.gif "IP Gear")
- Joined
- Jun 5, 2002
- Messages
- 1,575
I have to admit that I have always been facinated by those with a strong grip. After several hours of searching the net I was able to piece together a pretty basic routine for strengthening my grip. I do this once per week, usually on Sunday, so I can give it my full attention.
Iron Mind CoC gripper
Start with #1 2 sets 5 each hand
1 set 20 each hand
#2 2 sets 5 each hand
Pinch grip 2 35lb plates smooth side out for time. I hold until they drop. Keep your toes out of the way.
Softball Hold (take a softball and drill a small hole in the center, screw in an eye-hook, attach a chain with weights to the hook) Sometimes I hold for time and other times I'll do reverse curls with it. You can also use a chunk of 4x4 and do the same thing.
Wrist roller 1 set forward and 1 set reverse. Use a piece of 2" PVC pipe about 18" long and a piece of nylon rope to build one.
This leaves my hands and forearms sore for a few days afterward.
I started doing this to help with strongman training. Your grip can never be too strong for those events.
PB
Iron Mind CoC gripper
Start with #1 2 sets 5 each hand
1 set 20 each hand
#2 2 sets 5 each hand
Pinch grip 2 35lb plates smooth side out for time. I hold until they drop. Keep your toes out of the way.
Softball Hold (take a softball and drill a small hole in the center, screw in an eye-hook, attach a chain with weights to the hook) Sometimes I hold for time and other times I'll do reverse curls with it. You can also use a chunk of 4x4 and do the same thing.
Wrist roller 1 set forward and 1 set reverse. Use a piece of 2" PVC pipe about 18" long and a piece of nylon rope to build one.
This leaves my hands and forearms sore for a few days afterward.
I started doing this to help with strongman training. Your grip can never be too strong for those events.
PB
