A strong grip improves your ability at all types of grappling, wrestling included. Multiple types of grip training, including working on your crushing grip, pinch grip and grip endurance, help you improve for success. A strong grip helps you maintain wrist control on your opponent and avoid winding up on the receiving end of the same type of control. Consult a health care professional before beginning any sort of strength or athletic training program.
Step 1
Load a heavy barbell, pull it from the ground, and hold it for as long as you can to train your grip endurance. Try for at least 30 seconds per hold. If you manage 45 seconds, increase the weight.
Step 2
Walk with heavy dumbbells, and work up to carrying your body weight for at least 50 yards. This exercise is known as the farmer's walk.
Step 3
Carry heavy sand bags with a pinch grip. This strengthens the grip of your thumbs, which is important in maintaining wrist control. Do this exercise in the same manner as you would the farmer's walk with dumbbells.
Step 4
Close the heaviest had gripper you can find for five repetitions. Work on closing it for 10 repetitions, then move up to a stronger gripper. This works your crushing strength, or what most people commonly call grip strength.
Step 5
Squeeze tennis balls as hard as you can for as long and as you can. Do this exercise every day if you can.
Tips and Warnings
- Do not train your forearms directly in the hope of this improving your grip strength. Most of your gripping strength comes from the muscles and tendons of your hands. Wrist curls do very little to build grip strength.
- If you experience pain in your hands, you may be overtraining, so slow down. If the pain continues, consult with your doctor or fitness trainer.
Things You'll Need
- Barbell with plates
- Dumbbells
- Sandbags
- Hand grippers
References
- "Mastery of Hand Strength, Revised Edition"; John Brookfield; 2009
- "The Grip Master's Manual"; John Brookfield; 2002
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