grip strength exercises

Top 9 Grip Strength Exercises

January 08, 2018

A lot of people ask us about the importance of grip training and what are the best exercises for increasing grip strength. We are here to answer that question.

As we all know...

Daily life requires high activity levels of the flexor musculature of the forearms, hands and fingers. These are the muscles involved in gripping strength.

From daily activities such as moving your computer mouse, typing, writing, doing the dishes, carrying laundry, opening a jar, vacuuming, driving…

…to weightlifting exercises such as deadlifts, pull-ups, curls and rows…

…to sports like wrestling, tennis, football, and baseball…(pretty much every sport necessitates intense activity levels of the 35 small gripping muscles in your forearms, hand and fingers)…

…a good grip is mandatory to be successful in almost everything we do.

We put together a list of our 9 favorite grip exercises that you can do at home or the gym.

  1. Farmers walk
  2. Deadlift with shrug
  3. Hammer curls
  4. Loaded Hang Iso-Hold
  5. Pull-ups
  6. Plate Pinches
  7. Hex Holds
  8. Band extensions
  9. Fingertip pushups

If pull-ups are too difficult for you, you can replace them with inverted rows or a (slow) negative pull up... or you can get resistance bands to help assist you. 

Pull up progression plan for beginners

More advanced grip strength exercises:

(These exercises are very effective for increasing grip strength, grip mobility, and grip endurance)

TIPS & Best Practices

1. Variation
Again, using different objects to train grip is a best practice. For example, instead of the usual grip for pull-ups, you could use a towel or rope to pull yourself up. Even simply changing the size of the bar will boost your grip strength.

(If you want your grip strength & endurance to improve then don't use straps on deadlifts)

3. Stop If your Wrist Hurts

4. Do Grip Specific Exercises At The End Of The Workout
Many compound exercises work grip strength and endurance. Isolated grip exercises should be done at the end of your workout.

When training you should always be thinking about your grip, especially for lifts like deadlifts, curls or even when squatting and benching. Crush that bar.

If you are looking for a super effective grip training tool that also serves very well for full body conditioning, check out the STEEL MACE - The Ultimate Grip Strength Tool.

17 steel mace exercises for wrist strength - How to strengthen your grip and wrists with a steel mace

Here is another article we wrote on the 5 benefits of grip strength training & 3 types of grip strength exercises you should be doing.

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