Techniques To Improve Grip Strength

How To Train The Grip

Traditional isolation exercises people often think of as grip work, wrist curls for example, aren’t all that effective. What really gets your grip strong is doing compound movements with significant load where the implement is held in such a way your grip is the limiting factor.

With more programming and movement variations geared towards improving grip strength in coordination with peak tension and stability throughout the pillar (shoulders, hips and core functioning together), we not only ensure greater carryover to athletic performance but also that building strength is not only adding poundage to the bar, but is maintaining proper biomechanics, and movement function. This is because making grip the limiting factor limits load, which would otherwise be moved with heavy compensation patterns and loss of positional authority at the spine, pelvis, shoulders and hips.

“For the golfers purposes training should provide the opportunity to strengthen movement patterns, improve injury resilience and enhance central nervous system function”

Thick Grips

Below is Rafa Cabrera Bello hitting some thick grip RDL’s (he’s MacGyvered a thick grip by wrapping a towel around a standard barbell) to improve his grip strength. This variation provides all the same benefits as the double overhand deadlift just amped up thanks to the larger circumference of the bar.

You can also use fat gripz that attach easily to any barbell or dumbbell therefore allowing you to do a greater variety of movements

Deadlift With A Double Overhand Grip

Whilst the mixed grip is incredibly popular on powerlifting platforms, as it reduces the grip strength requirements and allows more load to be lifted, for the golfers purposes the mixed grip is a missed opportunity to develop grip strength as well as increasing the risk of injury and pain in the elbow and biceps tendon. It also means less co-contraction and stability throughout the forearms, shoulders, core and hips is developed.

Note: At certain points in time, depending on your goals and injury history it maybe worthwhile to deadlift with a mixed grip, this is fine, but be sure to alternate your grip around each set

 Kettlebell Bottoms-Up Presses

Turning the kettlebell upside down and pressing whilst keeping the bell straight up requires grip strength a plenty, as well as scapular stability and huge amounts of co-contraction between the forearm, shoulder, upper back musculature and core. In fact, those with elbow or shoulder pain when pressing will often find this pain free as it turns on secondary stabilizer muscles so much.

Towel Grip Rows And Pull-Ups

Whilst the grip is taxed phenomenally these variations also place a huge emphasis on shoulder and scapular stability thanks to the unstable/ flexible nature of the towel.