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Starting Strong #002-, Get your crushing grip!
November 13, 2009
Like last month, it's been busy again. I've been adding lots of new content and my running and lifting have moved inside as it gets colder. It's just getting to the time when crisp, clear mornings are turning into darn cold mornings. I like to lift inside where everything is heated.
In this issues I've focused on grip strength & developing strong hands. Lots of people overlook this area when doing their regular strength training, and it's an important to work 'em so that when you shake hands you really shake their hand out :-)
The exclusive article in this issue is The Essentials of Forearm Strength. It's the most important info about grip training, and a few nuggets I saved just for you guys. So, read on and see what's new at www.Complete-Strength-Training.Com.
Table of Contents
2) Finger Strength Exercises
3) Wrist Exercise? All Right Here!
4) How to Train Grip Strength
5) SELECT ARTICLE-The Essentials of Forearm Strength
Here're different grip strength exercises and how to train them. There's also information about the various kinds of grip you need to train to get strong hands.
Strengthening only 1 kind of grip is stupid - your hands will still be weak in some places. Working a variety of grips will get your entire hand strong.
Why do you need finger strength? It's part of your overall grip strength training. Strong fingers are a must.
There's a variety of exercises that specifically target the extensor muscles in the forearm that control finger movement. Use them to compliment your other grip exercises.
Yep, finally - wrist exercises. What good does it do you to have a strong grip if you don't have the strength to flex your wrists?
These exercises are for building wrists to pick up any box or screw in any screw. There're also some fun exercises you probably haven't thought of to keep you from getting bored.
Getting stronger hands doesn't help much if you get them injured right off the bat. You need to know how to train your grip the right way.
Good massage, stretching, and training practices will keep your hands flexible and healthy. And that means you can keep training you grip for a long time...
5) The Essentials of Forearm Strength
Developing forearm strength is overlooked so often. Having big biceps looks good and, frankly, earns you more compliments. Grip strength is more subtle.
It gives you a firm handshake, lets you open jars, and allows you to pick up odd objects. Cool stuff, but not the sort of thing you can always show off easily to that girl over there. Or use to intimidate that guy over there.
But, a complete strength training program takes hand strength into account. It's helpful later when you're lifting really heavy stuff and need the grip, and focuses you on functional strength. Flash and brilliance with no substance is pathetic.
So, the essentials of forearm strength are...
1. Train a Variety of Grips
You can't get all aspects of your grip strong with only one exercise. There are some really great exercises, but nothing that's magic. Crushing grip, pinching grip, opening the hand, and wrist flexion all have to be worked to create a well rounded grip. So whatever you put your hands to, you can do.
I know I feel really embarrasses when I have a firm handshake and can swing a sword well, but just.. can't... seem... to get... the top off this jar!
2. Train Intense
If you just have one hand gripper that makes your hand tired after 30 or 40 squeezes, you need something else. Really. Forearm muscles have more endurance than other muscles, but if you truly want strength you have to train them like your other muscles.
High weight, low reps, intense workouts. 5-6 reps, 2-4 sets, and you're done with that hand workout. If you don't train at that level of intensity you're just gaining endurance, not getting stronger.
3. Have Adequate Recovery Time
Without rest and recovery you won't get stronger, especially with intense exercise. Massage is especially good for your forearms, since this will reduce muscle soreness and pain.
Lots of times people have pain in their hands, wrists, and forearms from tight muscles, which can be mistaken for carpel tunnel syndrome. Massaging your forearms, hands, and upper arms yourself (or with a good friend) is a good start for your training.
Also, ya' gotta stretch! Stretching your hands and wrists forward, back, and all around will keep them healthy and limber. With your forearms feeling fine you can start lifting and build real strength.
What it All Means Together...
Pick a few forearm strength exercises. Work them with a lot 'a weight, intensely. Only do the workouts 2-3 times a week, giving your body plenty of time to recover. That's it in a nutshell.
This stuff isn't rocket science, but it does take a little good info to begin. Get some good exercises, change them up regularly, and work hard. Now get to it!
Starting Strong brings you the latest additions to Complete-Strength-Training.Com & select articles about how to get STRONG.
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See you next month!
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