𝐆𝐑𝐈𝐏 𝐒𝐓𝐑𝐄𝐍𝐆𝐓𝐇

Grip Strength

Are you looking to improve your overall grip strength?

When working on building your grip strength, it is important to incorporate different exercises that challenge your grip such as holding onto uneven surfaces, adding in an element of dynamic stability and simple isometrics. Improving your grip strength can also lead to further strength gains in exercises such as a deadlift (assuming it is your limiting factor). .

1️⃣ 𝗞𝗘𝗧𝗧𝗟𝗘𝗕𝗘𝗟𝗟 𝗕𝗘𝗟𝗟 𝗚𝗥𝗜𝗣:
Grab a hold of a kettlebell by grasping it by the bell (upside down). This exercise can be done with either one or two hands at a time. If you do not have access to a smaller kettlebell like in the video, simply perform this exercise with a smaller dumbbell.

2️⃣ 𝗣𝗟𝗔𝗧𝗘 𝗣𝗜𝗡𝗖𝗘𝗥 𝗚𝗥𝗜𝗣:
Pinch two smaller plates together with the fingers and thumb. If this is too difficult, simply regress the exercise by holding onto one plate. This exercise can also be done with one or two hands at a time.

3️⃣ 𝗕𝗔𝗥𝗕𝗘𝗟𝗟 𝗙𝗔𝗥𝗠𝗘𝗥 𝗪𝗔𝗟𝗞𝗦:
Pick up and hold onto the middle of the barbell. Keep the opposite arm out to the side for support. Take small steps and avoid having the hips shift side to side. Minimize any movement in the barbell at all times to emphasize your grip strength.
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Follow 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗖𝗼𝗮𝗰𝗵 𝗠𝗶𝗴𝘂𝗲𝗹 (@valdezstrengthandperformance) for more strength & rehab exercises! 🚨