Address
304 North Cardinal
St. Dorchester Center, MA 02124

Work Hours
Monday to Friday: 7AM - 7PM
Weekend: 10AM - 5PM

How to Improve Your Grip Strength and Mobility Quickly

Here are the best exercises you can do to strengthen your grip quickly:

Dumbbell head grab: Put a dumbbell on its end and pick it up by the head. Could anything replicate a pickle jar more? Be careful with this exercise if the dumbbell is too big, as the thumb can easily be strained if it’s stretched too far. Hold for time (~30 seconds) or go for heavier weight.
Farmer’s walks: Grab a pair of heavy dumbbells (heavy for you) and walk around! Don’t have space to walk? Just stand there! 30 seconds minimum!
Plate curls: A wrist strengthener that works the biceps too! Anything past 25 lbs becomes insanely hard. ~10 repetitions. Watch the face!!
Plate pinches: If you’ve got a pair of smooth metal plates, you can sandwich them together with the smooth side out. You can also use thick bumper plates. Pick them up with one or two hands and hold for time (~30 seconds) or go for heavier weight. World class grip athletes can pick up a pair of 45 lb plates with one hand!
Barbell finger rolls: How to work the crushing grip without grippers. You can use an empty bar or load up some weight. Get the bar to your fingertips, then squeeze and crush! ~10 repetitions.
Towel chin-ups: Regular chin-ups too easy? Throw a pair of gym towels over the bar and challenge that grip. A great exercise to prepare for rope climbing!
Next, let’s talk about some stretches and exercises to perform at the gym.

1) STRETCHES AT THE GYM

The only addition I have to your stretching routine that can be done at the gym is banded wrist stretches. The addition of the band can help open up your wrist joint a bit more. The band should be pulling in the opposite direction of the stretch (fingers face one way, band pulls the other way).

10-15 repetitions.

you can do banded wrist stretches to improve wrist mobility

2) EXERCISES AT THE GYM

While we recommend picking up some grippers as specialized grip equipment, there are TONS of options to work the grip at the gym with existing equipment! This is certainly not an exhaustive list, but should give you plenty of ideas.

The one warning I give for any of these exercises is WATCH YOUR TOES. The grip can give out fast and unexpectedly, so we don’t want to crush any little piggies!

This list is certainly not exhaustive, but it’ll get you started!

Other Easy-Grip Exercises to Integrate:

Bar hang: Simply hanging from the bar or gymnastic rings will build up your grip strength! If you can’t hang freely, put your feet on the ground for an assist. Couldn’t be simpler! Work up to one minute or more!
Wrist curls/Reverse wrist curls: What many may think of when they think of “grip strength” exercises. Not bad for some wrist strength. ~10 repetitions. Pictured – Left: Wrist curls, Right: Reverse wrist curls.
do wrist curls and reverse curls for mobility
Barbell levering: We’re getting into crazy town with this one. An unbelievable wrist exercise that is not for the beginner. Grab the bar with one hand, off-center, and lift it to parallel. You can lift to the front and the back. I would also recommend using a 15 lb/5 kg bar, or one of those lighter “bodypump” bars for this. The leverage is crazy! This can also be done at a faster pace with PVC pipe.
Do barbell levering to improve grip strength and mobility
Things can get really crazy when you start combining exercises…Plate pinch farmer’s walks with bumper plates, anyone?

One comment

Leave a Reply

Your email address will not be published.