GET A GRIP…..
A simple guide to grip strength
Generally speaking, when training, to move a load we are required to use a grip. Therefore, a good strong grip is essential for effective training. Training grip is probably one of the most under-estimated and neglected parts of strength training. Just look around the gym, how many people do you see using those hideous lifting straps to assist them in lifting more? Maybe they are but one thing is for sure, their grip is weak. I bet the muscular strong guy at work feels a fool when he can’t carry the heavy piece of kit very far because he has a weak grip and he’s left his straps at home!
There are other benefits to training your grip other than just being able to lift heavier on a dead lift or grip the bar for longer while hitting chin ups, the main one being injury prevention. By binning the lifting straps you are developing and strengthening connective tissue.
There are different types of grip but we are going to look at the grips widely used in strength training.
The Crush Grip is the grip between your fingers and your palm, the way the majority do pull ups, more on this later.
The Support Grip is the grip that gives the ability to maintain a hold on something for a while, think along the lines of the farmers walk used in Strongman competition.
The False Grip is a pushing and pulling grip but can be used as a pulling grip only. A very effective grip, but a little more difficult to master.
Let’s look at training grip strength
The Hanging Method – Crush Grip
Does what it says on the tin. You can use anything here, pull up bar, gym rings or whatever else you normally use for pull ups. As long as you can establish a dead hang position your good to go. Get on the bar and hang on as long as possible. Let’s face it; this is the part where the majority fail on pull ups. Mix up the grips you use as well.
One point to bear in mind is that the thicker the bar the more difficult it will be!
Support Grip
I mentioned this earlier – Strongman Comps. This is another easy method for developing grip strength. Pick up a heavy object, preferably with a handle, and carry it as far as possible. Kettle bells are a good one for this. If you don’t have kettlebells you can use dumbbells, jerry cans, – use your imagination – anything you can grip, hang from your hands and carry! Or just hang there!
False Grip is a different beast altogether. As I mentioned earlier it’s is a pulling and pushing grip. With the false grip you should aim to get your writs high with the bar/rings running diagonally across the natural crease in the palm of your hand. Without the height it will be virtually impossible to rotate your hands and continue into a dip position. The will be fairly uncomfortable when setting out to master the false grip, stick with it.
B.A.S.E Training 