big in vegas
MuscleChemistry Registered Member
I have never had a problem with grip strength, but I know a lot of people do. My training partner didn't have much strength in his forearms so I gave him a few exercises to do to increase his strength and he's seeing great results from it so I thought I'd share some with you guys in case you wanted to try them.
I first had him do plate pinches. You simply take 2 plates (10# or more if you can handle it) and face them together so the smooth sides are out, then you simply grab them. You have your thumb on one side and 4 fingers on the other and hold as long as you can.
Then I had him start doing dumbbells forearm curls. Holding the dumbbells at his sides, palms facing in, you curl the dumbbells towards you and then away from you. I normally have people start with 50 curls, 25 in and 25 out.
Then if he's up for it, I load a shrug bar with like 225 or 135, whichever. Then you simply raise the bar and hold it. Hold it as long as you can and it'll even pull on your traps as well so you can use it as a static shrug. I always play with him on these to make it more fun. I'll let him go and time how long he can hold it then I'll go and beat it and then he'll go again and beat my time. If gives him something to shoot for and a way to really push a few extras seconds out.
If you guys did these, I would almost guarantee you'll add at least some grip strength. You can always increase weight as you get used to doing these as well
I first had him do plate pinches. You simply take 2 plates (10# or more if you can handle it) and face them together so the smooth sides are out, then you simply grab them. You have your thumb on one side and 4 fingers on the other and hold as long as you can.
Then I had him start doing dumbbells forearm curls. Holding the dumbbells at his sides, palms facing in, you curl the dumbbells towards you and then away from you. I normally have people start with 50 curls, 25 in and 25 out.
Then if he's up for it, I load a shrug bar with like 225 or 135, whichever. Then you simply raise the bar and hold it. Hold it as long as you can and it'll even pull on your traps as well so you can use it as a static shrug. I always play with him on these to make it more fun. I'll let him go and time how long he can hold it then I'll go and beat it and then he'll go again and beat my time. If gives him something to shoot for and a way to really push a few extras seconds out.
If you guys did these, I would almost guarantee you'll add at least some grip strength. You can always increase weight as you get used to doing these as well
