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 By: David Robson Typically, bodybuilders, and indeed athletes from other codes, are not asked how much they can grip - the popular line of questioning seems to be around how much one can bench, or how large ones biceps are. However, grip training can positively impact most athletes, in terms of both the quality of their training programs and the type of results they attain. Grip training can heavily influence the amount of weight lifted, for all upper-body movements, and develop the forearms to such a degree that one is prompted to take a double take, upon first seeing the forearm-bulging results of grip training first hand. Certain types of grip training, in and of itself, can provide an ego-boosting experience, as the trainer is able to handle greater gripping poundage's on a weekly basis, provided they consistently train in the correct manner. Training and aesthetics aside, a strong grip will certainly assist if one becomes involved in a fight, where the power of their grip might determine the outcome. Read on to find out exactly how to develop your grip, and why it is important to do so.
When gripping an adversary, one with weak forearms, and gripping strength, might sustain an injury to the wrist area, or worse, end up on the ground with their opponent kicking their face in. Often, the key to winning a fight is to maintain a vice-like hold on your opponent over a prolonged period, and the key to maintaining such a hold is to develop phenomenal gripping strength.
If ones forearms are lagging, specialized grip training could be just the thing they need to break this plateau. Direct forearm work is good, and should be continued, but gripping work stimulates all forearm musculature, as a whole, and provides the additional volume needed to enhance new growth (the forearms, like the calves, need a lot of work to respond).
Day to day activities such as turning doorknobs, opening jars and conducting mechanical repairs, also benefit from a strong grip. The type of wrist action used when doing any of the above is a twisting motion, and there are specific exercises (which will be explained later) that can be done to improve this.
 Wrist Twists  Click To Enlarge.
There are two main types of grip strength: crushing strength and pinching strength.
Click To Enlarge.
Pinching grip is generally harder to train for than the crushing grip, given the awkwardness and difficulty of the specific movements needed to target this area.
In a fighting situation, the holding grip is often used to transition between pinching or crushing, as ones opponent is being controlled.
When gripping an object such as a tennis ball, before releasing, one is using concentric strength. Crushing newspaper, as will be explained in detail soon, is another example of this type of strength. In short, concentric strength is vital as far as initially grasping an object is concerned. What distinguishes concentric strength from any other type, is the fact that the muscles of the forearm and wrist shorten in response to the squeezing action.
Grip training exercises can be grouped into two types: suspension and crushing/squeezing/tearing exercises.
For this exercise, simply hang from a bar with a holding grip for a period of time, which should be increased as grips strengthens. Grips hangs done in this fashion work holding and crushing strength.
  Grip Hangs Click To Enlarge.
A twist on this movement is to use the fingers (hanging from a beam as opposed to a bar) to increase pinching grip.
A good practice to get into, is to incorporate this movement into a biceps routine (between regular dumbbell curls for example) to really target total arm development.
  Towel Grip Dumbbell Curls Click To Enlarge.
Three sets of 12-15 repetitions for this movement. The normal strength-training rules concerning building up slowly before increasing weight apply, as they do with all remaining exercises in this article.
For the towel walk, attach a towel to a dumbbell or any other suitable weight (a brick, or sandbag etc), grasp hold of this weight and walk the designated distance until the grip gives out - the weight therefore needs to be suitably heavy so one does not have to walk a considerable distance. This movement really works all muscles of the forearm.
  Towel Grip & Pinch Grip Farmers Walk Click To Enlarge.
The plate-grip farmers walk adopts the same principal in terms of walking distance, but instead substitutes a plate (5lbs in each hand to begin with), to work isometric pinching strength. Three sets for each type of walking should be sufficient. A 90-second hold should be a realistic target.
To specifically develop various types of holding/crushing grips, use both the bar and a rolled-up towel to add different degrees of stimulus: the towel with make the grip wider and emphasize more of the pinching type strength. Three sets of 90-seconds for this movement.
  Static Barbell Hold, With & Without Towel Click To Enlarge.
Video Of Static Barbell Hold:
MPEG (316 kb) Window Media (247 kb)
Video Of Static Barbell Hold With Towel:
  One-Arm Dumbbell Rows With Towel Click To Enlarge.
This movement can be incorporated into a back workout to help build crushing/holding strength.
These movements help to build vice-like strength in the hands, while establishing significant size in the forearms. The following exercises utilize the thumb, fingers and palm, which make them total grip strengthening movements.
Using a rubber ball (or tennis ball), simply squeeze and hold for up to 90-seconds. Train both hands with three sets each. This movement heavily targets the forearm flexors.
 Rubber Ball Squeeze Click To Enlarge.
 Newspaper Balls Click To Enlarge.
Of course, it pays to begin with a few pages and progress to the entire paper, over a period of weeks.
Newspaper Tearing Click To Enlarge.
Take two pieces of newspaper, lay them on top of each other, the fold them in halves five times. Then begin by tearing these halves into halves, and even quarters. Begin with a few sheets and progress to a entire newspaper.
This movement is one of the most effective for strengthening the fingers, which translates to an improvement in grip strength.
  Fingertip Push-Ups Click To Enlarge.
It does not target holding, crushing or pinching grip directly, but is an excellent movement nonetheless. Three sets of as many repetitions possible should do the trick.
 Wrist Twists Click To Enlarge.
Feet should be shoulder-width apart and forearms are to be placed on thighs. Wrists should be slightly off the edge of your knees. Grasping the dumbbells, slowly rotate the hands back and forth making sure that the forearms are stabilized. Three sets of 12-15 repetitions should do it.
The following program is designed to build total grip strength. Certain exercises are omitted (Towel dumbbell rows and curls can be done during back and biceps training respectively). Training days can be shifted to suit current training program, if necessary. Don't be overwhelmed by the workload. Given the relatively non-taxing nature (in terms of stressing the entire body) of grip work, regular training sessions (back/biceps etc) can be easily worked around. The Friday and Saturday sessions can be done in front of the TV, or in a similar, relaxed, setting.
 Monday (Crushing Strength):
There are many grip training exercises available. The ones featured in this article are what I consider to be the best and most efficacious, in terms of both developing phenomenal strength, and filling out the forearms. Some of the movements featured are pretty obscure, and used primarily as an aid to martial artists. However, they work equally as well for both strength athletes, and the general population. Developing gripping strength will enhance not only the ability to handle heavy objects, but assist with injury prevention due to increased wrist/hand strength, enhance quality of training due to an increased ability to handle weights without the grip giving out, develop massive size in the forearms, and help with day activities such as opening jars. Developing gripping strength can be a lot fun, and is certainly worth committing to. References
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