I need a good grip strength routine.

[Aeternitatis]

I don't know much about training for grip strength and could use some advice. At my disposal is a 150 lb gripper, a 200 lb gripper, one of those wrist curl devices where you attach a plate at the end of a rope, plus the full array of basic weight equipment.

I can close the 150 gripper for 15 reps. Sometimes I can get the 200 for 3 clean reps.

If any here has experience in this field, what is the fastest way to increase grip strength? I wanna start moving up so eventually I can crush my dad's hand (he works construction and you know those guys have crazy grips).

[AdreNaLine-]

I do some grip training for martial arts grappling, trapping, and what-not

Towel-chins (chinups holding onto a STRONG towel slung perpendicularly over a bar)
I use a gripper as well, not sure of the strength, use both sides and partials
Grip gel for static crushing
Static barbel holds
Towel-grip Plate walking (I also do sprints)

Some do newspaper balls as well.

[AdreNaLine-]

anyone else's input?

as of late my grip is still my lagging body part.. even with straps I cannot shrug nor deadlift to my satisfaction

[steelwolf]

Gripping is one of the things im kinda known for on the other boards I'm a member of so hopefully I can help you out a bit.

Your looking manly to be able to crush a hand so thats the kind of strength we would need to focus on. Im not one who recomends training just for one sort of grip strength but since its your goal Ill do my best to aim for that goal.

Crushing strength which most people call the ability to crush can be broken down into 3 parts the consentric the escentric and isometric all areas need to be strong to create a powerfuly strong grip. You will also need to have a powerful wrist be able to make the connection.

So how about you start with 3 days a week on 3 nonconsecutive days. You may need to train less often. If your hands are still sore do not train the grip. The hands are something very unique.

Day 1: Do a 5x5 set with the grippers. 3 warm ups to work sets. Since you can crush your grippers easily start making the positive negative and holding it closed slower since you only have a limited number of grippers.
Next get a bucket usually around 5 gallons works. Fill it with sand. Now stick your hands in and open and close for 20 seconds on 10 seconds off for 5 minutes. Gradually once every 2 weeks or so up it by a few more seconds on keeping the same rest. The total time will go up. On week 2 do 10 sets of 1 rep closing the grippers as fast as you can. For the sand think of an eagle going to get a fish out of the water and just drive your hand down and catch the sand in a hard grip do about 30 reps of that.

Day 2: Make a fist as tight as you can hold it for 10 seconds do 5 sets. Make half a fist do the same thing. Make an open hand do the same thing. Next get a dumbell or barbell which ever your choice and get an over over grip. Do 5 sets where you hold the bar in the top of a deadlift (NO THUMBS AGAINST THEIGHS) for as long as you can when you reach a minute add 5lbs. Table top curls- set your shoulder and forarm so they make a 90 degree angle with a dumbell on a table and curl you have table top curl do that for 5x5. For week 2 fists leave the same barbell/db go for 5 minutes for 2 sets. table top curl 2x20

Day 3: get a pair of pliers and a dumbell. tie something a strip of leather around the dumbell grasp it with the pliers and do 5x5 hammer curls. then a finger tip pushup set to failure. Week 2 2x20 for the hammer curls and finger tip top of the pushups for isometrics.

if you want me to write you one that composes all the of aspects of grip let me know.

[bigboy67]

nice dude! been hoping somebody could be the resident "grip expert". i just recently got into serious grip training. how about some homemade exercises for pinch grip? i am already working a C of C trainer and #1 to get my crush grip going.

[steelwolf]

nice dude! been hoping somebody could be the resident "grip expert". i just recently got into serious grip training. how about some homemade exercises for pinch grip? i am already working a C of C trainer and #1 to get my crush grip going.
get a washer that you can run a rope through and attach plates pinch it one week for 5 seconds and the other for 30. Each finger individually. Remeber the fingers need to be uped weight only once every 2 weeks or so. you can also do it isometricly. Holding it with a light weight as tight as you can for short period of time.

small blocks of wood can be also be used the same way. or with the whole hand.

one i like get baseball put an eye hook through it and lift with the hand over it and the middle finger touching the eye hook do that for 5 seconds one week and 30 the next or isometricly.

the big thing to remember with group is do not over work the hands by anymeans at all... if there is soreness do not work them... also to remember training grip is alot of fun if your hands move in that way work that position

ill post up some more grip stuff tommorow after one of my classess. I dont have time to use a computer much except while I am at college. At home I got way to much to do lol

[BAMBAM]

Porn works wonders

[NemisisX7]

A thing I do from the 300 workout is siutcase carries. Just grap some DB's and walk from one end of the room to the other. It helps a little bit. The towel chin ups are great too.