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Articles
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Grip Training for Strength & Power
Sports
Jul 13, 2006 -- By
John Sullivan
While training with competitive powerlifters and strongmen, I have
noticed a trend. Quite often, the Achilles Heel in the deadlift for
powerlifters and the farmer's walk and other events for the
strongman is grip, or namely the lack thereof. Very simply, you're
only as strong as what you can hold. In the old maxim "grip it
and rip it," you can't rip it if you can't grip it. The grip is
also important for other sports such as martial arts, wrestling,
hockey, and baseball.
Training for improvements in grip performance should be specific to
the needs of the athlete. In his book Mastery of Hand Strength,
John Brookfield notes that there are several distinct types of grip
strength, including supporting, crushing, and pinching. A common
misconception is that there is a high degree of carryover from one
type of grip to another. Brookfield's assertion has held true in my
experience in a variety of strength sports; if there is any
carryover, it is minimal at best. This lack of carryover underscores
the importance of identifying the predominant type of grip strength
required for your given sport or activity. Once you determine what
forms of grip strength are most important for your chosen endeavor,
you can assemble an effective program to improve your hand strength
and, in turn, your performance.
Why Train Your Grip? The Case for Surplus Grip Strength
Some might ask, "Why the need for specific grip training?"
Won't training for your sport give you the ideal stimulus?" If
it did, no one would ever lose a deadlift inches from lockout or
drop a farmer's walk implement prematurely. If grip is the weak
link, it must be given special attention.
Even if grip strength is adequate, I think that surplus strength can
be advantageous to a point. Surplus hand strength will give athletes
confidence to pull with maximum force with no fear of losing their
grip. Anecdotally, I have noticed that when athletes have a
deficiency in grip strength, they do not exert maximum force on the
bar for fear of the bar ripping out of their hands. In a sense, the
weakness in the hands inhibits the prime movers. Finally, since
strength athletes are continually trying to lift more and more
weight, the grip must remain one step ahead.
Tips for your grip
Straps
The typical trainee uses straps too often, period. Exercises like
pulldowns, pullups, curls, and rows shouldn't necessitate the use of
lifting straps in most cases. If you cannot perform these or other
exercises without straps, a serious grip strengthening program might
be in order. I should note that I am not totally against the use of
straps, though. Medvedev has stated that straps should be used while
doing the Olympic pulls from the hang, for example, and I agree with
this. These exercises are for building power, not testing the grip.
For those wishing to improve their grip strength, however, use of
the various grip-enhancing devices like straps and hooks should be
limited as much as possible.
Train One Hand at a Time
Because of the bilateral deficit, training one hand at a time yields
better results than training them simultaneously. If one hand is
weaker than the other, training it separately will ensure sufficient
stimulation and bring up any weaknesses.
Variety is Key
Just as there is little carryover among the different types of grip
strength, there is rarely carryover among similar types of grip of
different widths (i.e. different diameter bars or different width
pinch grip blocks). For example, I have seen several strongman
competitors with impressive performances on thick bar lifts
demonstrate only average strength when holding onto a normal
diameter farmer's walk implement. The point is that when training
the grip it is important to use various implements of different
sizes to maximize strength in the numerous angles and positions of
which the hand is capable.
Grip the Bar Correctly
One can grip the bars in two different ways: the hook grip and what
could be termed the "reverse" hook grip. Art McDermott,
CSCS, owner of Highland Strength & Fitness in Andover, Mass.
showed me this grip and it immediately allowed me to hold more
weight in strongman exercises like the farmer's walk and Hercules
Hold. I often notice that people who have problems holding onto the
bar do not grip it correctly. A simple tip is to wrap the thumb over
the middle and index fingers as shown. Use the thumb to press down
firmly on the fingers to hold them in place. This will ensure a firm
grip on the bar. The hook grip is also effective, although those
that are unaccustomed to it may find it uncomfortable or painful,
especially when they first give it a shot.
