Do you want to improve your Grip strength?

Thankfully, grip strength is something you can work on almost instantly and will see improvements quickly.

You can develop great forearms and a monster grip in no time by focusing on compound movements requiring maximal grip recruitment such as deadlifts and a variety of dumbbell exercises.

Below, we have broken down the best exercises to improve your grip strength, from moves you can do in the gym to basic movements you can do using just your bodyweight. We’ve also included a couple of top tips and easy wins to help speed up the process.

1. Deadlift

The simplest way to stress your forearms and improve your grip strength is lifting heavy. And there’s nothing better, or more effective, than deadlifts. Quite simply, lift heavy things off the floor – safely, may we add – and put them back down again. Deadlifts work so well because of the variety of hand grips you can use.

Top tip: Mix it up to keep your body guessing. On some days, go heavy on low reps. On others, lighten the load and go for longer. This will help improve both your explosive power and strength, but also your cardio and muscular endurance.

2. Farmer’s Walks

The great thing about this exercise is that you can use any piece of equipment or object. The aim is to walk for as long as you can while carrying the weight. When you start to tire, put the weight down, shake it off, and start again. It doesn’t get any simpler than that.

3. EZ reverse curl

Hold a bar in both hand and simply curl up and down. As time progresses, increase the difficulty by letting the weight roll to the end of your fingers, moving away from your palm at the bottom of the curl.

Best Bodyweight Exercises to Improve Grip Strength

1. Pull-Ups

Pulling your body up to a parallel bar requires serious strength and solid grip. Next time you’ve completed a set of pull-ups, take a look at your forearms – they’ll be pumped.

Top Tip: Once you’ve mastered this bodyweight staple, make it harder and significantly more grip effective by using either pull-up grips or simply throw a couple of towels over the bar.

2. Dead Hang

Dead hangs are a great way to build grip strength. As the name suggests, all you have to do is hang from an overhead bar with your arms outstretched and your body in the hollow position. New to the hand? Begin by gripping the bar 20 to 30 seconds at a time.

3. Press-Ups (fingers only)

Granted, this one is a bit advanced, but once mastered is a sure-fire way to improve strength in your fingers, wrists and forearms. Get into a press-up position with your hands placed shoulder-width apart. Raise onto your fingertips. Lower your body until your chest is an inch from the ground then explosively drive back up.

4. Reverse Press-Up

By reversing your grip, which may feel a little odd at first, places more emphasis on your wrists and forearms. Don’t worry, though. Your chest will still get a hammering. It’s a win-win.

Thank you for taking time to check out my blog.

By IYEAL T.I

NASM CPT

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REFERENCES:

• https://www.menshealth.com/uk/fitness/a34411145/grip-strength/