Grip strength is essential in strength training, especially if you work out with free weights. A strong grip allows you to securely hold the weight and perform exercises with good form. If your grip strength is not what it once was, lifting heavy weights could cause you to become unstable and lose balance during exercise movements. Dedicate part of your workouts to specific grip-strengthening exercises to develop powerful forearms and hand muscles.
Seated Palm-Up Barbell Wrist Curl
Sit on an exercise bench with a barbell resting on your thighs. Position your feet at approximately a shoulder-width distance and grasp the barbell with your hands from underneath, so that the palms are facing up. The arms should be apart the same distance as your thighs. Rest your arms, from the elbows to below the wrists, on your thighs. Keep the wrists clear of the leg. Allow the wrists to unhinge and hang below your arms. This is your starting position. Begin by slowly curling your wrists and bring the barbell up. Curl up as far as you can and hold for one count, squeezing your inner forearm muscles. Then release and slowly lower the barbell back to its starting position. Exhale on the way up and inhale on the way down. Do two to three sets of 10 to 12 repetitions. Perform this exercise slowly and control your wrist movements.
Static Hang
Grab onto a pullup bar with your arms shoulder-width apart. Curl your lower legs backward and cross them. Remain completely still as you hang from the bar. Concentrate on maintaining a strong grip on the bar and hold your position for as long as you can. Avoid making movements of any kind as this only wastes energy. Once your muscles begin to burn, continue to hold on and force your mind and body through the fatigue. Don't let go until your muscles fail, causing you to lose your grip. Rest for three to four minutes then repeat three more times. You can switch the type of grip you use after each set from a pullup grip to a chinup grip or mixed grip.
Ball Exercise
Grab a ball that you can easily hold onto, such as a tennis ball or racquetball. Squeeze the ball as hard as you can for 20 to 30 seconds, then release and rest for 45 seconds. Repeat at least three to four times in each hand. Breathe normally throughout this exercise. Concentrate on maintaining a constant amount of pressure on the ball when squeezing. Don't pump the ball by contracting and releasing your grip. Keep the rest of your body still while doing this exercise.
Plate Pinch
Pinch two weighted plates together between your right hand. Hold the plates from the top and use your fingers to push the plates together as hard as you can. Lift the plates up from the ground and hold them at your side, with the arm extended. Hold the position for as long as you can. When you feel the weight beginning to slip, bend at the knees and lower yourself to slowly set the weight on the ground. Don't drop the weight to the ground, as the plates may fall onto your feet. Repeat the exercise with your left hand, then rest for one minute. Do two to three sets total.
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