How to strengthen your grip: examples of exercises. Increased grip strength

Greetings to all lovers healthy image life and sports!

Conducting for each athlete free time in the gym, you need to have a muscular body, a sculpted torso. All this is achieved with the help of heavy projectiles and large weights. The result of the progression depends proportionally on the strength. We perform most pull-ups, lifts, and push-ups with our hands; developed hand strength is an important component. Today we will study grip strength training. Let's consider the theoretical and practical aspect of training hands and fingers in a strength sport - bodybuilding.

Strengthening your hand grip

Many may question the importance of grip strengthening for bodybuilders. After all, grip strength training is needed primarily for fighters performing in, on the tatami, in. And when lifting a barbell or dumbbells, muscle mass grows and, at the same time, endurance develops in the pre-shoulder area of the arm. Yes, but not all exercises are training programs aimed at strengthening the hand grip. To give strength to your hands, you need special grip strength training.

So what does a well-developed grip strength training program look like? Let's consider the theoretical side.

Exercises to strengthen your grip develop:

High degree of compression. You can clearly see this when shaking hands. A person with a strong handshake has strong fingers, the training is obvious.
Ability to hold a load for a long time with hands and fingers. had strong fingers, in the circus arenas they demonstrated such techniques with weights and heavy balls that indicate regular grip strength training.
Pinch force. Here we're talking about about a strong thumb. The strength of the thumb indicates the strength of the entire limb.
Powerful brush. A trained hand can easily hold an object in vertical position Aweigh.

The above components together will give you strong arm strength when working with free weights and weights. Now let’s look at each point separately and see what objects can be used to train grip strength for an athlete new to the gym. But before starting any workout, you need to warm up. In our case, clenching and unclenching fingers into a fist. Rotational movements of the hands.

Hand and finger training for beginners

Training the fingers by increasing the force of compression.

Carpal expanders are suitable for strengthening, rubber rings. Daily back-and-forth movements with the expander will improve the strength of your fingers and hands. A tennis ball works great. Squeeze it either completely with all phalanges, or separately, for example, with your thumb and forefinger. In the future, try holding the expander or ball in a static position for a few seconds. Great grip strength training.

Load holding force.

Without is good developed strength holding, it will be difficult to develop the endurance of the arm as a whole. To do this, use thick barbells during training. The neck will come in handy. By training with a large bar, an athlete will increase his grip strength by 100 percent. There is no axle from the lining; purchase a handy neck extender for a standard barbell at a sports store. If you don’t want to bother, I suggest you take a weight plate in each hand in the exercise machine and walk yourself from one wall to the other. This is a "farmer's walk". The longer the walks, the stronger the grip will become. Don’t grab heavy plates or dumbbells the first time – develop gradually.

Pinch force.

Training the hands, or rather the fingers, promotes progress by increasing the weight of the weights. An elementary exercise for finger endurance is the process of holding a barbell disc with your fingers. To begin, take five-kilogram disks. If you have strong fingers and the disk is in supine position has a protrusion; grab it with your finger and try to hold it suspended.

At home, you can train your grip strength by doing push-ups from the floor on your fingers. An affordable option for beginners is to take a few pharmaceutical or bank rubber bands (about ten pieces) and place them on your fingers. Start moving your fingers to the sides so that the equipment does not fly off. For the more experienced, I suggest strengthening your fingers with door pull-ups.

On the horizontal bar using a monkey grip. Hanging on the crossbar, remove thumb hands. Hang on the phalanges of four fingers for some time.

A homemade version of grip strength training. Tie the end of the rope to the tube, and fasten the other to a dumbbell or weight plate. Rotational movements lift the load by wrapping it around the pipe.

There are also special items for developing finger strength. The latter are shown in the photo.

Powerful hand.

Strengthening the hand grip depends on the strength of holding objects with the hand. To train hand endurance in general, there are the following types of exercises and objects. Pull-up on the horizontal bar. Well, I don’t think there’s any need to explain the pull-up technique, but pay attention to what methods of pull-ups exist. Any exercises with weights will strengthen your arm.

At home, we wring out the washed towel with our hands. Simple but tasteful training of hands and fingers. Focus on rope climbing once a week.

If you have extra money, buy a special exercise machine to strengthen your hand. Powerball – sports ball based on the gyroscope principle. If you want to hold the ball in your hand more tightly, it wants to escape from your embrace. Sotsky simulator (buffalo). Trains fingers, hand, forearm.

