When your grips are weak, it can feel impossible to do what you want to do whether it’s deadlifts or kettlebell swings. Strong grips are needed to excel in various activities and sports. This includes everything from rebounding in basketball to wrestling to swinging a baseball bat.
The need for strong grips isn’t limited to weightlifting.
Strong grips are key to successfully moving weight and it’s also important for safety. The last thing you want to do is drop weights on your feet because you couldn’t hold on. Well-conditioned grips also mean that you reduce your chances of hand, forearm, and wrist injuries.
Below are a handful of options that you’ll find helpful. These options include workouts, a different grip technique, and handcare:
Farmer Carry
A time-tested exercise, farmer carry can be done at home or at the gym. To do this exercise, carry a weighted object in each hand. You can use dumbbells or kettlebells. You could also use weight plates if that’s what is available.
Farmer carries are a great way to increase grip strength and mental stamina.
Grab a dumbbell (or whatever you have access to) in each hand and walk with them. The weight can either be 20 lbs or 50 lbs. Really, the weight you use is whatever is available and you’re able to carry. One farmer carry workout you can do is walk 50 meters at a good pace then take a 30-second break. Do this five times. Try to take as little breaks as possible when walking the 50 meters. The stress it puts your body under will strengthen your grips and other muscles involved. It’ll also strengthen your mental endurance.
Hook Grip
To get a better grip of a barbell you want to get off the ground, it may be as simple as using a different type of grip. The hook grip is an option that’s worth exploring and testing out. Using the hook grip allows you to have the type of control you need to do something explosive like a snatch and clean. This technique requires your grip to be pronated which means your palms face you. The thumb is trapped between the bar and the index finger and middle finger.
Credit: CrossFit Bloomfield
Rope Climbs
Are you feeling more ambitious? Another way to strengthen your grips is legless rope climbs. If you’re not already climbing ropes as part of your workouts, adding legless rope climbs are a sure way to work out your hands and forearms. You will also strengthen your shoulders, back, and abdominals. Start off by adding a legless rope climb once a week then increase the frequency after 3-4 weeks. Focus on technique rather than speed as you do this exercise.
Care for Calluses
There are times where you aren’t able to lift the amount of weight since your hands are torn and bleeding. This is why is vital that you care for your calluses properly. You may have the strongest hands and forearms in your gym but it’s difficult to perform if your palms are shredded.
To properly maintain your calluses, use the SandBar. The SandBar allows you to easily sand down and maintain your calluses after every workout. Regularly maintained calluses prevent your calluses from catching and tearing.
For questions specific to SandBar Hand Care or questions about your order, email us at info@sandbarhandcare.com.
