Do you want to start climbing harder routes and boulder problems? If so, then you need to start working on your grip strength. This can be done in a variety of ways, but today we are going to focus on the top 5 tips for building up your grip strength. These tips are tried and true, and will help you see results in no time! Let’s get started.
What is Grip Strength?
When you think of grip strength, you might think of how much weight you can lift with your hands. However, grip strength is actually a measure of the amount of force your hands can generate. It is an important factor in many everyday activities, such as opening those stubborn jars or picking up 8 bags of shopping in one trip.
Grip strength is also a good indicator of overall muscle strength. Usually, those with an elite level of grip strength will also have higher levels of strength in other compound lifts, such as deadlifts. This is because a strong grip, or conversely a weak grip, can allow you, or stop you from lifting up more weight.
What muscles are involved in Grip Strength?
When you think about grip strength, you might think only of the muscles in your hands and forearms. However, grip strength is a whole-body effort. The muscles in your back, shoulders, and legs all play a role in supporting your arms and hands as they grasp an object. For example, the biceps and triceps in your upper arms work together to bend and straighten your elbows.
This movement is essential for gripping a handle or steering wheel. Meanwhile, the muscles in your back help to stabilize your shoulder blades, providing a solid foundation for your arms to work from. And finally, the muscles in your legs can also contribute to grip strength, especially when you are holding onto something while standing.
So next time you go to shake someone’s hand or pick up a heavy box, remember that it takes more than just arm strength to get the job done.
How I have improved my Grip Strength:
-Tip #01: Use A Hangboard To Train Your Grip Strength
If you’re looking to improve your grip strength, one effective method is to use a hangboard. A hangboard is a simple device that allows you to hang from various positions and work for different muscle groups. To use a hangboard, simply find a position that is comfortable for you and hang for as long as you can. You can also add variety to your workout by changing up the grip position or the number of sets and reps you do.
The hangboard is an effective way to train your grip strength because it works for all the major muscle groups in your hands, arms, and shoulders. And because you can adjust the intensity of your workout, it’s a great tool for both beginners and experienced athletes alike. When using a hangboard, aim to do 3-5 sets of 8-10 seconds. And be sure to listen to your body and rest when needed. With consistent training, you should see significant improvements in your grip strength in no time.
-Tip #02: Incorporate Deadlifts Into Your Workouts
Deadlifts are a great way to improve your grip strength. They work by engaging all of the muscles in your back, which helps to build up the muscles that support your spine. In addition, deadlifts also work your leg muscles, which helps to increase your overall strength. The king of all exercises, deadlifts are often described as the most effective exercise for building muscle. However, they can also be very dangerous if not done correctly.
That’s why it’s important to use proper form and technique when performing deadlifts. Additionally, you should only use heavy weights that you can safely handle. When it comes to grip strength, less is more. Sets of low reps with heavy weights are the best way to build strength. So next time you’re looking for a workout that will help improve your grip strength, be sure to incorporate deadlifts into your routine.
-Tip #03: Do Farmer’s Carries To Build Up Your Forearms
The farmer’s carry is a simple but effective exercise that can be done with dumbbells, kettlebells, or even just a milk jug filled with water. To do the farmer’s carry, simply pick up a weight in each hand and walk forward. The key is to keep your shoulders down and your core engaged, and to focus on using your forearm and hand muscles to carry the weight.
As you walk, your forearms will start to fatigue, which is exactly what you want. Over time, this exercise will help to build up the muscles in your forearms and improve your grip strength. So next time you’re looking for a way to improve your grip, give the farmer’s carry a try.
-Tip #04: Use Thick Grips When Training
One tip I have for improving your grip strength is to use thick grips when training. Although this may sound stupid, using thick grips can really help your forearms grow and build up your grip strength. The reason for this is that thick grips force your muscles to work harder to close around the bar, which leads to greater muscle growth.
In addition, thick grips also help to improve your grip strength by increasing the size of the muscles in your hands and forearms. As a result, if you are looking to improve your grip strength, don’t be afraid to go with a thicker grip.
-Tip #05: Do Interval Training To Improve Your Endurance
Over the last year, I have worked hard to improve my grip strength. I started out by doing some basic exercises like squeezing a tennis ball or using a hand gripper. However, I quickly realized that if I wanted to see real results, I would need to do more than just the occasional exercise. I needed to commit to a regular routine. And so, I began interval training. Interval training is a type of exercise where you alternate between periods of intense activity and periods of rest.
For example, I might do a set of pull-ups, followed by a minute of rest, and then repeat the cycle several times. This type of training has helped me to improve my endurance and my grip strength. And while my results have not been overnight, I am definitely seeing improvement. So if you are looking to improve your grip strength, interval training is worth a try.
There you have it, my top five tips for improving your grip strength. If you are looking to improve your climbing performance, or if you simply want to be able to shake hands with someone without crushing their hand, then these tips should help you out. Just remember that results take time and consistency is key. So put in the work and you will see results. Thanks for reading!
-What are the benefits of interval training?
Interval training is a type of exercise where you alternate between periods of intense activity and periods of rest. This type of training has been shown to improve endurance and grip strength.
-How often should I do interval training?
Interval training should be done at least three times a week for the best results.
-How long should each interval be?
Intervals should last between 30 seconds and one minute.
-What are some other exercises I can do to improve my grip strength?
In addition to interval training, you can also try farmer’s carries, thick grips, or squeezing a tennis ball.