Grip Strength

A

aharris84

0
Wondered if there are any exercises that can effectivly target grip strength? I have an Ivanko gripper thing (looks like a miniature harp) and the table @ says I am using the setting that provides 213.5 lbs of force (positions 9&7). On that setting I can do 10 reps x2 for each hand, but then I can barely hold a pencil. I have tried going up in the settings, but it just doesnt work (cant finish sets). I have been at this setting for quite a while and I guess its a plateau or something.

Looking to switch up the exercise to see if that will help me rise above that plateau, any suggestions?

Thanks
 
do things in the gym without straps. Deadlifts increased my grip strenght. Though it depends a bit what you want grip strenght for. Want to be able to crush other peoples hand when you shake, or do you want to hold a big deadlift with no straps?
 
thing is with grip, atleast in my experience, but ive heard it from others too. Is that its kind of specific. If you do alot of wrist curls, you dont nessicarily get better at crushing peoples hands or holding big deadlifts, etc. So its best to train the grip quality you need to improve. Want to hold a big deadlift, practice holding heavy stuff in your grip. Want to crush peoples hand, practice it and do the "gripper thing"

Try doing something different than 2x10. Try doing 3 sets of 8 for example, or something like that, mix it up to break the plateau.
 
Last edited:
One bit of advice though. If you want to practise crushing people's hands. Do it with somebody your size or smaller. Otherwise... :D
 
The crushing hands thing is pretty close to the mark. I practice Aikido and Karate and have found that my already above average grip strength is a huge boon, so I wanted to see if I could improve it further without too much gym work (I dont have access to a gym this summer).
 
Another option is to try much higher reps. Depending on the fast twitch/slow twitch muscle fibre composition of the particular muslce group you are trying to strengthen some individuals respond better to much higher repetitions (25-100), and almost everybody sees some improvement with a short cycle of higher repetitions.

Also, remember to see progress you need to be increasing the load in some way. Some ways to increase the load are:
1. higher resistance
2. shorter rests between sets
3. higher acelleration
4. more sets
5. more repetitions per set
 
So my new goal is to do the granny smith apple crush without moving my fingers around the apple (like most of the people on youtube do). I can do it farely easily if I move my fingers.

I am guessing that the best way to do this would be with a non-straight grip exercise (like not having all fingers in a row). And I think I have found what Im looking for. They are called Pinch Pucks

Do you guys think that would help? I think I would make a variant that instead of hanging weights from them, I could hang them from my pull up bar. Thoughts on that?
 
Last edited:
Woodt said:
Yeah, Karky, I know of people who aim to get better grip to crush people's hands...
Click to expand...

lol this older guy who was about 25 crushed my hand in the pub - i asked for it because I tried to crush his first lol.

In a years time or so I want to be the pub handshake master lol
 
Heck Yea. Those are great. They have all of them at the gym. The #4 is ridiculous. I have only seen 2 people close it.

You need a grip dynomometer to test grip strenght
Click to expand...

Nah. You only need pick up larger objects to test grip.
 
evolution said:
Captains of Crush anyone?
Click to expand...

I was thinking of getting these but when I tried out one (I am not sure of the resistance), I did not notice a large difference from the Ivanko. And Im pretty sure the Ivanko has more/higher resistance settings.

An Update -
I took Tony's advice and did deadlifts today with a large diameter bar. That REALLY helps. It feels like Im targeting completely different muscle range than with any sort of gripper. I might have to actually pay for gym access for the summer to continue doing this.

I also use my own idea with the pucks and pull up bar, and while that is kind of a cool novelty trick (I think I can probably hustle some money out of people with this one!), Im not convinced it will be very helpful for grip strength growth(however I have obviously not had enough testing time to make a judgement based on empirical evidence yet).

So thanks for the good ideas!

Edit- I tried to give Tony McClellan rep for his suggestion but I dont think it worked?
 
Last edited:
Woodt said:
- ha that dude is crazy.
Click to expand...

Lol, I'll have to try some of those and then I might appreciate the feat 'cos at the moment it just looks like an average guy giving himself a hernia trying to bend a pissy little 8" wrench over his leg.
It must be harder than it looks I guess
 
You must log in or register to reply here.
Back
Top