Tip 5 Fast Ways to Improve Grip Strength Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip 5 Fast Ways to Improve Grip Strength by Jason Brown June 11, 2020September 30, 2022 Tags Training Grip training isn't something many people focus on, but a strong grip indicates systemic strength. And any time we can add a "grip component" to an otherwise basic exercise, we effectively increase the number of motor units activated with that exercise. Bonus: You may start seeing more arm size when you add a small dose of grip training. An increased demand on the forearms will result in more recruitment of the biceps. And you don't need to dedicate a full workout to grip training. You can add more of a grip focus to some of the common exercises you're likely already doing. But first let's come up with some strength standards so that you can assess what your grip is like right now. This is a relatively accurate test of grip strength and it consists of pinching iron plates together. For men: two 25s. Ladies: two 10s and a 2.5 plate. The standard is holding for a 5-second count. It's a tough test, but reasonable for someone who deadlifts regularly. First, you'll need to already be proficient with regular pull-ups (10-plus strict reps) before leveling up the grip demand. For many, simply adding Fat Gripz will turn this into an entirely new challenge. Accumulate 25-30 total reps. Be prepared to use less loading than usual. You may be thinking, "If I'm using less load, will the exercise coincide with my level of strength and produce a training effect?" Yes, and likely you'll get more of a training effect because most people go TOO heavy with their rows. I always feel my lats more when I drop the load. Plus, this will challenge to your forearms! Do 4-5 sets of 8-10 reps on each side. We already know the traditional farmer's carry done with heavy dumbbells or kettlebells is the ultimate grip smoker, but changing it up from time to time is never a bad thing. This version will be more demanding on your digits. Involving your fingers more is another way to make progress. Do 3-4 sets walking 50-100 feet. A little direct forearm work will go a long way – especially if you're already doing the first three exercises. And you certainly don't need to spend more than a few minutes here, so this work can easily be added to the end of your routine a few times a week. Do 3 sets until you hit a burning failure. If you don't have access to a fat bar, a set of Fat Gripz will work well here too. This is one of my favorite kill-two-birds-with-one-stone exercises where you'll experience a sick pump in your forearms and biceps. We'll go the extra distance and add a tempo prescription for increased grip demand on both the concentric and eccentric phases. Do 3-4 sets of 8-10 reps. Use a 3030 tempo: lower for 3 seconds, spend 0 seconds at the bottom, lift for 3 seconds, spend 0 seconds at the top. Before you go adding Fat Gripz to everything, don't forget that there will still be times when increasing grip demand may not be the goal, so don't add them to every single barbell or dumbbell exercise. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Medicine Ball Rotational Throw Drills Prime the central nervous system and hone your rotational power-skill. Exercise Coaching, Mobility, Tips Dr John Rusin September 6 Training Tip Puncture All BOSU and Swiss Balls The next time you see someone using one of these training implements, do them a favor and shove them off. Here's why. Training TC Luoma September 1 Training The Lifter s Guide to Sprinting Sprinting leans you out while building you up. Here's your expert guide to working sprints into your training plan. Metcon, Sprinting, Training Eric Brown March 2 Training Reawaken Your Rhomboids Fix these overlooked muscles and you’ll look better and be able to pull more weight. Here’s how. Bodybuilding, Powerlifting & Strength, Training Dan John April 19