The Grip Strength Tri-Set from Hell: Mark’s Monday Workout #3
Grip strength is essential in many sports: Judo, Handball, for a Football Goalie, Ice Hockey, Motocross, etc just to name a few.
There’s many forearm exercises you can find in bodybuilding for example, and some of them are quite useful.
But there’s a difference between pumping your forearms and strengthening your grip: some muscles in the hand don’t cross the wrist, so you want to work the fingers in particular.
So hand grip strength and forearm strength are not exactly the same. In my experience it’s best to work both simultaneously.
We start with some isometric grip strength endurance work, my tri-set from hell.
I remember one hockey player said:
“Leg work is the worst the day after, but grip work is worst while you’re doing it!” He’s got a point… Prepare yourselves…
OK you need:
- A scott bench or an incline bench,
- A barbell of about 30 kg’s
- A barbell of about 20 kg’s
- 2 dumbbells of around 25 kg’s
Of course the weights fluctuate with the athlete’s strength levels, but I like to start there with a relatively strong player, like a football goalie for instance.
So here’s what you do. This is an isometric tri-set, meaning static, no movement. You get in position on the scott bench, or the back rest of the incline bench, palms up (supinated). Grab the heavier barbell, flex your wrists (curl them up), and…hold on. For 60-70 seconds.
After that time -and agony- has gone by, you switch immediately (no rest) to the lighter barbell, turn your arms around now, palms facing the bench (pronated). Grab the barbell, and extend your wrists (reverse curl). Hold on, for 60-70 seconds.
Onto the third: you immediately grab the two dumbbells, stand with feet close together (danger of dropping dumbbells) and “simply” hold by your side. For the last 60-70 seconds.
NOW you get 2 minutes rest, and then the fun starts all over, for another 2 sets.
We do this insanity business after upper body training (you do it before and you won’t be able to hold on to your noodle, never mind a chin up bar)
Strength training your grip can be as simple as that, but boy oh boy oh boy simple doesn’t mean easy!
Like I said there’s some good forearm workouts, and I have written on them already in the past: