You don’t need fancy equipment to train your grip—just consistency and the right exercises. Here are some of the best ways to develop stronger hands and forearms:
1️⃣ Dead Hangs
How to Do It: Hang from a pull-up bar with an overhand grip, keeping your shoulders engaged. Hold for as long as possible. Benefits: Improves endurance for pull-ups, toes-to-bar, and barbell movements.
2️⃣ Farmer’s Carries
How to Do It: Hold a heavy kettlebell or dumbbell in each hand and walk a set distance or time. Benefits: Builds grip strength, core stability, and overall endurance.
3️⃣ Plate Pinches
How to Do It: Pinch a weight plate between your fingers and hold it for as long as possible. Benefits: Enhances grip endurance and finger strength.
5️⃣ Rope Climbs
How to Do It: Climb a rope using your arms and legs, focusing on maintaining a strong grip. Benefits: Improves grip under fatigue, essential for high-rep gymnastics movements.
6️⃣ Deadlifts & Barbell Holds
How to Do It: Perform deadlifts or hold a loaded barbell at the top of the lift. Benefits: Develops crushing grip strength, essential for heavy lifts.
Additional Tips for Stronger Grip
Use Chalk: Helps reduce slipping and improves grip security.
Incorporate Grip Training Regularly: Add dedicated grip work to your usual routine.
Stretch & Mobilise Your Hands: Prevent stiffness and improve grip recovery.
Level Up Your Grip Strength at CrossFit Grantham!
If you want to improve your grip and overall strength, our expert coaches at CrossFit Grantham can help. Our programming incorporates grip-intensive workouts to help you build the endurance and power needed for everything from barbell lifts to gymnastics movements.
💪 Come train with us and take your grip strength to the next level!
👉 Book your free trial today!
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