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Good afternoon, happy hour, we are glad to see you with us! We open the first Friday of September with a series of interrogative and questioning notes. This means that for a whole month we will be examining “how-topics”. And the first one according to the plan:) we have the following one - how to increase grip strength.

The conversation ahead is detailed and thorough, so prick up your ears and listen carefully.

So, if everything is assembled, then let's start broadcasting.

Grip strength: everything you need to know

How often do you work on your grip when you come to the gym? Once, twice a month, or maybe never at all? I am more inclined to believe that it is the latter option that will be close to many. Just as young people very rarely train their legs (especially their calves), there is practically nothing in the way of grip strengthening exercises. But here’s the problem: if you are a girl, then you probably want to have elastic and voluminous, or, at least, not flat buttocks. And to achieve this goal, you come to the gym and do not “fitness” - training with your own body weight, but strength work with weights. Surely, both and all kinds of traction (for example,) are used.

So, at some point you reach the “handle” - the point at which your arms/hands are simply not able to support the required weight on the apparatus. In other words, your buttocks have just begun to receive the load, and your hands, or rather your grip, do not allow you to complete the workout at a high ideological level. You are unable to complete another rep, let alone the remaining sets. The bottleneck in our example was grip strength. It was this that became the factor limiting the volumetric growth of your buttocks.

If we put this situation into numbers, then 90% young ladies from the audience walk around with underdeveloped/underdeveloped gluteal muscles precisely because of the grip. How do you like this information? It's sad, isn't it? Surely your butt also falls under these statistics. To break this vicious circle and give our wives (not their name) carte blanche for growth, we started this article. And further in the text we will look at how to increase grip strength and force the muscles (not just buttocks) grow volumetrically.

Note:
All further narration on the topic of how to increase grip strength will be divided into subchapters.

Why develop grip strength?

If you still don’t understand why developing grip strength, then the following arguments will guide you on the right path. Here they are:

strong grip= lifting heavier weights. There are a lot of “pulling” exercises in fitness/BB, for example, Romanian deadlift, dumbbell row with one hand. In all of them, grip plays an important role. You will be able to complete the first sets of exercises, but to complete them all, you need a developed grip. The latter will allow you to progress in working weights;
stronger grip = better endurance. Performance larger number repetitions are another benefit of a strong grip;
stronger grip = better resistance to injury. Strong muscles And connective tissue more resistant to injury. Even if the latter happens, the muscles recover faster and the athlete returns to training faster;
stronger grip = more muscle mass. This is another effect that a developed grip can have on the condition/performance of an athlete.

Note:
In addition to the rigidity of holding the implement, a strong grip has an impact on the proximal muscles and training nervous system. There are many mechanoceptors in the hands (disproportionately more than in other areas of the body), and as the grip strengthens, they learn, transmitting more and more nerve impulses to the brain. The connection, the brain-muscle channel, thickens, causing (recruiting more fibers) the athlete is able to lift greater weights.

Who has a stronger grip, men or women?

Of course, in men, many of you are sure, but this is not entirely true. For example, take an average man, usually an office worker, and his wife (usually this is a “working” woman). It shows everyday life, a child, carrying bags from the store. And if you send them to the gym to perform (with a standard weight corresponding to each person’s body weight) grip exercises, then the young ladies will demonstrate better results.

The whole trick is that constantly carrying bags from the store, carrying a bucket of water when washing the floors in the apartment and other household goodies - all this has a direct impact on the muscles of the forearms and the strength of the hands. Therefore, working women (for your build) have sufficient (very often exceeding men's) grip strength.

Now let's get down to it...

Anatomy of the muscles of the forearms

In our previous notes, in particular this one, we have already considered the issues of the structure of the forearms, but in the key of the entire muscle group - the arms. Now we will consider only the segment called forearm, and only the muscle layer.

Forearm - second largest segment upper limb. It extends between the elbow and wrist and is divided by layers of fascia, bone and ligaments into the anterior (flexors, flexors) and posterior (extensors) regions. They are separated by a lateral intermuscular septum, an interosseous membrane, and have deep fascia attachments along the posterior border of the ulna. The muscles of the anterior region are flexors, in three layers.

The surface layer is represented by the following “elements”:

flexor carpi ulnaris;
palmaris longus;
flexor carpi radialis;
pronator teres.

The intermediate layer is represented by the superficial flexor digitorum:

flexor digitorum profundus;
flexor pollicis longus;
pronator quadratus (lies in a deep layer).

