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Grip Roller
Improve Your Grip Strength NOW
These exercises are designed specifically to really improve your grip strength. They are deceptively simple, but with sufficient weight and determination they will challenge your abilities and develop you a crushing grip.
So, let's get started!
- Farmer's Walk -
This one is very simple. You pick up two dumbbells, heavy ones that you can barely hold on to, and hold them for as long as you can while walking with them.
That's it. Simple, extremely brutal on your forearms, and great for improving your grip strength. I know because my typing is hard right now because my forearms are sore.
For a bonus challenge you can try shrugs while doing the farmer's walk!
- Wrist Roller -
The wrist roller is a common piece of exercise equipment you may have seen. It's basically a tube or rod with a rope or chain attached to the center of it.
You hang a weight from the rope (or chain) and then, using your forearms, wind up the rope till the weight gets to the top. And then slowly, with control, you let the weight down.
Again, nothing real fancy - just something that's simple and brutally effective. Holding your hands down low, at around hip altitude with your arms extend downward, and winding up the weight with just your wrists and forearms is the way to go.
Also, make sure that you do this exercise with your palms up and with them facing down. This will insure even forearm development.
- Wrist Cast -
These guys are fun if you have an iron rod, or short barbell, or long & heavy sledgehammer, or sword, or 4x4 with a handle, or something long and heavy. Grab the rod in one hand at one end and, only moving your wrist, 'cast' the other end of the rod forward. Kind of like casting the tip of a fishing rod forward, but only using your wrist. Then, again using only your wrist, bring the tip back.
This is similar to pounding nails with just your forearm, with only a heavy hammer. And no nails. And nothing to nail in. But the movement is similar.
If you do any sport that involves that wrist casting movement, this will help you enormously.
- Weight Throw and Catch -
All this one requires is something compact and heavy, like a bag of lead shot, the end of a dumbbell, a lump of metal, or a heavy rock. Something heavy that you can grip in one hand.
Holding it close to your body in one hand, toss it up and catch it close to the other side of your body with your other hand. Then toss it back to your first hand. And then, just keep tossing it back and forth.
If you want to make it tougher you can get a heavier weight. Or just toss the weight higher, so that it takes more effort to throw and to catch. This also works on your gripping speed, which is helpful for many sports.
Improving your grip strength takes hard work, just like anything else of value in life. With these exercises you can start your grip training. If you need more ideas for exercises or strength training info, for your hands or the rest of your body, just click on the links below.
About the Author
I'm Aaron McCloud and I run Complete Strength Training, a site devoted to providing high quality information about strength training. To get more info about improving your grip strength, check out this page on grip strength exercise tips and techniques. I've been lifting heavy things and practicing Japanese martial arts for quite a while, so there's a lot of info about how to get stronger, more powerful, and more ripped. - Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.
Is there any everyday substance that could be used as a "grip juice" for roller hockey wheels?
I would like to use a tacky everyday substance in order to keep my wheels grippy.
A friend of mine who played at UNH suggested Windex many years ago.
That was for sport court use though no idea how it would work on asphalt.
How to add volume to thin straight hair with blow dry self grip velcro rollers curlers without heat