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How do you improve grip strength?

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2016-07-03 23:39:10
2016-07-03 23:39:10

There are tons of things really. Almost all weightlifting improves grip strength.

I do deadlifts (pronated grip, without straps), after you get to a heavy weight, your grip becomes imperative to hold on to the bar, deadlifts are very significant in improving grip strength, just imagine your grip if you could hold on to 405 lbs!

Another way to strengthen grip is by doing pull ups. You could also hold onto the bar and hang. By doing this, you will be using the muscles in your hands, wrists, and forearms. to strengthen them even more, do pullups by just your fingers.

Depending on how strong you've progressed your grip to, another way to advance it even further is to hang a couple of towels or ropes over a pullup bar, and hang from those. Hanging from a horizontal bar doesn't require you to use your thumbs. If you hang from vertical objects such as the towels, you thumbs have to be involved and this will really strengthen your grip. Very challenging to do. Start with 5 sec holds, and keep building up to longer hold times. Eventually, if you can get this strong, try holding with just one arm. If you can do a one arm towel hang for over 30 seconds you'll have a very strong grip.

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The best way to get your grip strength better is to perform exercises that stimulate muscle growth in your arms. These exercises are bench press, deadlift and overhead press. You can also do isolating exercises for your arms, such as pinching two plates together and holding, doing arm curls or buying a machine dedicated for grip strength.

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There is no one classification of normal for grip strength. Factors vary depending on size of hand and strength of hand.

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The muscles used in gripping strength are those in the forearm and hands. In athletics, gripping strength exercises is measured with a hand grip dynamometer.

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Average men's grip is about 97-117 lbs.


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