Do you find yourself in the frustrating situation where you could lift more at the gym, but your grip is lacking? If your barbells keep slipping, giving attention to your grip strength can help you push farther and reach new PR’s. Here’s how to do it.
Is improving your grip strength even a worthy endeavor when you have weightlifting tools like wrist wraps? We believe it is. Even if you are not interested in weight or powerlifting, the reality is that we use our hands for everything. And having a stronger grip can only make everyday tasks like carrying groceries, opening jars, or working at the computer easier. Of course, in a gym related sense, having a strong grip only stands to make your athletic performance better. Chin ups become easier, deadlifts can get heavier, and you can even explore fitness related activities like rock climbing with ease. So, what are some practical ways to improve grip strength?
Crushing, pinching, and sustained support movements are what will help you focus on improving your grip. These specific exercises will help you get a stronger grip fast.
You don’t have to have grippers to complete a crush type exercise. You can get the same effect by doing barbell finger rolls. Simply grab an empty or lightly loaded barbell, rest it at your fingertips, roll it towards the palm of your hand with your fingers, and squeeze.
You can perform a pinch action by sandwiching two weight plates together and using one or both hands to pinch and lift the plates together and hold them suspended. Aim to hold the weight for 30 seconds at a time. If you are finding it easy to do so, pick a heavier weight.
Another pinching action can be completed with a dumbbell. Place an appropriately weighted dumbbell on its head and lift it by its end. Like with the plates, aim to keep it gripped for 30 seconds at a time.
And the last exercise you should try out are farmer walks. Grab a pair of dumbbells that feel challenging to you and simply walk around with them for as long as you can stand it.
Whether you want to protect your wrists for practical everyday use or as a way to lift heavier, increasing your grip strength can help you do that. Our Junkyard training facility is all about improving yourself. So, when you need a place to put those training methods into practice, stop by our gym.