best way to increase GRIP strength?

Discussion in 'Strength & Conditioning Discussion' started by JH34PG, Jul 23, 2010.

  1. JH34PG

    JH34PG White Belt

    Joined:
    Oct 8, 2006
    Messages:
    92
    Likes Received:
    0
    fresh to training GI...however my grip strength is real bad and my hands fatigue...

    any help with this??
     
  2. Wolfrez

    Wolfrez White Belt

    Joined:
    Jul 5, 2010
    Messages:
    53
    Likes Received:
    0
    Location:
    Edmonton
    Alright my friend. Try these.

    Chin ups with a towel. You can hang from it as well until you fall to your death.

    Another one I learned from Karate back in the day when Gracie was tapping out one gloved boxers is to place your elbows in your ribs and turn your hands in a supine position (palms up with your thumbs trying to touch the ground and start opening your hand and closing them as fast as you can. Keep doing it until it burns!
    The trick with this exercise is to get your palms turned out as much as you can and open and squeeze your hands as fast and hard as you can. It takes a while to start to fatigue but once it does it hurts so muchhhhh.
     
  3. Dreamcatcher10

    Dreamcatcher10 Blue Belt

    Joined:
    Jul 17, 2010
    Messages:
    598
    Likes Received:
    0
    some options are:

    using a wrist roller
    doing pushups on your fingers
    reverse curls
    towel pullups
    pinching plates in each hand and walking a long distance

    These have all worked for me but everyone is different
     
  4. Dafreeclinic

    Dafreeclinic Orange Belt

    Joined:
    Nov 15, 2009
    Messages:
    317
    Likes Received:
    0
    Read the FAQ it talks about grip strength
     
  5. JH34PG

    JH34PG White Belt

    Joined:
    Oct 8, 2006
    Messages:
    92
    Likes Received:
    0
    thanks guys...going to grip the plates in the gym...no longer going to use straps on pulls as well
     
  6. War Wagon

    War Wagon Blue Belt

    Joined:
    Jan 8, 2008
    Messages:
    765
    Likes Received:
    0
  7. DEVILsSON

    DEVILsSON Black Belt

    Joined:
    Feb 13, 2006
    Messages:
    5,830
    Likes Received:
    10
    Read the FAQ and grip specificity training.
     
  8. Ken Full

    Ken Full White Belt

    Joined:
    May 15, 2010
    Messages:
    23
    Likes Received:
    0
    Location:
    Midwest, USA
    take an ordinary pair of socks, folded together as u ordinarily do, and squeeze them. very simple, works great, ive been doing it for yrs and have sick gorilla grip. also, squeezing a tennis ball is decent. u can do either while watching tv or driving. the best way to increase grip strength? grip stuff. good luck.
     
  9. DEVILsSON

    DEVILsSON Black Belt

    Joined:
    Feb 13, 2006
    Messages:
    5,830
    Likes Received:
    10
    That's ok for active recovery however as measurable grip training exercise it has much to be desired.

    How do you know you have strong grip?
     
  10. dberlind

    dberlind White Belt

    Joined:
    Jul 24, 2010
    Messages:
    3
    Likes Received:
    0
    Grab two dumb bells low to medium weight
    Grab two sheets of paper towl.
    Now pick up the dumb bells by there one of their sides (where all the weight is)
    Use the paper towl to put in between your hands and the dumb bell because most likely your hands will be sweaty.
    Do in sets of 5 min.

    Trust me this works..NFL linemen use this technique the strengthen their grip on the line
     
  11. PowerHungry

    PowerHungry Oh yeah!

    Joined:
    Mar 25, 2009
    Messages:
    5,133
    Likes Received:
    3
    Location:
    North Carolina
    I read this on another forum. Can't verify it works or anything because I haven't tried it and I have shitty grip anyway so I wouldn't know what works. But anyway, for what it's worth, you use rock salt and rice in a big bowl and squeeze it hard into the palms and fingers. It's supposed to toughen up the hands.
     
  12. seau45

    seau45 Brown Belt

    Joined:
    Oct 1, 2006
    Messages:
    2,837
    Likes Received:
    400
    Location:
    Colorado
    captains of crush!!
     
  13. animalistik

    animalistik Green Belt

    Joined:
    Sep 7, 2009
    Messages:
    1,016
    Likes Received:
    2
    Location:
    New Jersey
  14. IronWolverine**

    IronWolverine** White Belt

    Joined:
    Jul 22, 2010
    Messages:
    13
    Likes Received:
    0
    Location:
    Columbus.Ohio
    Towel pull ups
    fingertip push up
    isometric holds
    pinch grip plate curl or wrist curl with a plate.
    open hand grabing a jar with sand in it.

    This my favorite this strengthen the tendons and ligaments of the finger



    YouTube - stiff finger time hold:
     
    Last edited: Jul 25, 2010
  15. Morganation

    Morganation Brown Belt

    Joined:
    Feb 2, 2010
    Messages:
    3,084
    Likes Received:
    1
    Location:
    Canada
  16. -Rottweiler-

    -Rottweiler- No belt, all action.

    Joined:
    Jul 24, 2006
    Messages:
    1,734
    Likes Received:
    0
    Plate pinches. And don't use straps when lifting.
     
  17. ssdd

    ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    2
    Location:
    New Jersey
    thumbless grip on pull ups, bors, and deads
     
  18. Pragmatic

    Pragmatic Blue Belt

    Joined:
    Dec 13, 2009
    Messages:
    500
    Likes Received:
    0
    Location:
    TEXAS
    any forearm exercise will do the trick, mixing it up is very important though. What gave the fastest boost to my grip strength was using a wrist roller I believe its called, a bar with a length of chain and a plate weight hanging from the chain, roll up the chain around the bar.
     
  19. ExtremeStandard

    ExtremeStandard Yellow Belt

    Joined:
    Jun 19, 2010
    Messages:
    192
    Likes Received:
    0
    Location:
    Alberta
    I found that doing levering with objects like a sledgehammer or the bar with a weight on the end worked good for my grip strength. I'm also gonna start doing farmers walks for holding time that's another effective exercise I've heard of for grip development.
     
  20. JT RIPPER

    JT RIPPER Black Belt

    Joined:
    Feb 17, 2006
    Messages:
    7,115
    Likes Received:
    3,633
    Location:
    on your airwaves
    hope these all help:

    1. get a bucket and draw a line at the half or above area, fill it with water, get a towel, soak the towel in the water and then squeeze and ring out the water and try to get the water level as close as possible to your original water line

    2. get a big beach size towel, hold it in front of you with both hands and attempt to roll it up, it starts out easy but as you progress, the fingers have to open and stretch more and work a lot harder to hold the roll as it gets thicker, do this twice with a big towel and you'll really feel it

    3. simply, most single arm kettlebell work (swings and snatches)

    4. standard grip deadlift or even just hold it at the top (not over/under grip)

    let me know what you think

    edit:
    5. holding barbell plates with a "pinch grip"
     
    Last edited: Jul 26, 2010

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.