can't do a bunch of exercises for a muscle such that it gets smaller, or longer, right? (Sorry yoga and Pilates.) If you are training for performance, then it would make sense to increase the strength of those muscles. But, if you are training for aesthetic reasons, cut down your volume of daily abs training.

So, there are some things that you can do every day to improve your strength, physique, and well-being. Remember, if you increase frequency you must decrease intensity, but that doesn't mean you won't see improvement. The grip training and body weight exercises are done in addition to your regular training, so there is no reason to overdo these. And with the abs, remember what I said about thickening up those muscles and that waist line.

Get big or die tryin'.

Charlie Cates, CSCS

Self Made®, Owner

Charlie Cates is a strength and conditioning specialist and the owner 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.

This article may be reproduced with biographical information intact.

Training Pinch Grip with a Tennis Ball

In the past I have said that tennis balls are best used for training crushing grip. I am not sure if this is true, anymore, because I have found a very useful way to train them for pinch grip as well. Normally, when you use a tennis ball to train your grip you hold the ball like you normally would and squeeze it with your full hand. This technique, however, does not allow you to train your thumb, but rather only your four fingers.

If you want to train your pinch grip with a tennis ball all you have to do is adjust the ball in your hand so it is no longer resting in your palm, but rather it is held between your thumb and any finger(s) you choose. The exercise is performed the same way as the crushing grip variation. You are still squeezing the life out of the ball for reps or time, but you are including the thumb in every rep.

It is difficult to work all four fingers simultaneously with the thumb using this technique, but instead it is better used to isolate one finger and the thumb at the same time. Just make sure to work each finger equally.

Get big or die tryin'.

Dynamic Pinch Grip Training

I saw this article on DieselCrew.com and thought it was definitely worth posting due to unique idea of training the grip in a dynamic environment.

Dynamic Pinch Grip Training by Kris Wragg

Get big or die tryin'.