For almost athletes, lifters, climbers, or fighters, grip strength is very essential. Once you cannot grip heavy things and lift them up, you cannot get stronger.
So, what is grip strength?
Grip strength (hand strength) reveals the health of muscles of the forearm and hand. It indicates the overall well-being of an adult subject.
Why Grip Strength Matters?
We use our hands in almost activities to hold or grip things, regardless of daily tasks such as opening jars, moving furniture, or gym activities. No need to become a gym-er to feel annoyed with your weak grip strength. It limits you so much every day and may negatively affect your work.
If you pursue climbing, this weakness may prevent you from attaining better results or even daunt you and stop you.
Furthermore, having a strong grip means your mortality rate is lower as you can cling more firmly to things that save you in accidents.
For those reasons, I want to across the point that it’s always better to increase grip strength.
Why Your Grip is Weak?
Thanks, Calisthenicmovement, for this useful video
Poor grip strength can happen for many reasons, but it seems to be related to the weakness in the hands or forearms. It occurs when your hands and forearms do not increase muscle mass like the way the rest of your body does. Every gripping action bases on the power from those muscles, but they are not built up through time.
Thumb strength is one of the factors deciding your ability to grip heavy stuff. Once you do not take regular exercises, your thumb strength is likely to be really weak. That’s why office workers who spend most of their time typing with a keyboard indicate a similar thing.
Even if you had tried a lot of grip tasks, it would not have been enough. Besides strength training for rock climbing, you can apply the exercises in the next for a great improvement.
How to Improve Grip Strength for Climbing?
How to make your hands stronger? It’s not very difficult but needs perseverance and takes time.
How to build grip strength at the gym?
Though I suggest picking up some grippers for a professional grip tutorial, available equipment can give you a lot of choices to work the grip at the gym. Before doing any exercise, you should be careful to stay away from unexpected accidents.
Let’s get started with some easy exercises.
This is a simple but effective way that does not require any complicated equipment.
By hanging from the rock climbing pull up bar or gymnastic rings, you can build grip strength. Touch your feet on the ground for support if you can’t hang comfortably. Keep doing this for up to one or more minutes.
This wrist exercise is not for the beginner.
Grip the bar off-center with one hand and raise it to parallel. Then, lift it to the front and the back. You can use a 15 lb/5 kg bar or one of those lighter “body pump” bars for this exercise. Also, using PVC pipe if you want it do be done at a faster pace.
For an amazing result, you can combine those exercises.
How to Train Grip Strength for Climbing at work?
Stretches at a desk!
You can strengthen the muscles of the forearm and hand in many ways making use of your working space. That’s great! This strength training for rock climbing will reveal the short guide.
The following is a quick stretch routine with only three moves. This is useful for a warm-up or just for general hand health. We spend much time of a day in front of the computer screen bending our elbows and keeping our hands in a pronated position (palms turned down). So, spreading our elbows and extending hands (palms turned up) is a good idea.
- Fingers back, palms on the desk: You can stretch straight backward, or rock gently left to right. Repeat it from 10 to 15 times.
- Finger back, palms lifted off the desk: Raise your hands and stretch through your fingers and knuckle first. Then, stretch straight backward, or rock gently left to right. Repeat it from 10 to 15 times.
- Fist your hands, put the back of your hands on the desk: Make two fists and keep the thumbs on the outside of your fingers. Bend the elbows and place the knuckles like two cogs in a machine. Bend your elbows and place the entire back of your hands on the desk. Fist tightly when you bend and flex your elbows. Repeat the process from 10 to 15 times.
Try hard with the exercise to feel a noticeable result afterward.
How to Improve Grip Strength for Climbing at home?
How to increase hand strength at home? Here I introduce a few exercises you can do.
Once again, this simple exercise can be applied at your home. All you need is a home chin-up bar. Similar to the gym version, you can position your feet on the floor if necessary. Keep doing this up to a minute.
Extend rubber band
It’s an amazingly simple method you can practice right at your desk to improve grip strength. Just use all fingers in one hand to extend some rubber bands. In this way, the blood can move through your hands to balance your vice-grip like hands.
Closing Hand Grippers
One more grip exercise you can apply now to build grip strength is closing grippers like this photo. This tool is portable to bring everywhere, from home to work, or to school so that you can train grip strength with ease.
How to strengthen your grip with a hand grippers the right way?
- Put one thumb on the side and the index and middle finger on the other size. Then, squeeze gently. Do not use too much strength or you might give up after 5 minutes
- Only squeeze with the index and the thumb for a while before squeezing the thumb and the middle finger
- Have four fingers wrapped around the bottom of the grip and the thumb push back and forth. Next, reverse the gripper and train with four fingers around the top and the thumb at the bottom
- Handle the grip inside one hand to do a whole-hand exercise. Reverse the grip with opposite side is facing upward.
Try this and you will find the differences on the very next climbing!
Above are some useful tools and exercises on how to strengthen your grip or best forearm exercise for mass.
In brief, to make your hands stronger, the most important thing is your perseverance to exercise hard. I hope you will figure out the most suitable strength training for rock climbing and succeed in increasing grip strength.