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Grip workout

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inveterate

Golden Member
I googled it and am very confused. They all seem like wrist workouts instead of grip workouts. Some guy told me to just take a tennis ball and squeeze it alot. but doesn't the shape prevent working the fingers proportionally?..

Does anyone know a good grip workout.

NO MASTURBA**ON jokes PLZ that is not what it's for.
 
Just get an old gripper. You know the plastic handled spring things... The problem with grip, is there are not very large muscles in your hand... so a lot of grip comes from the forearms.
 
Originally posted by: edro
Just get an old gripper. You know the plastic handled spring things... The problem with grip, is there are not very large muscles in your hand... so a lot of grip comes from the forearms.
Click to expand...

So am i to do wrist curls for the forearm??
 
One thing you can do is pull ups using your fingertips...and change finger groups occasionally (ie, only middle+ring, only pinky+ring, only index+middle)
 
Originally posted by: jagec
One thing you can do is pull ups using your fingertips...and change finger groups occasionally (ie, only middle+ring, only pinky+ring, only index+middle)
Click to expand...



ahh, that sounds like the idea.. i'm pathetic at pull ups though,, 20 per set at most,, idk how much work on my fingers i'll get out of that
 
Originally posted by: inveterate
Originally posted by: edro
Just get an old gripper. You know the plastic handled spring things... The problem with grip, is there are not very large muscles in your hand... so a lot of grip comes from the forearms.
Click to expand...
So am i to do wrist curls for the forearm??
Click to expand...
Here are the forearm workouts I do:

Reverse Preacher Curl
(same as barbell preacher curls, but your palms are out)

Behind Back Forearm Curls (barbell behind your butt, rolling it up)

Flat Bench Wrist Curls (rest the back of your hands on the bench or on your knees and do wrist curls) (You can do this with dumbells, or barbell)

My gym has one of these Grip Machine

Hammer Curls also work the top of your forearms, but I do those on bicep days.
 
Google Captain's of Crush gripper.

BEST grippers you can buy. They have about 5 with varying levels of strength needed to close them. The level 3 one only about 100 people can close it and you will get a certificate if you can close it 🙂. The level 4 only 5 people can do that one 🙂

Koing
 
get a round shaped bar metal or wood would suffice. It should be the approx the shape size of the inner tube of a roll of paper towels.

Tie a piece of string or thin rope around it. Tie the other end to a weight.

hold the bar out in front of you and using both hands turn it so tha tthe string is wrapping around the bar while raising the weight up. once the string is all wound up lower the weight back down and repeat.

you will have popeye forearms in no time.
 
Originally posted by: Koing
Google Captain's of Crush gripper.

BEST grippers you can buy. They have about 5 with varying levels of strength needed to close them. The level 3 one only about 100 people can close it and you will get a certificate if you can close it 🙂. The level 4 only 5 people can do that one 🙂

Koing
Click to expand...


my son has one of those & it really humbles you.
 
Originally posted by: Koing
Google Captain's of Crush gripper.

BEST grippers you can buy. They have about 5 with varying levels of strength needed to close them. The level 3 one only about 100 people can close it and you will get a certificate if you can close it 🙂. The level 4 only 5 people can do that one 🙂

Koing
Click to expand...

Seconded. I have several of those grippers and they are great. I would suggest buying a trainer and a #1 gripper to start out with. These grippers are much harder than the ones you buy at a regular sporting goods store. Most people I know cannot fully close the #1 (about 140lbs of resistance). You can get them from ironmind. Another great resource is the gripboard. As the name suggests its a forum dedicated to grip related excersises.
 
wtf 140lb of resistence in the palm of ur hand?? That is like destructo Grip. are the people that can do it the ones that can rip phone books??
 
Originally posted by: gentobu
Originally posted by: Koing
Google Captain's of Crush gripper.

BEST grippers you can buy. They have about 5 with varying levels of strength needed to close them. The level 3 one only about 100 people can close it and you will get a certificate if you can close it 🙂. The level 4 only 5 people can do that one 🙂

Koing
Click to expand...

Seconded. I have several of those grippers and they are great. I would suggest buying a trainer and a #1 gripper to start out with. These grippers are much harder than the ones you buy at a regular sporting goods store. Most people I know cannot fully close the #1 (about 140lbs of resistance). You can get them from ironmind. Another great resource is the gripboard. As the name suggests its a forum dedicated to grip related excersises.
Click to expand...

My friend bought one, not sure which one it was but I closed it for reps fully 🙂.

I ordered a #1 off ebay to gauge how tough it is. I'll be looking to move up the ranks as I can 🙂

Spamela, what one does your son have?

Koing
 
Originally posted by: inveterate
wtf 140lb of resistence in the palm of ur hand?? That is like destructo Grip. are the people that can do it the ones that can rip phone books??
Click to expand...

Can you hang off a pull up bar with one arm? Thats a start and that is with only your bw 😛

I can pick up 300lbs with one arm grip around the middle of a barbell 28mm. I have rock climbed pretty extensively in the past though and pride myself on my vice like grip 🙂. No straps or gloves when I lift thank you!

Koing
 
Originally posted by: Koing
Originally posted by: inveterate
wtf 140lb of resistence in the palm of ur hand?? That is like destructo Grip. are the people that can do it the ones that can rip phone books??
Click to expand...

Can you hang off a pull up bar with one arm? Thats a start and that is with only your bw 😛

I can pick up 300lbs with one arm grip around the middle of a barbell 28mm. I have rock climbed pretty extensively in the past though and pride myself on my vice like grip 🙂. No straps or gloves when I lift thank you!

Koing
Click to expand...



What is wiht my own bw. and what is one arm grip, is that like a bicep curl or like with ur fingerz.
 
a weight attached to a rope on one end and a stick on the other, use both hands to wrap the rope around the stick and raise the weight, this works your forearms, I do these a lot to strengthen my grip and help with pullups.
 
Originally posted by: inveterate
Originally posted by: Koing
Originally posted by: inveterate
wtf 140lb of resistence in the palm of ur hand?? That is like destructo Grip. are the people that can do it the ones that can rip phone books??
Click to expand...

Can you hang off a pull up bar with one arm? Thats a start and that is with only your bw 😛

I can pick up 300lbs with one arm grip around the middle of a barbell 28mm. I have rock climbed pretty extensively in the past though and pride myself on my vice like grip 🙂. No straps or gloves when I lift thank you!

Koing
Click to expand...



What is wiht my own bw. and what is one arm grip, is that like a bicep curl or like with ur fingerz.
Click to expand...

One arm around holding the middle part of the barbell.

I bought a Captains of Crush 🙂

I bought the no1 and I can crush it with either hand. It takes 140lbs of pressure to close it. I'm going to get a No2 one now :thumbsup:. No2 CoC is rated at 195lbs. I can at least work on my grip because I can't train properly due to my back.

The rope thing is good but it won't give you out and out crushing strength in your arm though. That is more of a lactic acid build up in killing your forearms. It just depends 'what' you want from your 'grip' work out?

Do pull ups with a towel around the pull up bar. That is TOUGH on your grip also. Or rope climbing.

Just decide on what you want and pick up exercises to work with that.

You can just use a tennis ball and squeeze that.

Koing
 
COC Grippers are very good also, for wrists and grips workouts. I recomend getting the Trainer and the Number 1 and Number 2. Warm up with the Trainer, or use that to workout depending on how strong you are. Then try the number 2, probably you will not be able to get it (always try to first though, that's your goal, to be able to close it when you can train with that and get a heavier resistance one) and then workout with the number 1. Overcrunches and negatives are probably the most effective.
 
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