I initially became interested in feats of grip strength when I
read "The Super Athletes" by David Willoughby. I began
grip training to pursue the goal of duplicating the pinch grip
chin-up feats of Al Berger. After experiencing some success in
my pinch grip efforts, I became more intrigued with grip training.
I noticed that my improved grip strength carried over to other
weight lifting endeavors. My grip was no longer the weakest link.
In weight training, for the most part, the first contact you have
with the equipment (barbell, kettlebell, dumbbell, pull-up bar,
etc.) is with your hands. I noticed that whenever I grabbed the
bar, I received a strong message from my hands (either that I
would successfully complete the lift or not). As my grip became
stronger, my confidence soared and I think that this increased
my success in other weight lifting efforts. I purchased "Mastery
of Hand Strength" by John Brookfield. I highly recommend
this book to anyone looking to improve their grip strength. I
discovered that it is very easy to make your own grip training
equipment.
I do not intend to lay out a comprehensive grip training program
in this article. Rather, I will share detailed plans for two of
the grip training devices that I have made. I am not a master
builder but have found both of these devices to be very effective.
Pinch Grip Block
Materials:
14" long 2 x 4
12" long threaded rod
5/8" washers (6)
5/8" nuts (4)
Instructions
Drill a 5/8" hole two inches from one end of the 2 x 4. Place
the threaded rod through the hole. Place a washer, nut, and another
washer on the rod on either side of the 2 x 4. Put on the desired
amount of weight and than another washer and nut on either end.
Exercises:
I like to pinch grip the block from the top and lift it off the
ground. Once I can hold it for longer than 10 seconds, I increase
the weight.
Thick Handled Dumbbell
Materials:
One cheap adjustable dumbbell bar and collars
Section of 2" to 2 ½" diameter PVC pipe cut to
the length of the dumbbell handle
Section of swimming pool noodle cut to the length of the dumbbell
handle
Instructions:
Simply slide the swimming pool noodle section over the handle.
Next, slide the PVC pipe over the noodle. The noodle will conform
to the inside of the PVC pipe to prevent it from sliding. Add
the desired amount of weight.
Exercises:
I like doing swings, rows, and farmer's walks but there are many
other options.
