Everyday I get a new message on a social media platform asking me a basic question. “How do I build stronger hands?”
Grip training has a mystique about it for some reason. Maybe it is associated to the fact that most of the “old timers” lied about poundage’s and feats. Maybe it is connected to the the current fitness industries disinterest in hand strength. Disinterest is an under statement when we compare grip to a 6 pack or big biceps.
Maybe it is because most people do not realise how useful strong hands are!
In my opinion, having strong pain-free hands are one of the most valuable assets you can build in your fitness pursuit. You may never in your life need to squat, press, or run but strong hands are useful everyday. Never let a pickle jar humble you again!
I want you to start reading here, this piece is called “Hand Strength Made Easy.” I wrote it to address a question “what are three drills I can do today to get stronger hands?”
The next article to check out is on plate curls. You will note I often write on plate curls whenever I talk about grip training. That is called a hint. This is a piece called “The King of Curls: The Plate Curl” an additional piece on plate curls and leveraged curls is found here- Leveraged Curls for Stronger Arms
Pinch training is a critical area of grip. The thumb is the most over looked part of the body when it comes to strength training. While most of you readers out there do some form of pinch training, the average gym rat has never even considered to exercise this thumb. This is a mistake! A strong thumb will pay off high reward, especially in practical “real world” situations. Start here with The Joys of Pinch Lifting, in which I will overview several proven methods of pinch training. Afterwards jump here to learn about the two hands pinch lift or the “pinch deadlift”
The closing action of the hand is referred to as “Crush Grip” and is typically trained with heavy duty spring grippers. In this article I will teach you several methods to close the IronMind Captain of Crush gripper #3 faster.
A huge component of my training are kettlebells. One of the benefits of kettlebell training is a stronger grip. In this article I both confirm and challenge some of the hype concerning grip training and kettlebells.
Pick up some new gear from Strongergrip to get started. I recommend a pinch lever block and a mace.
This gives you an excellent starting point. If you put this information to the test and apply yourself, you can be the owner of stronger hands. Look for my new grip training DVD this fall in which I will detail an extensive program to take your hands to industrial strength.
ATG
{ 12 comments }
Strong hands and wrists pay will always be useful, the ability to deadlift or squat 500lbs will rarely be useful in the real world!
I think a lot of people would benefit a lot just by swapping their barbell with a thick bar, then you are training your hands when you deadlift, or bench or do inverted rows etc
I definitely add my vote to plate curls, they are freekin awesome, I cannot wait to make the 15kg plate my bitch!
You convinced me order myself a Vulcan gripper and sell all my CoC’s and RB’s, Adam.
So you’re publishing a new DVD? Will Invictus Endurance 2010 workshop be released someday, too?
Adam, you said recently that I’m chasing my tail. Whatever do you mean? If you have a better solution (I’m sure you have, in fact), I’m all ears; we could set up a coaching call if needed.
you are chasing an idea that your hips do not fire correctly, and your glutes don’t work. Just as Frankie has told, David has told you, now I am telling- you are on the wrong trail and you need to assess your starting point. Garbage in, Garbage out.
I haven’t found a single deadlift/squat variation that doesn’t bring me pain. I’d be happy to arrange a call with you, because I’m at a loss.
thomas, try making the movement smaller. My friend had the same thing going one. May his movement real small, it tested great. Work where you are at , maybe that movement is too big for you at this point. My buddy was testing at the top of his knee, by the end of the session he was testing on the top of his foot. This works for tons of movement that you think are testing poorly.Smaller, slower , foot and hand position check them all.
Frank, I see your point, but even the best testing DL stances hurt my back and hamstrings.
No, you don’t see his point and you are not listening. Testing stances is not enough. Have you tested behind-the-back deadlift? Have you tested one-arm-one-leg contra-lateral deadlift? Have you tested rack pulls a 16kg kettlebell? Have you tested partial range of motion squats? Have you tested partial suitcase deadlifts? Have you tested lowering the weight only?
Ask YOURSELF better questions.
Hmm…I should keep testing different variations. There must be something that feels perfect. Let’s drop the subject for now, I’ll promise to try even more things.
Thanks, guys!
If you say it tests well, yet you have pain later, are you paying attention to the elements of effort?
I’d second David, when it tests well, but I don’t stop BEFORE speed loss, I get left side shoulder aches. If I do, whoop not bad at all.
You’re right guys, I shall pay attention to elements of effort a lot more. So, no, I’m not paying enough attention to them.
Just stop at tension and you will be fine