From my point of view there are basically two different ways to attack fitness: Aesthetics vs Performance. Bodybuilders and their style of workouts have dominated the marketplace for the past 30 years. Unfortunately, most bodybuilders are just worried about size and symmetry, not strength and performance. An athlete is only as strong as their weakest link and most bodybuilding programs fall short in terms of developing a strong, powerful grip.
I believe an athlete will perform best when their entire body has been challenged. In terms of grip strength, every athlete will benefit from an increase in hand and forearm strength and power. Grapplers’ success rides on a powerful grip that can last for the duration of a 10 minute round. Baseball players can swing the bat harder and faster. Hockey players can improve stick handling and power of passes and shots. We could go on and on… bottom line, just about every athlete uses their hands. Better grip equals improved performance.
Where most people fall short is by using bodybuilding techniques in their strength and conditioning program, like using straps when pulling or dead lifting. This simple technique takes your grip out of the equation and allows most lifters to pull more weight. Why? Because their grip sucks! Now, if your goal is just to be a hero at your local gym and stroke your ego, then, by all means, strap it up and get busy. But, if your goal is to become a better more powerful athlete, then ditch the straps and start working on your grip.
Here are a few Grip Tips we use at Innovative Results:
1. Use a Fat Grip handles whenever you pull. Rows, Dead lifts, Pull ups, etc. Fat Grips are a simple tool that makes the grip thicker. This simply makes it harder to grip the handle. Use these for a couple weeks and then a regular handle feels like nothing!
2. Lift heavy stuff. Lots of guys have strong legs or big backs but can’t dead lift 300lbs because they can’t hold onto the bar. I like using heavy dead lifts and farmer carries to force your hands and forearms to develop real strength.
3. Lift awkward stuff. Sandbags, Sand bells, tires, stones and other unconventional lifts are always challenging to your grip strength. You may have to get out of your regular gym for this stuff, but it is well worth the effort.
4. Replace your regular handles with something new. Gi sleeves, towels, ropes, climber holds, rolling thunder handles, baseball grips, fat handles and other grips variations can completely change an exercise. Simply changing a grip will change how your body has to adapt and grow.
5. Work your fingers. Try lifting things by simply hooking your fingers around the bar, bell, etc. You can use all of your fingers or use only certain fingers (just pinky to middle fingers). Most people have strong thumbs and pointer fingers, but their other fingers are not as strong. One of my recent favorites is a trick we learned from John “Wild” Buckley. Try dead lifting only using one finger from each hand. Obviously, you will not be using much weight, but this is incredibly effective at developing strength in your fingers. I also like using various rock climbing holds for pull ups.
1. Pull up bar hang – simply hang from a pull up bar, palms forward, feet off the floor. How long can you hang?
2. Farmer Carry – Pick up 2 heavy dumbells and walk for distance. Post the weight you used and distance.
3. Towel Pull up – Throw a towel over your pull up bar and do as many pull ups as you can. You must go all the way down and all the way up for each rep. Simply grab the towel and go…no wrapping your hands in the towel. Post your results.
4. Pinch Grip – Pinch two weight plates together, smooth side out. You can use two 10lb plates, 2 25lb plates or larger. Your goal is to pinch grip the two plates for time. Post your results.
5. Claw Grip – Turn a dumbell on end and claw grip the end, hold for time. Try to keep your fingers and thumb on the smooth sides of the end and hold for time. Post your results.
These are just a handful of fun contests and challenges. If you have other ideas, feel free to share them and we will all join in and give em a shot.
I truly hope you found this information useful. If you have any questions, be sure and let us know.
Eddie Thomson says
Yes! My photo is featured in the current IR blog! I'm famous! 🙂
Joshua Spencer says
Goodbye grip straps for deadlifts! Going to get more intelligent for sure!
Ann Luu says
I think the fatgrips needs to come out with medium gribs (chubby grips) for those of us with freakishly small hands.
Devin San Jose says
strengthening the hands looks so hard but truly beneficial. 🙂
Catherine says
From previous experience and education, would forearm strength and grip strength be associated or have any correlation with shoulder stability strength?
Aubrie Pohl says
I strongly relate to this article! I have been an athlete my whole life but consistently weight training for about 3 years now, and it wasn’t until I started working out at Innovative Results that I realized my grip strength sucks! Our hands are the FOUNDATION of many moves and postures, it is crucial that the small muscles in our fingers, hands, and forearms be strong. Since IR I have noticed awesome improvement and now have learned from experience how important grip strength is.