Pulling Grips
2008
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Pulling Grips
Increasing Grip Strength With Intense Exercises!
Increasing grip strength is crucial for good performance in many sports. It can also help you play piano or guitar better, since it makes you more aware of your fingers (and increases your dexterity) as well.
But regardless of your reason, there are plenty of different kinds of grip strength exercise. Try the 3 below; they'll help you develop much stronger hands.
1. Finger-Tip Pull-ups
Finger-tip pull-ups are a great way of increasing grip strength, especially at the extreme ends of your fingers. Before you even start doing these, though, you need to be able to do several regular pull-ups.
Once you've got the regular pull-up down, go find a doorway in your house. Just jump up, or stand on a chair to reach up, and grab the frame of the doorway jutting out with just your fingertips. Then, do the pull-ups with just your fingertips.
2. Hammer Swings
Hammer swings are done for increasing grip strength throughout the whole forearm. They are also very handy if you do silat, japanese swordsmanship, hammer nails, or anything else that uses the 'casting' motion of your forearm.
Get a long sledgehammer, sword, metal rod, or something else long and heavy. Grasp it at one end and, holding your upper arm down at your side and your upper arm straight out, 'cast' the tip of the object forward using only your forearm. Then pull the tip back and cast again.
This is ludicrously simple but, again, very effective. Make sure you do both hands to keep your grip strength balanced.
Also, if this gets easy you can try adding another rod or hammer to your grip. For example, holding 2 long pieces of iron rebar in one hand and doing the 'casting' motion with them is extremely difficult. You will get a much stronger crushing grip.
3. Baoding Balls
These are probably the best for hand mobility, dexterity, and health. It doe no good to be increasing grip strength if you're hurting your hands at the same time.
These are the silvery Chinese hand exercise balls you may have seen. Normally sold in pairs, you hold them in your hand and rotate them. Until your hand's tired.
Few commercially sold balls are up to the traditional standards, but if you spend some time looking around in your local international district or online you'll be able to find some that work. If you can't find any ones made in China, spherical lead fishing weights work just fine. They are heavy, relatively cheap, and easy to find at your local hardware store.
Find some that are large and heavy enough to challenge you, and then just rotate them indoor hand till you're exhausted. If this gets easy, add a third ball to your orations - it gets much harder!
So…
These are all great grip strength exercise methods. Try them out yourself, and figure out how to work them into your routine.
If you need more ideas, tips, or information about increasing grip strength or hand strength, check out the resources below.
About the Author
I'm Aaron McCloud and I run Complete Strength Training, a site devoted to providing high quality information about strength training. To get more info about improving your grip strength, check out this page on grip strength exercise tips and techniques. I've been lifting heavy things and practicing Japanese martial arts for quite a while, so there's a lot of info about how to get stronger, more powerful, and more ripped. - Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.
How can i do more pull ups?
I am sixteen and can do 20 pull ups (grip wider than shoulders) and I want to be able to do more, but don't know how to go about training for it. My goal is to be able to do fifty at once (or more. Why not, right?)
What can I do to meet my goal as quickly as possible? And how long should it take? I would like to get there in two months, but I don't know if that is unreasonable.
20 pull ups is pretty darn good.
In order to build strength, you need to add weight. Doing lots and lots of easy pull ups isn't really building a lot of strength. A small number of very hard pullups is going to be much better.
Pull ups work the Latissimus Dorsi, or the big muscles in the back, as well some supporting muscles in your shoulders and arms. To do more pullups you'll need to strengthen those muscle groups.
Adding weight is easy when you're using barbells, but kinda hard with pullups. Try wearing a backpack with a few lbs of weight in it. Or, you could tie a rope or belt around your waist and add weight to that. I've seen guys do that with those plastic gallon jugs of water (about 8lbs). You should be trying to do about 8 to 10 pullups on your first try, if they are too easy and you can do more...add more weight. Do this once, only ONCE everyday. Do as many as you can.
Use the same weight untill you can do 20. That should take a few weeks. Then take 4 or 5 days off. NO PULLUPS on days off! Seriously, dont even think about it. Your body is going to need time to recover and build muscle. After that add more weight until you're back to 10 again and start all over.
Also, train the other muscles separately. Do overhead presses for your shoulders and Rows for the rest of your back. You'll need dumbbells or a barbell for those. Again, use enough weight so that 10 repetitions is about all you can do. Add more weight like in the example above. You can get by without doing this, but it'll help you reach your goal faster.
Lastly, eat plenty of protein. You cant build muscle without it. Chicken, turkey, fish, lean red meat, cheese and eggs are the best. In 2 months you should be able to double the number of pullups you can do. maybe more!
Good luck
Choosing the Right Pulling Grip for You
