The posterior chain. The quadriceps. The isolation of the heads of the biceps. And the snatch. And balance. And the force explosive. Conditioning. The technique.
Yes, it's just as you think: the "grip" (or grip) is the umpteenth thing you need to train.
Index
Why train your grip
Reason number two: the performance of any movement that involves gripping the tool improves, as gains in stability.
Reason number three: your arms get less tired = you can hit more reps before hitting your technique.
Bonus reason: galactic handshake, of those that make your interlocutor understand who is in charge.
5 exercises to train your grip
So let's see some exercises, chosen with particular care among those for train your grip.
Farmer's carry
Two nice weights, one in each hand, and off you go. Il Farmer's Carry trains your grip and core like nothing else in the world. Are you complaining that the two special handles are needed? No: grab two 30kg dumbbells, or some oddly shaped objects, and go.
Pull up with towel
An unrecognized classic. Gaze the pull up bar in the eye, roll a couple of towels around it, and pull up the pull-ups by gripping the ends of the latter. Great for growing forearms (and if your hands get sweaty, it fixes automatically).
Deadlifts with pauses and rack pulls
Two variants of the deadlift, both able to offer (in addition to the rest) a remarkable work of grip.
With the deadlift Paused you are forced to hold the barbell at the top of the movement: a great isometric workout. With the rack pull you use heavier loads than the deadlift. It's the classic example of a preparatory exercise: include the rack pull in your workouts, and see how the traditional deadlift improves.
Plate pinch
You can do it with i bumper plates, sure, but this exercise was born with the old cast iron discs. Choose two of reasonable weight (I would start with 5 kg, even less). Overlap them so that the raised edge of one is in contact with that of the second. Grab this cast iron "bun" with one hand and hold it up (watch your feet).
dead hang
Very easy to describe: hang on the pull up bar, and stay there. Beware that you are not really a "dead body" (whatever the name of the exercise says): the lats and deltoids are engaged for the whole exercise.
Tactics: how to train your grip
The first: dedicates a workout every one / two weeks to grip training. Start with "big" exercises (deadlift, pull up), and finish by exhausting the muscles of the forearm with fine exercises, such as plate pinch and - if you have them - with power grippers, special handles for grip training.
The second: insert grip-oriented exercises during workouts. For example, do you have deadlifts? Close with rack pulls. Or, finish the workout with a few sets of dead hangs.
We have activated a lot of discounts on our Telegram Fitness & Sport channel: from 30 to 70% on all sports categories! Find it all here ????
SUBSCRIBE TO THE FITNESS & SPORT CHANNEL
Photos: Damir Spanic@unsplash.com