Info for beginners

[Jungledoc]

I have not specifically trained hand strength, though I've been lifting weights for a couple of years.

Could a few of you mention web sites that you think are either particularly good, or that are best ignored? GripFaq.com seems pretty good to me.

Also, could you either suggest, or direct me to simple beginning routines for hand strengthening? I don't want to add a lot of time to my workouts, but I think some hand work should be worked in.

Thanks!

[Autolupus]

:)The largest wealth of handstrength info can be found at Gripboard.com.:)

[Jungledoc]

Thanks!

[tyciol]

If you've been weightlifting you've probably done some stuff like pulling (deadlifts, rows, chins) which work the finger flexors at least. Doing curls works the wrist flexors and reverse curls works the wrist extensors. Statically and only in the mid-position for certain but it's still good. Wrist curls in particular work them through some RoM and you can vary which part is the hardest depending on your forearm alignment.

[jshreck]

Check out www.dieselcrew.com . They love grip work and I think you will enjoy their website.

[Draco]

I have not specifically trained hand strength, though I've been lifting weights for a couple of years.

Could a few of you mention web sites that you think are either particularly good, or that are best ignored? GripFaq.com seems pretty good to me.

Also, could you either suggest, or direct me to simple beginning routines for hand strengthening? I don't want to add a lot of time to my workouts, but I think some hand work should be worked in.

Thanks!

Check out Ironmind.com and get yourself a Captains of Crush gripper. If you've never worked on your grip, you should probably get the Trainer. If you have the cash, get the Trainer and #1. Other than that, you can slip a 2'' thick PVC pipe over a chinning bar at home to do some thick-bar chins, or try one-handed deadlifts if you have one of those short EZ-curl bars (either have the bar at your side, suitcase-style, or try straddling it.) For pinch-grip strength, try pinching some 10 lb plates together, smooth side out. For the wrists, try wrapping a towel around the bar for your wrist curls.

Everything I mentioned should cover all the aspects of hand strength, but if you could only pick 2, I'd go with the COC gripper and thick-bar chins. Both are quick and easy to incorporate if you're pressed for time.

[Phil Stevens]

Other then what was mentioned simple holds of a barbell can be great as well. Simply load up a bar in a rack where you have a few inch range of motion, Load that thing up HEAVY and let er rip, One simple long hold for time can go a LONG way. If you hit 30 seconds next time add load. Add it on to the end of training one day a week.

a word of caution. Grip like any other aspect of training CAN be over trained if you do to much. You still have to recover from it. Many people start at it and Go CRAZY balls out like any other training and they end up regressing and burn out fast. take one or two simple things that you suck at and look to make steady progress at them. You can always slowly add more training later.

[Draco]

Other then what was mentioned simple holds of a barbell can be great as well. Simply load up a bar in a rack where you have a few inch range of motion, Load that thing up HEAVY and let er rip, One simple long hold for time can go a LONG way. If you hit 30 seconds next time add load. Add it on to the end of training one day a week.

The only thing about that exercise is that it'll tax a lot more than your grip.

[Phil]

Grip like any other aspect of training CAN be over trained if you do to much. You still have to recover from it. Many people start at it and Go CRAZY balls out like any other training and they end up regressing and burn out fast. take one or two simple things that you suck at and look to make steady progress at them. You can always slowly add more training later.


I absolutely agree with you. I've seen a lot of people over train at the beginning of their grip training and have problems.

It seems to me that some people read the training routines of people who do advanced grip training and think that right off the bat they should be training grip 3-5 times a week... but that of course isn't true. I always recommend 1 day of grip training per week for an absolute novice than increasing the volume based on how their body responds and how quickly they recover.

When I started training grip I trained grip probably 10 minutes a week and i got results from it... at one point i trained grip 6 days a week, but that was after a lot of grip training.