Are you struggling during rows and deadlifts? Do you find that your overall strength in your hands is poor? If you don’t do a sport or an activity that works on your grip strength you might find this is letting you down. Here’s why and how to improve.

 

The Why…

You’re only as strong as your weakest link

The body does not work in isolation and in an ideal situation all the muscles you’re working are strong enough to lift a weight that challenges you and makes you stronger. As an example let’s look at the deadlift.

 

The target muscle is the Erector Spinae (a.k.a your back)

But you also have other muscles that assist, these include the glutes, hamstrings (top) and calves (smaller muscle).

Muscles that stabilise you during the move: hamstrings (bottom) and calves (bigger muscle).

And muscles that maintain the tension in the opposite side of the body to help you complete the move, in this case your core.

 

But what are we forgetting?

Your forearms and grip strength.

If your muscles can handle 80kg and your grip can only support 30kg you’re losing out on some serious gainz bro.

 

Three ways to improve…

 

1. It’s time to grab the grippers.

The easiest and most convenient way to improve your grip strength is by using grippers. Like these ones. This doesn’t involve you needing to go to the gym, you can improve your grip strength while binge watching netflix for example.

 

 

2. Hang in there, baby.

 

Simply hanging from a bar and supporting your weight will improve your grip strength. Typically you will need to go to the gym for this but should you find yourself in a play park or if you want to buy a pull up bar this is an inexpensive way to practice that grip.

Be mindful not to just hang all your bodyweight from your shoulders however, pull your shoulders down away from your ears, squeeze your arms in and keep some tension in there. We’re working your grip strength, not testing the limits of your rotator cuffs.

 

3. Go for a (farmers) walk.

Farmers walks are simple exercises that work the whole body but are especially brilliant for grip strength. This is the way to get a workout in for multiple muscles and also improve the grip.

Another simple exercise, but not easy. Walk from one end of the room to the other (depending on the length of the room) holding dumbbells or kettlebells by your sides. Don’t let the weights pull you down from the shoulders, keep them engaged by tensing the muscle and squeezing your arms into your sides.

Don’t swing the weights or rush the walk. Take it easy while focusing on good upper body posture and most importantly, good strong grip.

If your fingers start doing all the work i.e the weight is weighing down on your fingers it’s time to take a break.

 

 

In summary

As you start to increase your weights and work on going heavier in the gym, the grip strength (or lack of) can really slow progress and you have to play catch up to improve.

If you’re starting out on a new programme and you want to strengthen your grip along with the rest of your body, try some of all of these tips and you won’t run into these issues.

 

Stay strong, people!

 

 

Ainzlie

 

p.s – some links in this post are affiliate links.