Guide For Grip Strength Training

Grip Strength Training

Table of Contents

What is Grip strength?

Simply said, grip strength is the ability to hold onto an object tightly and for a longer period of time. This may also be used to assess your forearm strength.

Grip strength is entirely different from other lifts, and regardless of how strong you are, if you have a firm grip on equipment, you will likely lift more weight than normal. Because our body creates more force in the same situation. Consider pushing a door or a car: there is no need to generate any bodily stiffness to grab the door handles before pushing or pulling it.

However, when pulling a car or any other heavy object, one must grab the object with extreme tightness in order to produce even greater bodily stiffness.

Your grip strength simply informs your CNS of the amount of force required for a certain task.

True Thumb Grip or Pronated True(or Overhand) Grip

The pronated grip is the most often utilized grip during strength training. With your knuckles raised, you place your hand over the bar, dumbbell, or kettlebell. The closed grip permits the thumb to keep the bar from slipping from the hands, which is especially useful during workouts where the weight is held above the body (for example, during pressing movements). You can utilize a closed-pronated grip for almost any lift you do in the gym.

Grip Strength Training

False thumb grip or Pronated False (or Overhand) Grip

Your thumb is not encircled by the bar (open or false grip). The open grip is not recommended since you do not have complete control of the bar.

Grip Strength Training

Supinated (or Underhand) Grip

Supinated grips are the inverse of pronated grips. Hands are positioned beneath the bar with the knuckles pointing backward or toward the floor.

A closed-supinated grip can be used as a variant for many of the primary vertical and horizontal pulling actions.

Grip Strength Training

Alternated Grip

The alternating grip is a hybrid of the previous two grips. One hand pronates and one hand supinates in the alternating grip. The choice to make it prone or supine is determined by the mobility of your radial ulna joint and not your shoulder joint.

Grip strength is often a limiting factor in your ability to lift high weights, especially when using a pronated grip.

This is also a good grip to utilize while spotting someone, particularly on the bench press.

Grip Strength Training

Hook Grip

This is a less common grip that is generally cited by weight lifters when performing any weight lifting activity.

It is similar to a pronated grip, except that the thumb is positioned beneath the middle and index fingers.

Because of the tight hold when the thumb is below your fingers, this grip is considered the strongest. This sort of grip can be challenging for certain people since it causes callus formation on the side of the thumb, which is rare.

There are various advantages to having a firm grip; for example, you can lift bigger weights and yet be useful in your day-to-day chores. Whether you’re holding a pail or a shopping bag, you’re always relying on your grip strength.

Grip Strength Training

If you want to exercise your forearms independently and develop your grip, movements like farmer’s carry and gorilla grippers are great.

There is also a lot of competition in terms of grip strength. The tale of the ‘inch dumbbell’ has recently captured the attention of many people. In which one needs to pick up a dumbbell from the floor and press it above his/her head, the weight of the dumbbell is not the only challenging part, but the grip is. The grip of an inch dumbbell is so wide that not many individuals can hold it, especially with a smaller palm, although there have been a few lifters who have done this challenge in the past.