All these muscles in the anterior region are responsible for flexion of the wrist/fingers and pronation of the hand. They are innervated by the median nerve, with the exception of flexor ulnaris carpus and the medial half of the flexor digitorum profundus, both of which are innervated by the ulnar nerve.

Muscles posterior region present in two layers: superficial and deep.

The surface layer consists of:

brachioradialis;
extensor carpi radialis longus;
extensor carpi radialis brevis;
extensor digitorum;
extensor of the little finger;
extensor carpi ulnaris;
elbow muscle.

The deep layer includes:

arch support;
abductor pollicis longus muscle;
extensor pollicis brevis;
extensor pollicis longus;
extensor index finger.

The muscles of the posterior region are responsible for lengthening the wrist/fingers and supinating the hand. All of them are innervated by the radial nerve.

In assembled form, the picture version of the anatomy of the muscles of the forearms looks like this.

Actually, in theory, that's all. And because you won’t be full of it, then Special attention we will devote practice.

How to increase your grip strength? The practical side of the issue

In this part of the article we will talk about the importance of forearm training, its technology and, of course, we will consider the whole range of exercises for creating a grip of steel (and in two schemes – male and female). So, let's go in order.

Weak forearms as a limiter for muscle growth

Let's figure out if this is so, and if so, why.

Did you know that the hands have the largest projection area on the cerebral cortex? The brain is the mover of all our muscles, it commands our body. The brain has a large surface, divided into parts, each of which is responsible for one or another muscle unit. The hands on this surface correspond to a fairly large “piece” (more than chest or back muscles). According to the feedback principle, nerve impulses run back from the hand muscles to the brain, which means that the more often you train your hands, the higher the overall energy tone of the brain. Hand training energizes the brain, increasing its overall activity.

In addition, the latest Scientific research show that due to the hand-brain connection, a powerful grip increases force output per single repetition by 6-8 (up to 10 ) %. And vice versa - weak hands/forearms depress the psyche and prevent the athlete from doing his best in strength training.

Conclusion: overall strength An athlete can be limited by weak forearms. The stronger the hands, the higher the impact from any (especially on hands) exercises. Therefore, if your hand growth has stopped, pay attention to strengthening your grip.

Forearm training technology

To understand how to properly train the muscles of the forearms, you need to find out which " categories" include their fibers and what percentage of them a given muscle group has.

Physiological researchers believe that the muscles of the forearms have the same (or approximately the same) ratio of fast and slow muscle fibers, 50 on 50 . From theory we know that white m.v. (fast) have higher growth potential. Thus, two approaches are applicable to forearm training:

the same (meaning time parameters) work with both types of fibers. For example, 2 work has been going on for weeks on the red and 2 weeks over white m.v.;
work shifted to the development of fast m.v. (predominance of some over others). For example, 3 weeks of training for fast fibers And 1 a week for slow periods

How to train one or another type of m.v. we talked in detail here. If the approach is closer to you №2 , then work your forearm muscles with high intensity, extreme weights and low repetitions ( 3-7 ) . A isometric exercises(to maintain weight) spend no more than 15-20 seconds

Types of grips. Which one to train?

It would seem, what other types of grips? Is there some kind of classification? Yes, I have. Let's go over the terminology and exercises for each.

So, there are grips:

compressive. Each of us encounters this grip every day and it represents a handshake - squeezing something clamped in the palm. Pumping up this grip determines how long you can hold a heavy dumbbell/barbell throughout the entire set/sets. Training: hand expander or compression of the wrists, which contain a thick bar 5 cm;
finger grip. The most striking example is holding an object with your fingers. Pumping up this grip determines how strong your thumb will be. Workout: static/isometric exercises (for example, holding pancakes with your fingers), holding a water bottle with your fingers;
power. It involves taking something heavy in your hands and carrying it some distance. Pumping up this grip determines how heavy the dumbbells are and how long you can carry them. Workout: exercise, walk with a trap bar.

Well, now we’ve reached the picture part of the article, and then we’ll find out...

How to increase your grip strength? What exercises will help me with this? Option for men

Yes, you heard right, we decided to divide our exercises into “m” and “f”. And, I think, in the process of getting acquainted with them you will understand the reason for this division.

The following information will be presented exclusively in photo series format, i.e. We will only indicate the name of the exercise and provide a visual of it. So, if your grip leaves much to be desired, then include some of the following exercises in your hand training.

