|
Get a GRIP!
Ever shake hands with someone and felt like you were shaking the hand of your 80 year old grandmother? Not very impressive is it? A strong handskake has always been a sign of confidence, ruggedness, and masculenity.
A firm grip also has its benefits in a magnitude of sports. Take wrestling for instance. A wrestler's grip could determine the outcome of a match! Let me explain. Say a match is tied with 5 seconds left. The wrestler in control could do one of two things: 1)desparately attempt a move and go for points to win the match, or 2)hang on for dear life and let the match go into overtime. Let's say he chooses the second option. He hangs on with all his might and suddenly....his opponent escapes, gets one point, and wins the match! A good grip may have increased his chances of winning had the match gone into overtime.
Grip is also important in football (especially the lineman), gymnastics, weightlifting, powerlifting, martial arts, and rugby.
A strong grip gives one more control over the implement they are holding; thus, grip strength is also important in raquet sports, lacrosse, hockey, baseball, and golf.
Innovation in the fitness equipment and physical therapy industries have brought us an elaborate array of grip training devices. We now have balls, webs, machines, clays, gels, and sands available to help us work our grip strength. These devices range anywhere in price from thousands of dollars (if you are interested in a commercial, name brand grip building machine) to around fifty cents (for a simple tennis ball).
If you have read any of my other strength training articles you know that I tend to stick to the 'ol KISS (keep it simple stupid) method of training, and yes, this applies to grip training as well! Below, I have outlined a simple yet grueling method of building your grip without the use of expensive gizmos. Try this routine 2-3 days per week:
After doing these exercises, you'll likely come up with several variations of them. For instance, instead of holding the dumbbells by the handles, try holding the rounded ends. Hold the DB so that it is perpendicular to the ground and squeeze! You can also try holding a loaded barbell. When you get really good try holding all loaded barbell with just one hand. Stand with your side to the barbell, put your hand right in the middle of the barbell and hold it as long as you can. Not only does this work your grip, but it also works your obliques. This is one of Ed Coan's (pound for pound the greatest deadlifter of all times) favorite grip exercises.
I like to perform my grip exercises on my days off from lifting (but never before a back workout). The workout ususally lasts between 20-30 minutes.
Grip training is grueling and therefore often neglected. Keep a training log monitoring your progress. List your reps and times. This will really improve your motivation. Expect to see major results in 4-6 weeks.
GRIP HANGS 3 SETS X AS LONG AS POSSIBLE
DB HOLDS 3 SETS X AS LONG AS POSSIBLE
GRIPPERS 3 SETS X AS MANY AS POSSIBLE
The GRIP HANG is an exercise that every one of us has done whether you realize it or not. Think back to the days of your childhood...playing on the playground...remember those monkey bars? Remember how bad your hands used to ache after going back and forth on those vertical bars time after time? Remember the blisters? Well, not only were you having alot of fun, but you were also training your grip (not to mention toughening up your hands for your future as a weight lifter!). Performing the grip hang is simple. All you do is find a verticle bar that is high enough in the air, jump up, and hang as long as you can. Try to break your hang record every time you perform it (make sure you keep accurate records).
The DB HOLD is very similar to the grip hang in that it is a static movement. Pick up 2 of the heaviest dumbells your gym has (or at least as big as you can handle), grip them tight and let them hang at your sides for as long as you can. Again, constantly try for more time and if possible , use heavier dumbbels.
Of the 3 exercise I have layed out, the GRIPPERS are probably the most common grip exercise around. You've all seen these things...the ones with the springs. Make sure you get ones that are tight enough for you to close but not lose enough that you can close them with your forfinger and thumb. Do three sets to failure.
Another static exercise that will turn your grip into a "vice" are plate pinchers. I've actually seen guys in the gym compete amongst each other in this exercise. Take a plate (preferably one without a lip), grasp it with a flat hand and hold it like that at your side for as long as possible. When you get real good, try holding 2 plates back to back like this. I've seen a guy hold two 35 lb. plates like this for a minute! Now that's a true "vice grip"!
Ball sqeezes and any other sqeeze devices are good as well.
Trying to gain weight? Click here for some tips.
muscle building l nutrition l News & Views