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Old 07-01-2012, 11:20 AM   #1
Michael J Rader
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hand grip help

Hello all,

Does anyone have any advice on how to increase my forearm and grip strength? I have been running into the issue very often recently.
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Old 07-01-2012, 12:35 PM   #2
Mike Jenkins
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Re: hand grip help

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Originally Posted by Michael J Rader View Post
Hello all,

Does anyone have any advice on how to increase my forearm and grip strength? I have been running into the issue very often recently.
Heavy holds from the rack with axle or regular bar, farmers walks, hanging from pullup bar by a towel/fat bar, plate flips, pinch grips with plates. Grip is just like the rest of your body, wont grow unless you rest it so be careful.
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Old 07-01-2012, 11:43 PM   #3
Eric Montgomery
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Re: hand grip help

Farmers walks and high-rep DB rows should cover most of what you need.
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Old 07-02-2012, 06:32 AM   #4
Wayne Riddle
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Re: hand grip help

Mastery of Hand Strength by John Brookfield (WFS)
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Old 07-02-2012, 11:01 AM   #5
Rod True
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Re: hand grip help

While sitting watching TV (if you do that) squeeze a tennis ball in each hand repeatedly, doing reps of fast squeezes and holding the squeeze. Do this every night you watch TV, your grip strength will increase.
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Old 07-02-2012, 11:51 AM   #6
Mike Jenkins
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Re: hand grip help

I would be careful training grip every night, they are very small muscles being trained but need just as much rest if not more then your traditional lifts. Think about how aften you use your hands on a daily basis, on top of that training grip may be a little too much. Those muscles need time to grow and recover just like large muscle groups.
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Old 07-02-2012, 01:31 PM   #7
Rod True
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Re: hand grip help

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Originally Posted by Mike Jenkins View Post
I would be careful training grip every night, they are very small muscles being trained but need just as much rest if not more then your traditional lifts. Think about how aften you use your hands on a daily basis, on top of that training grip may be a little too much. Those muscles need time to grow and recover just like large muscle groups.
Good point Mike. I assumed (never should do that ) that most Crossfitters probably watch 2-3 nights a week of TV, maybe less.... Every night would be a bad idea.
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Old 07-02-2012, 02:42 PM   #8
Oleksandr Gozman
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Re: hand grip help

I'd say buy a gripper. For example, captains of crush are very good training your grip. To me, it's the most obvious solution.
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Old 07-02-2012, 03:07 PM   #9
Mike Jenkins
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Re: hand grip help

There are different types of grip, doing something like a gripper wont help with pinch grip and vice versa.
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Old 07-02-2012, 03:12 PM   #10
Oleksandr Gozman
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Re: hand grip help

Yeah, i guess so, i would say that it's better to use as many different exercises as possible. The other one is for example using a climbing training board, but it requires equipment, though is very efficient
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