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The Top 5 Best Grip Training Exercises

Posted Mar 29 2011 12:44pm

Grip training: it has to be the most ignored type of training in gyms all over the World. Seriously, how often will you see someone working on their grip in the gym? Almost never, right? No one really seems to care. How much you bench press is all that really matters anyways – which is sarcasm, if you didn’t catch the drift.

While grip training does not really have much of an impact on how much you can lift, it still can be important. A lot of people use straps as an excuse not to work on their grip. I mean you can deadlift 600 lbs with straps, so why would you work on grip? Well, if you are ever planning on entering some type of powerlifting competition, then you will not be allowed to use them.

The only way to make sure you get a more effective grip is to just work on your forearms with grip training. This can be done with any type of forearm exercises really. When you are doing deadlifts , you should try to never progress without straps.

It may be a pain in the ass not being able to bust past a plateau because your grip keeps giving out, but that is why you have to keep working on it! Don’t be that guy who can deadlift 500 lbs with straps but can only deadlift 3 plates without them.


The forearm comprises around 20 different muscles, but it contains two main ones: the flexors and the extensors. The flexors are on the side of the palm of the hand and the extensors are on the opposite side.

The flexors and the extensors both regulate the movement of the wrist, fingers, thumb, and they can also control which way the hand faces. It pretty much controls the whole hand more or less.

Combined with the top 5 best forearm exercises , you have all the tools you need to develop crushing grip strength and huge forearms. I tried to avoid duplication as much as possible by focusing strictly on grip training in this article, and strictly mass-gaining forearm exercises in the forearm article .

Aside from incorporating the top 5 best forearm exercises into workout routine, you can improve your forearm training simply by using these additional techniques on other exercises.

  • Resist Using Wrist Straps

    Wrist-straps will take the stress off the forearms and short-change the trainer in this area. In order to fully stimulate the forearms, they require maximal squeezing.

    Straps compensate for a weak grip and it follows that they will negate any form of forearm stimulation, as they prevent optimal squeezing. Those with the strongest grips tend to have the biggest forearms.

  • Use A Thick Bar

    This will increase the difficulty associated with gripping the bar and will contribute to significant increases in forearm size. If you don’t have a thick bar, wrap a towel or a piece of rubber around the bar to make it thicker.

  • Use a Rope

    When doing any kind of pulling exercise such as rows or pull ups, use a rope instead of a bar. You will have to squeeze hard towards the end of each set just to hold on to the weight. This might impact the other muscle group you are training (predominantly back when rowing or pulling), but will hit your forearms and grip hard.

  • Grab Sand

    Sand grabbing is a great grip strength exercise. Simply fill a bucket full of sand, reach in, grab a handful, let it go, grab another handful, flex your fingers, grab another handful, pull it out, drop it, reach in again, etc… Basically work your hands and fingers all around in the sand until your hands are completely fatigued.

  • Practice with Grippers

    I almost didn’t want to mention grippers because 99.9% of grippers suck. You will need to get the Captains of Crush grippers from Ironmind. Start with level 1 unless you are positive that you already have a world class grip. Work your way up to level 4 and you’ll be famous.

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