No. 1. Barbell exercises

wrist curls with a barbell with an under/overhand grip;
lifting and holding the barbell, gripping with one hand in the middle;
deadlift with shrugs;
walk with a trap bar;
swinging up/down the bar;
lifting the bar onto the biceps, grip at the edge.

No. 2. Exercises with dumbbells

farmer's walk with dumbbells;
hold + shrugs with dumbbells while sitting on a bench;
holding a dumbbell with an overhand grip;
bending the wrists with a dumbbell with an over/under grip, positioned at the edge of the bench;
pronation and supination, rotation of the hand with a dumbbell lying on a bench sideways.

No. 3. Exercises on the horizontal bar/parallels

push-ups from above from the “thick horizontal bar”;
hang for a while on a “thick horizontal bar”, grip with one/two hands;
hanging/holding the position of yourself on your hands at the top point on the horizontal bar;
hanging/holding the position of yourself on your hands at the top point on the straps/towels on the horizontal bar;
retention (with periodic change of position to vertical) yourself on your hands on the lower bars in a downward-forward tilt position.

No. 4. Home exercise (using handy equipment)

finger push-ups;
compression of a metal expander (rubber round for girls);
retention 2 pancakes with your fingers;
fingering back and forth across the book;
fingering back and forth across two aligned boards;
raising a row of bricks;
lifting a chair by one leg with weight;
holding the pancake with different fingers.

Now let's move to another camp and find out...

How to increase your grip strength? What exercises will help me with this? Option for women

Of course, women do not need large forearms, and therefore the nature of the exercises for them should be different from men's.

Young ladies better pay attention to the following exercises:

vertical pull of the rope handle to the lower chest area while standing at the block;
bodybar reverse biceps curls;
lifting the weight up by the handle;
squeezing a tennis ball;
spreading your fingers with rubber bands on them;
rotation in a circle (clockwise and counterclockwise) the hand in which it is located (held by the bottom and in a horizontal position) water bottle.

Well, let’s make it clear in conclusion...

There are exercises, what next?

Give your forearms a full day of training per week. muscle group bottoms or work them at the end of each workout (1-3 exercises);
do not start upper training with your forearms, as this will reduce its overall effectiveness;
use either a combined approach, training 50 on 50 red and white muscle fibers the same number of times a week or shift the focus to quick m.v., spending several times more workouts on them;
girls who want to significantly increase the volume of their buttocks should strengthen their grip in order to lift/increase working weights (and the projectile was held in the hands for a long time) in the following exercises: Romanian deadlifts with a barbell and lunges with dumbbells;
use no more than for a gym session 3 conditionally basic (with apparatus) exercises and no more 5 at home;
It takes a relatively long time for your forearms (like your calves) to “fill up” with strength/increase in volume, so don’t count on quick results. Your waiting period will be on average 3-5 months.

Actually, we’re also done with practice, all that remains is to summarize all this trouble :)

Afterword

First big post-vacation post where we learned how to increase your grip strength. Oddly enough, nothing unusual was revealed to us. There are no hidden secrets that will make your grip iron-clad in a click. Those of you who are patient will be rewarded a hundredfold. And those who are very patient, maybe Valeritsa and Tamaritsa will catch up with them :).

That's all for now. Thank you for spending this time in our company. See you in touch!

PS: How are things going with your grip?

PPS: did the project help? Then leave a link to it as your status social network- plus 100 points towards karma guaranteed :)

With respect and gratitude, Dmitry Protasov.

Grip training is significantly different from forearm training, since grip strength weakly correlates with muscle mass hands What develops is what we eat! It is precisely for this reason that if your task is to strengthen your grip when you complete a deadlift, then best exercise than holding a personal max-si-mu-ma for one repetition in your hands simply does not exist. You take the barbell and do 3-5 reps, holding it in your hands for as long as possible. It goes without saying that from training to training the time should increase, since the main principle of training is the progression of loads. There is no point in holding more personal max-si-mu-ma in your hands, since it will be difficult for you to even remove such weight from the stands. You can manage it best in power frame to avoid the unpleasant possibility of the barbell falling on your legs.

It goes without saying that holding a barbell is not the only exercise for developing grip strength, especially since it is very highly specialized. If you are interested in grip training for a more varied activity, for example, if you are a cross-fitter, a weightlifter, or simply like to perform more dynamic exercises, then you should You should pay more attention to developing the strength of this part of your body. You can define two types of exercises: for developing tenacity and for developing forearm strength. It is the fingers that develop the chain-bone control, and the development of forearm strength will increase the total weight that you can hold. That is, the first exercises allow you to hold weight longer, and the second exercises hold more weight.

