Strongman Grip help, Part 1
jeremys said:
max log clean and press
18" deadlift
keg toss
atlas stones or someother loading event
deadlift hold
i don't have grippers
i have deadlift holds in my split, or i will anyways, but i am looking for a little more grip stuff
Sorry, Im real pressed for time tonight, but here’s what I can quickly tell you:
Wrist strength will be very important along w/ finger and crushing strength. Forearm strength will also be very helpful. If you could describe what you hold onto when doing the Keg toss that would also help, thou I'm assuming it is pinch related.
Some great exercises for the wrist you could use are:
Curling weight plates (see above post) this a tremendous wrist builder. Also good for the forearms.
Using a Wrist roller is also a very good way to build wrist and forearm strength (this is also great for getting big forearms)
Crushing:
Wire cutting is a great exercise for crushing strength, also works forearms and wrist.
The 'ringing out the towel' exercise from the above link is also a good exercise, it also trains most aspects of your lower arm.
If you wish you can also do plier lifting, thou it doesn't help as many other aspects of your grip.
Fingers:
Weight plate curling helps your fingers but you can also try finger deadlifts.
If you have a fairly large bucket you could fill with sand, that is excellent for jabbing your hands into and working your fingers. You can also work your extensors in this fashion.
Finger walking (see link) can be done with plates or a sledge-hammer. You may not necessarily need this but it is a very good exercise.
Jar lifting is another great exercise for working the extensors, just put something with some weight to it in a jar, and put your fingers in and press them out against the rim to try and keep the jar in the air.
You can also use rubber-bands for the extensors.
If you can thick-handled lifts are an excellent over-all grip and arm worker. If you wish you can wrap tape around a handle until it is approx. 2" in diameter.
Doing farmers walks in any style where you hold onto the weight is very beneficial. What is trained depends on the style of your hold.
That’s all for now, if you need clarification on any of these exercises, want alternatives or anything else grip-related, just post and I will get back to you later (it's about 12:30 right now). Also I will post exercises for pinch strength.
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