Performance Driven Grip Strength

Average exercises lead to average grip strength. World class grip strength requires special exercises. –John Brookfield

Many grip programs isolate the grip with holds and wrist curls, yet in sport and life, grip is expressed with motion. To develop an elite grip strength, more advanced exercises are required. This program builds upon these isolated grip exercises by combining grip with simple to more complex muscle recruitment patterns. The motion of a kipping chest to bar pull-up or barbell clean for reps requires a repeated grip and re-grip motion while the rest of the body rapidly exerts a large amount of force. A strong grip is the connection that allows for this force to be transferred.

The first 4 weeks of this program consist of a strength phase with 4 exercises per week, 1 exercise per day. This is followed by an endurance phase of 3 pieces per week, each 6-18 minutes in duration. While there are many types of grip strength, all of which are trained in this program, the types of grip strength emphasized are biased to the demands of a functional fitness competition.

Essential equipment:

• Dumbbells/kettlebells
• Barbell
• Barbell plates
• Pull-up bar
• Bands
• 1-2 Towels

Optional but recommended equipment:

• Fat grips 
• Rope for rope climbs

Optional upgrades:

• Axle bar
• Farmer carry handles
• Pegboard
• Rings
• Wrist roller