A strong grip with beefy forearms allows you use pull, lift, haul, and push heavier weights on all exercises. A weak grip is also often a limiting factor in pulling heavy weights, as seen in the case of deadlifting for many lifters. It's quite common nowadays to see a lifter being stuck at a certain poundage on the deadlift because his/her grip has failed before the main primary movers (back, hams, quads) give out. They resort to using wrist straps for heavier loads.
What usually happens is an increase in injury during the eccentric/lowering phase of the deadlift. The grip will continue to give out even with straps once you use heavier and heavier weights. If your grip and forearm strength does not catch up to the weight used, the tendons and connective tissues surrounding the skeletal region of the arms and hands wil be placed with excessive overuse, resulting in an increased chance of tearing something along the way.
A strong grip makes you stronger all over. There's no debate over this. Most lifters neglect grip training or leave it to just a few sets of half-assed wrist curls at the end of an arm workout. If you're grip strength is stalling, better get serious about grip training. Train your grip in all dimensions. Wrist curls are fine exercises but they're not the only determinant movements for improving and building a powerful grip.
If you want popeye forearms and a crushing grip, get rid of those straps and train your forearms and grip properly with a variety of exercises and exercise equipment apparatus.
Now, forearms respond very well with high reps, 12-15 reps, using barbell and dumbbell free weight movements. These exercises include:
- dumbbell or barbell wrist curls
- dumbbell or barbell reverse wrist curls
- dumbbell or barbell finger roll extensions
- dumbbell hammer curls
- barbell reverse curls
You can also use exercise equipment:
- Captains of Crush gripper
- wrist roller extension
- plated loaded grip machines
- pinch grip machines
Additionally, you also have supplementary movements,
- farmer's walk
- heavy db or bb shrugs
- finger rollouts
- static hangs from chinup bar
There are many different good and productive ways of training your grip. First, don't neglect compound free weight movements like the bench press, chinups, deadlift, and shoulder presses. These basic core compound lifts enhances your grip over time with increased loading. The more weight you use on these lifts, the better your grip will be.
Think about handling 500 lbs on the deadlift or benching 400 lbs. Do you think you will have a strong grip if you can handle that much weight successfully? Of course.
Next, take a series of 3-4 grip specific exercises and put them into a circuit. Do each exercise back-to-back without any rest. You may need to use less weight for this. Do 2-3 circuits. It's also a good idea to train your grip more often if they're lagging in strength. As you train them more often, your grip will respond well to the higher work rate and loading. It'll adapt accordingly.
For example, pair db wrist curls, reverse wrist curls, and finger rollouts in one circuit with 12-15 reps. You can also use advanced shock techniques like rest-pause, drop sets, and negatives to further thrash your forearms.
Finally, experiment with all types of rep ranges. 5-8 reps, 8-12 reps, and even 20 plus reps. The forearms respond very well to all rep ranges so use them all at certain phases of your training cycle.
If you have any questions or comments, don't hesitate to leave a comment below or email me at ZQH245@gmail.com or ZQH250@gmail.com
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