5 years ago

Grip Workout Videos


 

3 Workouts to Develop a Stronger Grip

Feel free to add these workouts or exercise series into your current workouts or use them as stand alone workouts.  You will obviously add a good warm up, explosive work and other strength exercises as needed.

Grip Workout #1

Workout Details:

1a. Fat Gripz Deadlift – 8-12 reps
1b. Rope Climb – 8-12 reps per hand
*Rest 2 min and repeat for 3-4 rounds

2a. Reverse Crawl – 30-60 sec
2b. Suitcase Carry – 30-60 sec per hand
*Rest 1 min and repeat for 3-4 rounds

3. Double Handle Rope Waves – 30-60 sec
*Rest 2 min and repeat for 3-4 rounds

Tips: Keep your knees low, hips still and head up when crawling. Stand tall, eyes up, no leaning when doing the suitcase carries. Fast hands, lots of waves for the rope drill at the finish.

 

Grip Workout #2

Workout Details:

1a. Bottoms Up Carry – 30-60sec per hand
1b. SA Hang – 30-60sec per hand
*Rest 1 min and repeat for 3-4 rounds

2a. Gi Grip Cable Rows – 8-12 reps per hand
2b. Lateral Crawls – 30-60sec
*Rest 1 min and repeat for 3-4 rounds

3. DB Rice Wrench – – 30-60sec per hand
*Repeat for 3-4 rounds

Tips: Start light on the bottoms up carries, because they are tougher than you think. SA Hang, keep that shoulder down and packed. Same rules on the lat crawls…keep those knees low, hips still, head up. Rice wrench is simple, but the bigger the dumbell, the harder it is to hold and move. Start with a 15-20lb dumbbell.

 

Grip Workout #3

Workout Details:

1a.Weighted Chin Ups – 8-12 reps
1b. Lateral Bar Climbs – 30-60sec
*Rest 2-3 minutes and repeat for 3-4 rounds.

2a. Farmer Carries – 30-60sec walks
2b. Band Extensions – 8-12 reps per hand
Rest for 2-3 minutes and repeat for 3-4 rounds.

3. Finger Tip Push Ups – 8-12 reps
Rest for 1-2 minutes and repeat for 3-4 rounds

Tips: This one is pretty simple, so intensity is the key. Go as heavy as you can on all movements, while maintaining good technique. You can sub thick rubber bands for the Ironmind bands featured in the video. You can also use heavy dumbbells or kettlebells instead of the hex bar carry.

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