It is best to train your grip after training your arms or back, since both exercises put more or less strain on the forearm, acting as a kind of warm-up. It’s not that you need to train your back just to warm up your forearm, it’s just that during these workouts the forearm gets a good load, warming up and, thus, no-ve-li-ru There is a possibility of injury. Before training the main muscle group, it is, of course, better not to train the forearm, since a tired forearm will distract you and will not allow you to concentrate on training the more important body parts. If you train ligaments and joints , then grip strength training is logical for you on this auxiliary day.

Exercises to strengthen your grip

Holding the bar - this, as mentioned above, is the main exercise for strength-lo-vi-kov, which is not-about-ho-di-mo to be performed in a power rack, holding a personal max-si-moom in a position howl traction maximum amount of time. Perform 3-5 approaches, resting between each for 30-60 seconds. Try to add at least a few seconds to the total time you hold the barbell during each workout.

Rotate the handle - this is the most famous exercise, a simulator for which was in every Soviet weightlifting gym. If you don’t have such a special machine in your gym, you can use a crossover, a thick wooden stick and a cable. The cable must be long so that you can wind it around a stick, so it must also be soft enough and at the same time strong. Management, accordingly, involves winding and unwinding the cable on this stick, and the degree of load is regulated by the number of pancakes suspended on tro-sik.

Holding pancakes – this exercise already allows you to develop the strength of your fingers by holding the pancakes with them. When you can calmly hold 50 kg plates in your fingers for more than 2-3 minutes, you can resort to the coin exercise. A hole is made in the coin, a cable is inserted into it, a pancake is attached to the cable, and then you hold the coin. Believe me, this exercise will not leave your fingers indifferent!

Hanging on the horizontal bar - that's another thing great exercise, creating a static load on the muscles of the forearm, thereby increasing grip strength. It goes without saying that the vi-net can and should be done with additional weight. This exercise is similar to holding a barbell, but it will not be possible to fully replace one exercise with another, since the load-bearing characteristics are different in each of them.

Expander - This classic exercise to develop grip strength, with the help of something, among other things, you can also develop the mass of the forearm, and the muscles will look very dry. The exercise is performed in an elementary way - the es-pan-der is compressed and released, you can use it instead of an expander tennis balls, but es-pan-der is much more convenient, since it allows you to change the degree of resistance.

A lot of men dream of a powerful grip. However, for some it is a privilege, and for others it is an important necessity, without which it is impossible to build a career or achieve success in sports. It is important for every athlete who goes to the gym and has made a clear decision to progress in this matter, day after day, week after week, year after year, to know how to increase grip strength. Now you will understand why this is needed and what exercises will turn your hands into a vice.

Why do you need a strong grip?

The answer to this question is obvious to anyone who has given himself at least once in his life high load in the gym, understands perfectly how important it is to be confident in the strength of your forearms. Working with big scales, and other exercises require the athlete to have power in his arms, otherwise it will not be possible to load the core muscles. It just won't hold the weight.

When the projectile slips out of your hands it:

Unpleasant to say the least
Violates the technique of performing the exercise
Does not allow you to properly load the muscle
May cause injury to the athlete

In addition, there are people who simply need a powerful grip. This includes wrestlers, judokas, karatekas, arm wrestlers and so on. But if the latter build their training mainly with an emphasis on developing a strong grip, then for everyone else this method is various reasons doesn't fit. And besides, they don’t need to have such powerful and swinging arms. It is enough to simply strengthen the muscles and ligaments without reaching such volumes, and the following exercises will help you with this.

Exercises to develop an iron grip

There is a complex of simple, but at the same time effective exercises, which, when combined correctly, will help develop the power of your hands.

Stretching a belt or rope- Very interesting exercise, which sailors and soldiers used back in the tsarist army. IN hand-to-hand combat all means are good, and in the turbulent pre-Soviet times, clashes occurred quite often. Times have passed, but the effectiveness of the method remains. You must take a strong belt or thick rope, and then begin to stretch it, trying to break it. Systematize this exercise to achieve better effect do 20-25 stretches in 3-4 sets. It may seem simple, but in reality, not everyone can do 15 repetitions.

