grip exercises

How To Strengthen Your Grip

Hey! What’s up everybody? Coach Andrew here. I’m gonna go through how to strengthen your grip. Obviously, during our strength days, especially in our workouts, what first is the go A lot of times is our grip. When we’re doing deadlifts, our rows in our TRX, etcetera. So this is a routine you could do on your off days as a warmup or even a cool down after your workout to increase your grip strength.

So, first is, we’re gonna stretch out the top forearm muscles right here. That’s step number one, I’m gonna get down on the bench here, half kneeling position. My forearm is gonna be on the bench here. I’m gonna use my other hand and bend my palm, my wrist down towards the bench and hold this position in a good stretch for about 30 seconds each arm. So I want a good stretch on the top here.

Next stretch, a little more advanced coming over here to a pad or the floor. I’m gonna put the tops of my hands down on something soft, and I’m going to get a quadruped position, hands and knees, and then lean back lightly until you feel a good stretch on the top of the forearms here again, hold for 30 to 45 seconds. That’s gonna stretch those out cause these are tight for a lot of us.

Next is our strengthening routine. After that, I’m gonna grab a dumbbell or resistance. Get back on this bench here. Palms are up to the ceiling. Now with that, weight, I would start with a little bit lighter to get a feel for it first. And then you can move up in weight. I’m gonna put the edge of my wrist on the edge of the bench, and I’m going to curl just my wrist up to the ceiling, squeeze at the top. So I’m activating the top of the forearm here with my palms up again, to the ceiling right back down. And to rep it out 10 to 15 reps per arm. Get that activated there.

Little bit more advanced for some people who wanna advance this exercise. I’m gonna grab the preacher curl, put some light weight on it to start off with, to get used to it. Both hands are up to the ceiling. I’m gonna go down in my wrist extension and coming all the way up and flex all the way up, squeeze and come right back down here. That’s all the movement that you’re gonna do to strengthen those forearm muscles.

Last but not the least again, more advanced here on the strengthening front. I’m gonna grab some plates and I’m going to… with my fingertips, do my farmers’ walks, slow controlled, really getting my fingers and my wrists strong. Getting these in there. I would say 30 to 45 seconds and a few rounds on those carries that should be a good starter routine for you.

-EarthFIT Coach Andrew