1. Free weights are the key to success
Get your hands used to free weights – exercises using barbells and dumbbells will allow your hands to get used to new stimuli (load and strength), which makes the grip better and stronger. Focus on the main multi-joint exercises such as deadlift, rowing, pull-up and bench press, Zottmann curls, dumbbell lunges or farmer's walk.
2. Practice without help of additional accessories
Put aside training gloves, straps or hooks – any assistance of this type prevents the harmonious development of strength and grip. As an option, you can use magnesia , a white powder that stops hands from sweating and increases friction. The barbell will be held much tighter in magnesia-rubbed hands, but it is direct contact of sweaty hands and weight which will determine the strength and quality of the grip.
3. Do not interrupt the sets
If you have planned 10 repetitions of a deadlift in a set but are unable to complete this exercise correctly as you keep dropping the barbell – put it away for a few seconds, catch it again, focus and make single movements until the last repetition (technically correct, of course). Forcing tired muscles to do additional work causes an increase in their endurance. It is the same with the grip strength.
4. Hold in!
Set yourself small goals – try to keep your body still for 15s/30s/45s/60s by engaging only the muscles of your forearms and hands. You can check your progress once/twice a week and gradually increase the time.
5. Hold the barbell as a free weight
Similar to hanging off the bar– try to keep the weight in your hands ( closed grip) as long as possible while standing, so you can make weekly progression. Save your progress every time to have a realistic view of your achievements.
6. Simple grip change works wonders
Changing the grip from upper grip to:
In conclusion, taking care of the development of grip and hand strength guarantees a faster and more effective path to reaching your training goals. Resistance training is characterized by constant strain on the hands, so the harmonious process of shaping the strength of all muscles in our body will give great results.
Join the group of specialists and take a Personal Trainer course in your city.