You train your hands just like any other muscle in your body… But since using grips I’ve found there’s a few ways secret ways to build strength and endurance at the same time…
High to Light Weight
On Monday I do 5 sets of 8 high weight, and then on Wednesday I do 10 sets of of 30 low weight and of Friday I do a mix of both.
10 – 30 seconds in between.
This has allowed me to build strength quickly using the high weight and endurance using the low weight. It’s what I’d recommend for everyone looking to build strength.
I also use the squidgy balls when I’m out and about for a little ‘off the cuff’ training.
I also do one set reps, this is where you put it on the highest weight you can do and you just do one rep and then rest for a minute and repeat as many times as you can.
Use Just The Hands
You want to be strict with your form and use only your hands on each movement and avoid using the body or twisting the wrist. If you can’t do this then just lower the weight till you can.
Warm Your Hands Up
Give your hands a warm up with some wrist movements, some light hand grips and some clenching of your firsts.
Don’t Rush!
Man it’s tempting to go straight in with the 80lbs but just like any exercises if you over do it and lift to much you can do damage. So be sure to start slow, build your way up and don’t do what most people do (including myself) and just keep trying to hit the max weight, this does more damage than good at the start.
Use Them Outside Of Training
A big mistake I did was using grips before a workout, this is a big no, as it will weaken your grip making the workout even harder.
So either use the grips after your workout, or while you’re watching TV, listening to music or doing another activity that just involves sitting around.
4 Other Reasons Why Grip Strength Is Awesome
Handshakes: If you work your way up with a hand grip you will get a strong handshake which is rule number one of the man code.
Martial Arts: If you do any types of martial arts, hand strength is key and just using a grip will push you far beyond your previous best.
Gymnastics: Using bars, rings and various things that you have to hold can put a serious strain on your hands and just by building up your grip you’ll have a much easier time performing things you use to find hard.
Injury: Whether you want to stop an injury or repair from one, these are a great way to do it. They can build your hands up so the chances of injury are non existent or they can slowly build your hand back up to a stronger version.
Either way people have been using these to stop and to repair injuries for a long time now.
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