Start stretching the rope, trying to break it. To achieve the best effect, do 20-25 stretches in 3-4 sets

Pull-ups and hanging from a belt or rope– the principle is the same as in the first exercise, only the effect is much better. The main thing is not to make loops around the wrist - remember that you are strengthening your grip first, but doing pull-ups at the same time.

Rope climbing with corner – complex exercise, which will strengthen not only your grip, but also load your abs along with the latissimus dorsi muscles. Climb until your hands can hardly be clenched into a fist, and since this exercise is new, this effect will not take long to appear.

Rope climbing will not only strengthen your grip, but also load your abs along with your latissimus dorsi muscles.

Climbing on the monkey bars is also a great and simple method to strengthen your grip. The exercise must be performed until complete failure. This means that when you can no longer progress through the pipes, dismount, rest and start again. The point is to load your arms to such an extent that even the first “step” is difficult for you.

Hanging on the bar- the simplest and most common exercise that is familiar to many school lessons physical education. You need to perform it all the way, continue to hang on your fingers and fight for every second, because this is what will determine the power of squeezing your hand in the future. Once you can hang without much difficulty for 5-10 minutes, you can add weights to continue progressing.

Squeezing the expander- also a familiar exercise that is best combined with any other. The main advantage of working with an expander is the ability to pump up the relief or, conversely, load the forearms.

When squeezing the expander, you load your forearms

Conclusion

Proper combination of the above exercises will help you realize your dream and develop powerful forearms. In addition, it would be useful to add a barbell or dumbbells here, as well as combine them with various methods strengthening the grip. It is unlikely that you will be able to achieve it right away good performance, but remember that the body is not built in one day. Try it, and soon you will be able to turn your hands into a steel vice.

Find out how to strengthen your grip and make a steel vice out of your hands that will hold the weight firmly in your hands + examples of important exercises.

Everyone has a situation when sports equipment sneakily slips out of your hands, although you haven’t fully loaded the muscle being trained. This is where wrist straps come to the rescue, they take the load off and work the muscles well, but the grip suffers first of all; this does not make it stronger. What to do?

Strong grip

Every man visiting Gym, don’t mind having a strong grip, because training with, and even more so, execution requires strong forearms, when the hands unclench, releasing the weight at the wrong moment, this leads to:

Not a pleasant feeling, as the weight slips out at the most inopportune moment

Violation of exercise technique

Increased risk of injury

Low load on the trained muscle

Moreover, a strong grip is very important for those who are interested in wrestling, arm wrestling, kettlebell lifting, their training is almost entirely focused on strengthening the hand and forearms; the following exercises will help to create a powerful grip.

Exercises for grip strength

There are a number of simple, but at the same time effective exercises that will strengthen your grip and make your forearms strong:

Rope climbing– remember your physical education lessons at school, this simple exercise will make not only your grip and forearms strong, but will also give you a good load latissimus muscles And . This should be done until your hands can squeeze the rope and your forearms reach muscle failure. And since this forgotten exercise will be new, the result will appear quickly.

Stretching the rope- an exercise that sailors actively use, you take a thick rope and begin to stretch it, as if trying to break it. Perform 15-20 repetitions, stretching the rope with all your might for 2-3 seconds and so on for 3 approaches. At first it may seem very easy, but at the end of the exercise you will feel the heaviness of the exercise.

Pull-up on a rope- in this case, you can grab the rope with both hands or separately with 2 ropes, it is important not to make a loop around the wrist, remember that you are pulling yourself up due to the strength of your grip.

Hanging on the bar- probably the simplest exercise, you just need to hang on the bar and hang as hard as you can until your fingers unclench. When you can reach the 5 minute time limit, hang the weight on your belt and strengthen your forearms further.

Weight retention – reverse exercise hanging, you need to approach the bar on the supports, preferably so that it is approximately at the level of the groin, just lift the bar and hold it while the weight presses down. Must be taken heavy weights To literally tear your forearms, you need to hold the weight for at least 10-20 seconds.

and hands with a barbell– the exercise can be performed with both dumbbells and a barbell; it works the forearms well, making them powerful and muscular, which will definitely increase grip strength.

Cranking a weight with a handle- a fairly simple exercise, for this you need a handle, a cable or a rope holding a weight, which you wind only by twirling your hands, to make it clear, the exercise is shown in the figure.

Perform these exercises in combination and your forearms will gain strength, your grip will become strong and you will be much less tormented by the question of how to strengthen your grip. The main thing is not to be lazy and everything will work out for you!