Grip and Hand Strength Training

Gripper Training

I'm going to be posting pictures of my actual physical training log that has the Gripper Training included in it.

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Are Weight Training Images 'Picture Perfect'? - Can You Really Use Them to Learn the Lifts?

A while back I made a post called Asinine Expectations. In one I said that it is a false assumption to expect your "form" to perfectly match someone else's form on a given complex movement. This is something I've come across with trainees again and again. They look at other people lifting, or worse, look at STILL IMAGES and think they are doing it wrong if they don't "match" when they do the exercise pictured.

Continue Reading » Are Weight Training Images 'Picture Perfect'? - Can You Really Use Them to Learn the Lifts?

Rubber Band Hand Extensions

All muscle groups have corresponding antagonist groups and the muscles of grip are no exception. While the gripping of objects is a performed by the flexion muscles of grip, the opposite action, opening the hand, is performed by the extensors. Perform grip training but make sure to also spend some time exercising the extensors of the hand. These muscles are exercised simply by opening the hand against resistance. There are several effective methods, such as opening the hand after pushing it into a bucket of sand, but banded hand extensions are by far the easiest to use, and there is absolutely no need to buy expensive elastic band to do them.

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Alternated Grip (Over-Under Grip, Mixed Grip)

Alternated grip is a barbell grip where one hand is suppinated (palm out) and the other pronated (palm in). Also called alternating grip or over/under grip or mixed grip. For pulling movements such as the deadlift, this grip allows more weight to be held because the alternated grip helps prevent the bar from rotating. Since the tendency of a heavy loaded barbell is to roll toward the ends of the fingers, making it harder to grip, alleviating this rotation allows for more weight to be pulled. See also Hook Grip Versus Alternated Grip for Deadlifts

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Pinch Grip Dumbbell Deadlifts

The video below is self-explanatory so I'm going to list some small tips which make this exercise more efficient:

  • Learn to apply grip tension while keeping your entire arm loose and un-flexed. The challenge is to be able to make a tight fist while keeping your upper arm and shoulder loose.
  • Progress by adding weight. After a point you will need to branch off into something else (once it becomes too difficult to pinch the dumbbell).

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Rope Pull-ups

The video below is plenty helpful - I won't go putting it all into words. I am going to list some tips/suggestions:

  • Remember this is a Grip Training Exercise.
  • Progression is via adding weight to your body or adding reps or sets. Basically you have total load, volume and workload to play with.
  • When you grip the towel remember to have it rotating in a cross counter fashion in terms of hand-to-hand. What I mean is, for example if you're rotating the towel in a counter clockwise direction with your left hand, you should be rotating/twisting the towel in a clockwise direction with your right hand.

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