Photo Credit: Ryan Somma on Flickr.com
Grip and forearm strength don’t get a lot of attention in most workout programs, but a strong grip is crucial for maximizing your strength and muscle gains. There is no such thing as a true isolation exercise. Every movement you do in the gym involves multiple muscle groups, even if you can’t feel them working. A bicep curl recruits the lats to hold the arm close to the body, the traps and rhomboids to stabilize the shoulder, and the forearm to support the wrist. The weakest muscle in the chain will ultimately limit your strength and grip is often the weak link. It doesn’t matter how strong the rest of your body is if you can’t hold a weight heavy long enough to challenge your musculature. Incorporate these moves in to your current program; you’ll be surprised how much impact a stronger grip can have on your body.
Throw Away the Wrist Straps – Straps are quick fix until you build your grip strength, not a permanent solution.
Fat Grips – Use thick barbells or clip on fat grips for rows, deadlifts, and curls. The extra size on the bar will force your forearms to work overtime.
Farmer Walks – Grab the heaviest dumbbells you can hold and walk until you drop them.
Just Squeeze – Focus on gripping as hard as you can on every exercise. The maximal effort expended will condition you to handle heavier loads.
