Grip Strength

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Jorpho
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Grip Strength

Postby Jorpho » Sun Aug 23, 2009 8:11 pm UTC

As far back as I can recall I've been doing grip strength tests as part of fitness assessments. While I'm in pretty good shape right now, my grip strength is still kind of low, though.

Does anyone bother doing exercises to improve grip strength? Is it really something that can be improved? I've seen the little squeezy-spring grip things before, but since they don't usually seem to have some way to adjust the tension, I am skeptical of their effectiveness.

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Mokele
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Re: Grip Strength

Postby Mokele » Sun Aug 23, 2009 8:38 pm UTC

Basically, grip muscles are the same as any other muscles, so you're basically training your flexor digitorum superficialis & profundus the same way you'd train your biceps to do be able to curl heavier weights - low reps, high resistance. Those hand-springs aren't adjustable, but I've seen them offered in various strengths, so you can 'trade up' as needed.

A lot of weight-lifting sites have various methods you can use, mostly that concentrate the the secondary aspect the FDS & FDP action, namely wrist flexion. These may be better in terms of variety of actions, adjustability, availability of appropriate equipment, etc., but also bear in mind that you'd be training both the FDS/FDP as well as the flexor carpi radialis (and, to a lesser degree the flexor capri ulnaris and palmaris longus, though the latter is tiny and absent in ~14% of the population), whose primary action is wrist flexion, so you may gain less benefit from it.

Of course, it's especially important to take it slow in this case because damage to hand muscles, especially serious damage, is pretty damn bad.
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mobikwa
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Re: Grip Strength

Postby mobikwa » Sun Aug 23, 2009 9:15 pm UTC

I love training my grip.

I use the captains of crush grippers, they sell them in increasing resistances up to the level 4 which I think only 6 or 7 people in the world have ever completely closed them.
http://www.ironmind.com/ironmind/opencm ... crush.html

There are other ways to exercise your grip strength; deadlifts without straps work your grip HARD, farmer's walks, towel pull ups, static barbell holds, barbell/dumbbell shrugs, one arm hangs.

There are actually a few different types of "grip" strength, they are outlined on this page, http://www.ironmind.com/ironmind/opencm ... dust1.html

Just remember that your gripping muscles are just like any other muscle you train, you have to let them rest and recover.

Victoria Maddison
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Re: Grip Strength

Postby Victoria Maddison » Sun Aug 23, 2009 11:04 pm UTC

For isometric grip strength I recommend the deadlift.


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