beginner grip training

instead of hoping your grip keeps up with your deadlift get your grip ahead of your deadlift and never have to worry about it in the first place. grip training is a lot more than just grippers (though the gripper is the most well known and actually one of the more technical strength exercises and can keep you busy for a long time). you can build a ton of grip strength with nothing but a barbell and plates with one smooth side. the ivanko is a particularly flexible training tool because its resistance range and more parallel handles allow you to use it for pinching, two hand crushes, etc. tsg if you want to compete/certify and get into the more technical training aspects of grippers.

the most common advice is to hold the bar at the end of your deadlift session as long as possible which is a good start you should be doing anyway. if you do use grippers focus more on holds a bit longer than your longest deadlifts rather than closing and releasing fast reps. the ‘set’ is how wide you initially set the gripper in your hand with the help of the free hand before you close the rest of the way with the gripper hand. you should have 10-12 months of good overall grip and gripper base training under your belt before trying these to get the benefit without injury. once your hands are protected, it’s time for a trip to the hardware store for some “short steel” for what is referred to as “unbraced bending” where the nail is held in your hands and not placed against another part of your body. grip training requires the use of enough force to create calluses.

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