Build a super grip!

The strong grip is suitable for most dumbbell exercises, not just heavy deadlifts. If you have no problem keeping the dumbbell axis in your hand, you can concentrate fully on the muscle being exercised, load it with a higher intensity, or try to overcome the maximum weight lifted.

Here's a simple workout to build a strong grip. The exercises are rotated in each training unit and take no more than 5-10 minutes. Some exercises, such as the Farmers Walk, can be used as a warm-up exercise, while others, such as the towel push-ups, can be incorporated as a variety to the workout instead of a traditional exercise. Make your workout interesting and build your super grip!

Day one

• Single arm dumbbell axis roll - 3x10 for each arm

(Take a one-handed dumbbell, loosen your grip and let the axis roll into your fingers. Then roll it into the palm of your hand by squeezing your fingers.)

• Shrugs on towel - 3 x maximum

(throw two towels over the trapeze and hold on to them to pull yourself up)

Day two

• Disc lifts in fingers 4 x max

(The discus must be smooth, the other way is to bring two discus together so the smooth side is out and lift the discus in the fingers of both hands)

Day three

• Farmers walk with one-handed rolls

Take two heavy unicylinders and march with them for distance or time. Repeat 4 times

Day Four

• Reel handstand 3 x 10

(Grasp the discus in your hand and raise to eye level, perform a wrist extension at the top and bring the discus back, this is one repetition)

Day five

• Lifts on the thick axis 5 x 5

(Wrap a bandage around the axis and perform a deadlift with the axis modified in this way)