BRETT JOHNSTONE 21
AUGUST © Lee-Anne Wann Limited 2011
Almost everything we move requires a degree of grip strength.
Grip strength is the ability to hold any object. It is obviously
valueless having immense back or shoulder strength if you can't
hold onto the weight, whether it be a barbell, an opponent, a
hammer or even a bag of groceries.
With correct training and care we can not only improve our ability
to hold and lift objects, but we can also minimise our risk of
injury, particularly the overuse injuries such as tendonitis and
carpal tunnel syndrome that affect so many of the current
population.
Athletes, especially those involved in rock climbing, martial
arts, power lifting, strongman events and softball/baseball, should
all include specific forearm exercises as part of the strength
phase training macrocycle. It is rarely enough to only perform the
heavy pulling exercises (deadlifts, rows, pullups), even though
these do work the forearms intensely.
There are a number of differing grip strengths, the most commonly
used being the supporting grip. This is endurance oriented and
involves holding and object for extended periods of time (think of
standing in a long supermarket queue holding a bag of groceries).
The crush grip is the grip we most associate with grip strength,
epitomised by the handshake. The pinch grip is our weakest form,
the fingers placed opposing the thumb on the object which does not
touch the palm. This grip also causes the greater number of
injuries.
Arm position is the last factor influencing grip strength, a
position where the arms are extended at 90 degrees in front of the
body being optimal.
Exercises to improve forearm strength are many and varied and some
are quite unusual. They are also usually very functional.
Specific exercises include:
- Barbell and dumbbell forearm flexion
- Barbell and dumbbell wrist flexion
- Single arm deadlifts
- Closure of torsion spring hand grips
- Farmers walks with bucket
- Sand bag lifts
- Rubber band finger extension
Nonspecific exercises include:
- Thick bar lifts ( a 2" or greater diameter bar )
- Pullups
- Sledgehammer levers
For those who wish to test their grip strength, try tearing a pack of cards in half. In fact, there are many competitions worldwide for those who are grip competition minded. These range from The World's Strongest Hands, to The Global Grip Challenge, to the Backyard Bastard Bash.
Remember, true physical strength is in the Hands.
Lee-AnneWann info & tip sheets are designed for educational purposes only and are not intended to replace medical advice or professional medical services. The information contained on this page is intended as an aid to fitness and wellness maintenance. Any medical or other decisions should be made in consultation with your qualified health care provider.