Building Better Grip Strength
When you perform pull ups do you feel like you can't stay on the bar very long? If so, it probably has to do with your hands or grip strength. For many athletes, grip strength is the limiting factor in their performance. Lindsay discussed how to fix the issue.
When you perform pull ups do you feel like you can't stay on the bar very long? If so, it probably has to do with your hands or grip strength. For many athletes, grip strength is the limiting factor in their performance. If you think about all the movements we do, day in and day out, you will notice that grip plays a large role.
What is Grip strength?
The muscular power or force applied to the hand to pull or suspend from an object. What athletes often forget is that before you lift an object, you must grip it first. If you are looking to become stronger in your lifts and gymnastics movements, it all starts with your grip. Did you know that training grip strength trains your entire body too?
Stronger grip will improve your fitness in many ways. Stronger grip creates bigger lifts, better endurance, stamina, and injury resiliency.
Now that you are familiar with grip strength we can work on strengthening it. More dead lifts and pull ups will only get you so far with grip strength. Eventually you will need another stimulus to help you. Here are some exercises you can perform as accessory work before or after classes to strengthen your grip:
1. Plate Pinches- Grab a pair of 15lb or 25lb plates. Hold them with your finger tips and pinch together for as long as possible. Increase the weights and plate size if the holds become too easy. Try and hit at least 30 to 45seconds!
2. Farmers Carry- Load equal weight in each hand with kettle bells/ dumbbells in each hand and walk 50m and progress to 100m, 200m etc as walk becomes easier. Or increase weight and walk the same distance.
3. Bar Hang- Jump up to a bar and hang there until you fall off. Try and shoot for a 1- minute hold!
4. Finger Tip Push Ups-Place your hands on the floor shoulder width apart. Raise your palms off the floor so you are resting on your fingertips. Try to perform 3 sets of 5 repetitions and increase reps as they become easier.
Don't be limited by your grip strength. Attack your weaknesses and conquer your fears.
