Grip training is not something that many people focus on, but a strong grip indicates systemic strength. And every time we can add a "handle component" to an otherwise basic exercise, we effectively increase the number of motor units activated with that exercise.
Bonus: If you add a small dose of grip, you may see more arm size training. Increased demand on the forearms will result in greater bicep recruitment. And you don't have to spend complete training on grip training. You can add a stronger grip focus to some of the common exercises you are probably already doing.
However, let's first set some strength standards so you can judge how your grip is straight.
This is a relatively accurate test of grip strength and consists of clamping iron plates together. For men: two 25s. Ladies: two 1
The standard applies to a 5-second count. It's a tough test, but reasonable for someone who does deadlifts regularly.
1 – The Fat Grip Pull-Up
First, you must already be familiar with regular pull-ups (more than 10 strict repetitions).
For many, simply adding Fat Gripz becomes a whole new challenge.
Collect a total of 25 to 30 reps.
2 – One-armed rows with thick handles
Be prepared to use less load than usual. You may be thinking, "If I use less load, does the exercise match my strength level and produce a training effect?"
Yes, and you probably get more training effect because most people go too heavy with their ranks. I feel my lats more and more when I drop the load. It will also challenge your forearms!
Do 4-5 sets with 8-10 repetitions on each side.
3 – Farmer & # 39; s Carry with Pinch Grip
We already know the traditional farmer carry with heavy dumbbells or kettlebells is the ultimate grip smoker, but it's never bad to take it from time to time to change.
This version will make your digits more sophisticated. Getting your fingers more involved is another way to make progress.
Perform 3-4 sets of 50 to 100 feet in length.
4 – Wrist curls behind the back
A little direct forearm work will do a lot – especially if you already do the first three exercises. And you certainly don't need to spend more than a few minutes here so this work can easily be added a few times a week to the end of your routine.
Do 3 sentences until you have a burning mistake.  5 – Fat Bar Reverse Curls with Tempo
If you don't have access to a Fat Bar, a set of Fat Gripz works well here. This is one of my favorite exercises for killing two birds with one stone, where you experience a sick pump in your forearms and biceps.
We'll go the extra distance and add a tempo recipe for more grip requirements on both the concentric and eccentric phases.
Do 3-4 sets of 8-10 reps. Use a pace of 3030: lower 3 seconds, spend 0 seconds below, raise 3 seconds, spend 0 seconds above.
Before adding Fat Gripz to everything, keep in mind that there are still times when increasing grip demand may not be the goal, so don't add them to every single barbell or barbell exercise.
5 easy ways to get stronger
Test your grip strength