Increase the strength of your grip! We offer you 5 interesting tips on how to achieve this

Deadlifts, trapeze push-ups, dumbbell pull-ups in front of the... All of these are exercises where you'll appreciate a strong grip. Today we offer you 5 tips on how to achieve such a grip!

Not many people focus on grip training, even though a strong grip is an indicator of overall strength. Whenever we can add something that trains the grip to a basic exercise, we increase the number of motor units involved.

In addition, your whole arm might get bigger when you practice your grip. The increased demands on the forearms will also engage the biceps more. Of course, you don't have to devote your entire workout to grip. Just add a little imagination to the exercises you already practice.

But first, let's set some strength baseline so you can evaluate your grip.

Decent grip strength

A relatively good test is to grab two discs at the same time. For the gents it will be a ten, for the ladies two fives and 1.25kg in between. It is common to last 5 seconds. It's a tough test, but if you regularly practice deadlifts, you should be able to do it.

Shanks with grips

First, you need to be decent at the regular push-ups (10+ strict reps). Then you can think about adding grips, which will increase the diameter of the barbell, and make the whole exercise a whole new challenge.

Do a total of 25-30 reps.

Single arm dumbbell pull-ups with grip

Be prepared to put on less weight than usual. You're probably thinking that loading less will have a negative effect on your strength and training efficiency.

It's true. But it is also quite possible that the effect of training will increase on the contrary. Most people put too much weight on their pull-ups. I always feel the lats more with this exercise than the regular version. Plus, it's very hard on the forearms.

Practice 4-5 sets and 8-10 reps with each arm.

Farm walk with discs

We are familiar with the one-arm or kettlebell variation. This is even harder to grip. It engages the fingers more, which are also essential for the grip.

Practice 3-4 sets and walk 15-30 meters each time.

Knocking forearms behind the back

A little direct work for the forearms will do a great service. Especially if you are already practicing the first three exercises. This won't cost you more than a few minutes, so feel free to add the exercise to the ends of multiple workouts in one week.

Practice 3 sets until you fail due to burning.

Biceps overhead lifts with a strong axis or using grips

If you don't have a full axle, the handles from the first exercise will also work. These are my favorite exercise for killing two birds with one stone. It's also great for pumping up your forearms and biceps.

To make it harder on yourself in terms of grip, set a tempo in both phases of the movement.

Practice 3-4 sets of 8-10 reps at a tempo of 3030. Lower for 3 seconds, hold 0 at the bottom, lift for 3 seconds, and 0 again at the top.

As far as grips are concerned, you can use them for almost all exercises with dumbbells or on traps and pulleys, but before you start adding them to every exercise, remember that your goal is not always just to work on your grip strength!

Source: www.t-nation.com - Tip: 5 Fast Ways to Improve Grip Strength
Author: Jason Brown