Grip strength is a very important indicator for every man, because grip is used everywhere - both in everyday life and in sports. And if in everyday life, quite trivial tasks are carried out by the power of hands: carry bags, hold something, then in sport it decides a lot. Imagine an athlete who cannot hold the barbell in his hands. What success can he achieve?
How to increase grip strength
That is why many people who begin to play sports, and sometimes even experienced enough athletes, often have questions about what needs to be done to increase their grip strength. If you run a little ahead, then we can say that for this there is a whole list of specialized exercises. You can find out about this by reading this article to the end.
Grip Standards
If you need grip strength to engage in serious sports, then you need to find out how great it is. To do this, you need to measure the level of strength of your forearms, and then compare them with the official guidelines of the armlifting association. Then you can understand if your hand grip strength is sufficient. Standards depend on the weight of the athlete and today are:
- For men weighing up to 70 kg: performance of the CCM - 68 kg, MS - 73.3 kg, MSMK - 78 kg.
- For men weighing up to 80 kg: compilation of the CCM - 73 kg, MS - 78 kg, MSMK - 83 kg.
- In men weighing up to 90 kg: performance of the CCM - 78 kg, MS - 83 kg, MSMK - 88 kg.
- For men weighing up to 100 kg: performance of the CCM - 83 kg, MS - 88 kg, MSMK - 93 kg.
- For men weighing up to 110 kg: performance of the CCM - 88 kg, MS - 93 kg, MSMK - 98 kg.
- For men weighing up to 125 kg: performance of CCM - 93 kg, MS - 98 kg, MSMK - 103 kg.
- For men weighing more than 125 kg: performance of the CCM - 98 kg, MS - 103 kg, MSMK - 108 kg.
- In women weighing up to 60 kg: CCM performance - 48 kg, MS - 53 kg, MSMK - 58 kg.
- For women weighing over 60 kg: CCM performance - 53 kg, MS - 58 kg, MSMK - 63 kg.
The specified standards are valid for athletes-armlifters in one of the disciplines, namely lifting one-handed weight. It is clear that athletes who are not involved in this discipline should not lift just such weights, they are indicated simply as landmarks.
Grip Competitions
A sport in which grip strength is demonstrated is called armlifting. Recently, it is gaining more and more popularity in the world. Athletes compete in three main disciplines:
- Rolling thunder. The projectile is a handle that rotates. Standard pancakes for the bar are hung on it. Athlete lifts weight with one hand. This is currently the main discipline for competitions.
- Appolon's Axle. An additional discipline, which is a kind of deadlift, but the neck is thicker than the classic Olympic.
- Saxon bar. The exercise is similar to the previous one, but the bar has a rectangular shape.
In addition to these three, there are also other disciplines, but in most cases, the grip force is evaluated only by roller. Arm-lifting competitions are very spectacular and therefore are very popular, especially in the Scandinavian countries.
Grip Strength Exercises
Since the performance of circus athletes, we have come up with a lot of exercises to increase grip strength. They were greatly supplemented, and at the moment there are a total of several dozen specialized exercises. Distinguish between dynamic and static exercises.
Static exercises
Static exercises involve holding muscles in tension for a certain amount of time. The most commonly used hang and hold rod. Let's consider them in more detail. Probably the most popular static exercise is simple hanging on the bar. To do it, hang on the bar and hold on to it for as long as possible. If you can sag for more than two minutes, it makes sense to complicate the exercise. For this, it is necessary to install expanders on the crossbar or use additional weights. To carry out the holding of the bar you need to install on the projectile the necessary size of the weights and hold it as long as possible. Over time, the size of the weights can be increased. Grip extensions are also possible. In addition, holding the pancake from the bar with your fingertips, as well as an exercise such as a farmer's walk, gives a good effect.
Dynamic exercises
Performing dynamic exercises involves periodic contraction and stretching of the muscle, that is, you do not need to statically hold the weight, but, on the contrary, move it along different trajectories. A great many dynamic exercises are known, but the most famous and used of them are flexion and extension in the wrists, as well as their supination and pronation. In addition, for the development of the muscles of the forearms, exercises such as the reverse grip bench press, the bending of the arms with a direct grip and the narrow grip bench, and many others, are often used.
Single joint movements
Single joint joints are movements in which movement occurs only by movement in one joint. Among these exercises, the following can be distinguished:
- Flexion and extension of the wrists. To do the bending, take the weight in your hands and lay them with the palms up. Bend your wrists with the force of your forearms, lifting the weight, and then slowly lower it. Performing extensions is similar, but in the initial position, the hands are palms down.
- Supination and pronation of the wrists. These are “twisting” brush movements. To do this, take a weight and turn the brush toward the body (supination) or away from the body (pronation). In the initial position, with supination, the palms are turned up, and with pronation, they are turned down.
- Bending the arms with a direct grip. This exercise is very similar to the popular movement for pumping biceps, but has its own nuances. To do it, take the bar with a direct grip, that is, your palms should cover the bar from above. After that, bend your arms at the elbows, then slowly lower. In addition to the forearm, this exercise also loads the biceps of the arm.
Multi-articular movements
When performing multi-joint movements, several joints are involved at once, therefore they are also called complex. In addition to the forearms, they use other muscles of the body. Among the multi-joint exercises, it is worth highlighting the following:
- Narrow grip bench press. To do this, you need to lie on the bench for the bench and take the bar, as with a bench press. But the grip should be narrow - the distance between the palms should not exceed 15-20 cm. Slowly lower the bar, but do not touch it with your chest, then squeeze it up with an explosive movement. If you use serious weight in this exercise, then you need a harnesser. In this exercise, in addition to the forearms, a serious load falls and triceps.
- Reverse Grip Press. Another bench press exercise. Its execution is similar to the previous one, but the bar is taken with a reverse grip (palms pointing towards the head) of medium width. This exercise is very traumatic, so the presence of the insurer is mandatory. In addition to the forearms, the exercise also loads the triceps, as well as the pectoral muscles.
- Deadlift. To complete this exercise, place the barbell on the floor or racks. Lean over, grab the bar with your hands and bend slowly. After that, lower the bar to its original position. It is very important to ensure that the back is straight during the exercise, otherwise injuries are possible.
Grip Tools
In order for the grip strength of the hand to increase, it is necessary to use special devices in exercises that significantly accelerate the development of the forearms. Most often, specialized expanders of various diameters are used for this. They are worn on the bar or bar, expanding them. Thus, it becomes more difficult to hold on to them, the grip is greatly enhanced.
There is another very popular simulator for grip strength - the Captain Crash expander, which is two handles with a spring between them. Such an expander must be squeezed by hand, which can increase the grip force quickly enough. The well-known rubber expander ring, which was very popular in the Soviet Union, can serve as an analogue of such an expander.
Grip Strength Training Example
So, now you know how to develop grip strength, now it’s worth showing an approximate example of a training program for the forearm muscles. The program is optional, you can choose for yourself the exercises that are best for you.
If you do not have the opportunity to go to the gym, then you just have to do visas on the crossbar. You can also buy an expander, which will be a loyal assistant in increasing the grip strength.
In the gym, do several exercises for the forearms, for example like this:
- Wrist flexion - 4 sets of 20 reps.
- Extensions in the wrists - 4 sets of 20 repetitions.
- Straight grip arms - 3 sets of 10 reps.
How to train the grip and whether to train it at all is just your personal choice. In any case, it remains only to wish good luck in any of your endeavors!