Time: 30 minutes
Building wrist and grip strength is often overlooked by many gym-goers, but leaves people with a funny conundrum: How can you expect to lift heavy things if you can’t get a good grip on them?
This gym workout targets the hand and wrist muscles to help build strength for an all-around better handhold. Whether you’re working with the pull-up bar, barbells, dumbbells, kettlebells, or anything in-between, strengthening your grip and wrists will vastly improve your performance. Try doing this workout twice a month to compliment your usual lifting routine.
Get a Grip Hand & Wrist Workout:
- Crush grip: The most important type of grip strength when it comes to weight lifting (and shaking hands). Improve your crush grip by using a spring gripper, stress ball, or “plier lifting” (literally- lifting heavy things with pliers).
- Pinch grip: This is how much pressure you exert when you squeeze your fingers and thumbs together, and is a great indicator of thumb strength. Improve your pinch grip by grabbing a couple of smooth, wide-rimmed plates with your thumb on one side, fingers on the other (no wrapping your fingers around it! Just pinch) and lift.
- Grip endurance: Train your grip endurance so if you are ever suspended above a volcano like in a Bond movie, and are holding on for dear life, you can hold on for like… hours. Do this by practicing the “farmers walk”: Grab the heaviest pair dumbbells you can manage, and start walking until you can’t hold on any longer.
- Wrist curls: Sit on a bench with either a barbell or dumbbells in both hands, using an underhand grip (palms facing up). Rest your forearms on your knees, relax your wrists so drop towards the floor, then curl them back in towards yourself, making sure to never let the forearms move. Do 3 sets of 10, then repeat with an overhand grip (palms facing down).
- Wrist rotations: Sit on a bench with a dumbbell in each hand, letting your forearms rest on your knees. Starting with an underhand grip, use your wrists only to rotate the dumbbells inwards so that your palms end up facing down, in an overhand grip. Do 3 sets of 10.