Training Methods to Improve Grip and Hand Strength
By Joe DeFranco – DeFranco’s Training Systems
I feel that training the hands/forearms/grip is an integral component of an athlete’s training program. Check out any anatomy or neurology book and you will notice the tremendous amount of nerve endings in the hands. When you improve the strength of your hands, you are strengthening the body part that is most closely connected to the brain. Hopefully, we all know the importance of the nervous system with regards to our strength training. Now, let’s think about all of the exercises in the weight room where we are required to hold onto a barbell, dumbbell, machine, etc. We can also examine all of the skills that are required in every sport that require using our hands to hold, throw, catch, grab, etc. The list is endless. Yet, walk into any gym and you will find athletes training with straps, hooks, wrist wraps and gloves. These are also the same people who have the handshake of a dead fish. It’s pathetic!
Mark my word: if you improve your grip/hand strength, you are improving the link between the mind and your muscles on almost ALL exercises in the gym, as well as improving your performance on the athletic field.
Here’s a sample workout that I have used with great success. It’s incredibly simple and it won’t interfere with any training program that you’re currently on. You’re simply going to perform one grip exercise Monday-Friday and you will take the weekends off. On workout days, simply perform the one grip exercise immediately after your workout. If you don’t have a workout scheduled on a particular day, that’s fine. You would just perform the one required grip exercise at some point during the course of the day. Even though this may look simple, your hands and forearms will be sore for the first week or two. It may take some time for your body to become accustomed to training your grip everyday. ONLY DO ONE EXERCISE PER DAY – DON’T COMBINE DAYS! It’s very easy to overtrain your grip. Here’s your workout:
MONDAY:
- Thick bar holds, overhand grip – 4 sets of 45 seconds.
- Rest 90 seconds between sets.
TUESDAY:
- Thick bar wrist roller – 3 sets of 2 reps (up/down, up/down is 2 reps).
- Rest 90 seconds between sets.
WEDNESDAY:
- Poor man’s pinch-gripping (no special pinch-gripping equipment required)
- – Pinch grip 2-3 10lb. plates in each hand (smooth sides of the plates on the outside) for as long as possible. Repeat 3 times.
- Rest 90 seconds between attempts.
THURSDAY:
- Plate-loaded grip machine – 5 sets of 5 reps, holding last rep together for 10 seconds.
- Rest 2 minutes between sets.
FRIDAY:
- Hammer curls – 4 sets of 6 reps each arm.
- Rest 90-120 seconds between sets.
Improving your grip strength on this program won’t only increase your strength in the weight room; it will also help you improve in the following areas: catching a football, decreasing your potential to fumble, increasing throwing power, increasing grabbing/tackling strength and increasing offensive lineman blocking, or, “holding” power.
Joe DeFranco
Joe DeFranco is one of the country’s most highly sought after performance enhancement specialists. This is due to his reputation throughout the country for producing extraordinary results with his athletes. Mr. DeFranco’s academic background, coupled with his “in the trenches” experience, has proven to be a recipe for success.