Thread: Grip Strength

If you're looking for isotonic movement, not isometrics, then look into Captain of Crush grippers. Check out this site for all kinds of cool grip training gadgets:

http://www.ironmind.com/

You might want to try Indian clubs, Clubbells. They are expensive but you can make a set for just about nothing. Its kind of like playing with a sledge hammer but you can go with higher weights. I made a pair of 5 and 10 pounders last weekend and did 45 mins last night with the 5s. I can feel it big time in my shoulders ,arms and especially my hands. Ive read that this is how the old time Indian wrestlers used to train for arm and grip strength with clubs weighing as much as 40#.

You can try tons of stuff. Try lowering the weight on deadlifts and switching to an overhand grip. Try farmers walks (carry HEAVY dumbells), plate pinches, pulling cars with ropes, pulling weights while holding onto ropes/straps, bear hug walks, gorilla hangs, and just plain old plate walks (pick up some 45s and just hold and carry them). There's a ton of stuff you can do. You can even buy a thicker bag or wrap your bar with a towel or simply hold a barbell in your hands.

There is an attachment to a pullup bar, not quite sure what it's called, but you grab ahold of 1 ball on the left instead of a bar and a ball on the right and do pullups this way. I did them once in a jiu-jitsu gym but I forget the name of them, I'll try to get the name. They absolutely kill.

a great grip exercise is the farmers walk, grab the heaviest dumbells you can carry, and walk up and down the gym until your grip fails.

brab a chain and a bar and attach this to a plate and strat rolling it arm, great for wrist strength and foreams.