Workout to smoke your grip! page

[FitMountain]

Here's a KB routine I did earlier this week that made me realize I need some more serious grip work.

16kg TGU with 2 full arm rotations (palms in, then away, etc) and easy neck stretch (look up, down) at appropriate stopping points in the move.

5 cleans & presses then bottoms-up clean. Walk with that balanced clean 30-50 yards. Repeat other arm. X3

Finish with 60-80 hand-to-hand swings.

I had to lightly assist my left handed bottoms-up clean with a couple right fingers to make the whole walk. Shows skill/strength imbalance.

[Coach Palfrey]

BUP carries are serious grip work - well done!

[Mike Gager]

convict conditioning 2 grip workout is simply hanging from a bar for time.

[critta]

I started doing more hanging ab work when i am doing pull ups. This will do the trick as well. Doing some hanging knee's to elbows, or ankles to bar. Then a few rounds of skin the cat. You will be struggling to hold on if you do these in a rotation with various pull ups.

[erikJ]

straight supine Dead lifts do wonders for grip strength. especially heavy.

[SoccerGrok]

Love the BU cleans/presses...also try swing catches(instead of the hand-hands) at the end of the set.

[FitMountain]

convict conditioning 2 grip workout is simply hanging from a bar for time.

Mike, I'm a big fan of CC. I've heard CC2 has more grip emphasis. Have you read read/reviewed the whole book?

[Mike Gager]

yeah i have it. i havent read the entire thing yet but skimmed through most of it. the first 60 or so pages are all about grip and hand/forearm strength. if you liked the first one id say definitely get the second

[JeffC]

Although I cannot really articulate it, there are different facets to grip strength. Ironmind has a number of different products oriented towards different kinds of grip and hand strength, check it out: Shop IronMind's hand health tools for strength, therapy, rehab, injury prevention, hand pain relief

The bottoms up type of clean and KB hold works a closing/crushing grip strength. I think regular KB snatches especially several reps in a row, say like 20 reps on one side or more without stopping is more like the hanging from a bar type of grip strength. While the two types are related, they are still a bit different. I think you also have to balance out the crushing grip strength with an opening move or else there is a risk of golfer's elbow and tendoniits--it happened to me. A good thing to do is double up rubberbands and put one on the tips of your fingers and thumb and expand all your fingers out, like the opposite of a crush grip.

[FitMountain]

Thanks Jeff, I need to give my grip a well rounded approach as I'm a professional guitar player outside of my life in the fitness world. Obviously training has the potential for a lot of good and bad.