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Grip
Exercises
Isometronic One Arm Rack Pulls
Start with the bar set between two sets of pins. It should be
resting at about knee level. Brace the non-working hand on the thigh
and pull the bar into the pins. Hold this for at least 6-8 seconds,
pulling at hard as possible then switch hands. The main reason for
pulling into the pins is that less energy will be focused on keeping
the bar from tilting. Without this "distraction," you can
put more energy into pulling straight up and taxing the grip as it
would be in a deadlift or farmer's walk. If you are a strongman
competitor and you have a contest with a thick bar lift, I recommend
that you use the thick bar here as well. |
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Suitcase
Rack Pulls with Bands
Like the isometronic rack pulls, this exercise will really tax the
supporting grip. You'll be pulling against bands though, which gives
it a different feel. I recommend double-looped light bands, but use
what you have available. Like pulling into pins, the bands help to
stabilize the ends of the bar. To start, set the bar at about knee
height, tighten the abs, and stand up. Aim for a minimum of 6-8
seconds then switch. A thick bar can be used here, too. |
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Thumb
Strap Hold
When using the "reverse" hook grip, the thumb must be
strong to hold the index and middle fingers in place. Take a lifting
strap and hook it to a cable machine. Make a fist, place the strap
on the backs of those two fingers, and clamp down tightly with the
thumb. A light dumbbell can also be held to replicate holding onto a
bar. |
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Pinch Grip
Like the strap hold, the pinch grip will help strengthen the thumb, which is often the weak link. It can be done with two plates held flat side out, or with a pinch grip block and a loading pin or weight stack. A pinch grip block doesn't have to be anything fancy; a block of wood 1-2 inches in width with a hook or eyelet screwed in will work just fine. Better yet, make several blocks of different
widths. |
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Thick Dumbbell Zottman Curls
This exercise really overloads the forearms and the thumb when the arm is pronated; you'll see much better results with a thick-handled dumbbell than with a normal dumbbell. Zottman curls can be done on a preacher bench or standing, and I prefer to use lower reps with heavier weight. These are not true Zottman curls, though, since the forearm is not fully supinated on the eccentric component; we avoid the fully supinated position because we're trying to bring the most amount of forearm musculature into play here. |
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Thick Dumbbell Row
Grasping a weight in a static position is one thing, but pulling it explosively towards you is another matter entirely. In this variation of the dumbbell row, we're using a thick handled dumbbell and trying to tax the grip as it might be in a grappling match (i.e. the opponent trying to pull his arm away from you). Set up just like a regular bent-over dumbbell row, and once you're in position, pull the dumbbell explosively upwards towards the hip, as shown in the picture. A thick handled dumbbell can be made fairly easily out of a short section of pipe. |
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Thick Bar Pull Up
Another easy (and cheap) way of building grip strength is with thick bar pull-ups. This version requires two short pieces of pipe to slip over the pull-up handles on most power racks. The pipe can be purchased at most hardware stores for a few dollars. Again, we're trying to tax the grip here, so explosive reps are the goal. |
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Leverage Bar
Since grappling sports are very dynamic, training the hands for grappling must be as well. The pulling and twisting of your opponent will test your grip at various angles, so I recommend using of a leverage bar of some sort. Leverage bars are not hard to make; with a little creativity, they can be improvised pretty easily. In the picture, I am using a loading pin with a small weight and a secure collar. A small sledgehammer will also work well. Aside from pronation and supination, be creative and use various angles and patterns at which you feel weak. |
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Wrist Roller
You may have done (or still do) these with the arms held out and in front of you. Stop! This is a forearm exercise, not a test of shoulder endurance. If you're interested in training your forearms hard, do it the right way. Straddle two benches or boxes and let your arms hang straight down as shown. Use heavy weight, and do lower repetitions. Be sure to roll it up with the wrist extensors and the wrist flexors (some call this "forward" and backward"). Rollers of various diameters can be used. Pictured is a roller I made from PVC pipe. |
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Grippers
For many sports, grippers will be of limited use. But they can assist in sports such as hockey, where a tight grip will afford the player better control of the stick. There are various quality grippers on the market, and it may take some searching to find which level of resistance you need.
Here are a few sample training programs:
Powerlifting and Strongman
Day 1
Isometronic One Arm Deadlift*: 6-8 second hold
Thumb Strap Hold: 12-15 second hold
Day 2
Suitcase Dead w/bands*: 6-8 second hold
Pinch Grip: 12-15 second hold
*Thick bars can be used for strongman training if an upcoming contest has a thick bar event.
Martial Arts/Grappling Sports
Day 1
Thick DB Row: 3-5 reps
Thick DB Zottman Curl: 4-6 reps
Pinch Grip: 12-15 second hold
Day 2
Suitcase Deadlift (no bands)*: 6-8 second hold
Lever Lift: 3-5 reps each (pronation and supination)
Wrist Roller: 1 rep each (wrist flexion and extension)
*A thick bar can be used here.
Hockey/Baseball
Day 1
Lever Lift: 3-5 reps each (pronation and supination)
Gripper: 3-5 reps
Day 2
Thick DB Zottman Curl: 4-6 reps
Wrist Roller: 1 rep each (wrist flexion and extension)
You probably noticed that I did not prescribe a specific numbers of sets. I intentionally omitted these recommendations because I've observed that the ability to perform multiple sets of grip exercises is highly individual. A little experimentation will show you how many sets you can tolerate before your performance drops off. Remember, too, that these are only sample training programs and exercises. There are many exercises and combinations that are effective, so let your imagination run wild if you don't have access to a specified piece of equipment.
References:
1. Brookfield, J. Mastery of Hand Strength. Ironmind Enterprises, 1995
2. Siff, M. Supertraining: 6th Edition. Supertraining Group, 2003.
3. Yessis, M. Soviet Sports Review: Vol. 19, No. 1, Michael Yessis, PhD, 1984
John Sullivan is a certified personal trainer, USA Weightlifting Club Coach and a USA Weightlifting Sports Performance Coach. He is the co-owner of Excel Sport & Fitness, a Waltham Massachusetts based training facility.
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