Types of Grip Strength

Grip strength can be broken down into two categories, strength and endurance. When we discuss grip strength we are often talking about grip endurance. For example a typical test for grip strength in the gym might be a hang from bar, but this is a test of endurance not strength. A test of strength is all about force production, this type of test for grip strength would often be done in a laboratory where the maximal force production is tested with a dynamiters. These are both valuable tests of your grip ability, you will need to chose which you would like to test and progress.

How To Progress Grip Strength

Progressive Overload

Grip strength needs to be progressed slowly over time just like every other physical characteristic that we strive to improve. The way that grip strength training is progressed overtime depends on the type of exercise you are using to train grip strength and the type of grip strength you are attempting to progress. If you are performing deadlifts, it could be through adding weight or adding repetitions. For more information about using progressive overload to progress your training over time, I have written an extensive article on the topic.

Like training any physical characteristic, grip strength requires time, patience and persistence to see substantial gains, especially if you already have some years of training experience.

Sets and Repetitions

When trying to perform any of the exercises below to improve your grip strength, try and performing 3-5 sets on any given exercise. In terms of repetitions, the goal should be to reach the point of near failure and then stop. We are not looking to reach failure, but we need to generate enough of a stimulus to create adaptation.

5 Exercises You Can Use To Progress Your Grip Strength

Active Hang

Often times when trying to improve a physical characteristic it is good to look at sports where this characteristic is essential to their sport and see how they improve it. When we think about sports where grip strength is essential, like climbing and bouldering, we can see that most grip training is all about hanging. Meaning you should probably also use hanging in your training to progress your grip strength. Hanging is also an excellent way to test your current grip endurance. The active hang is one style of hanging that you can use in your training, you could also use the passive hang or single arm hang. Weighted hanging can be a great way to progress you grip strength, once you can hang for more than 90 seconds, you should consider adding some weight onto your active hangs.

Farmers Carry

The farmers carry is another excellent way to improve grip strength. It can be done with a single arm or both arms, it can be done with DB’s, KB’s and also a trap bar. These are all very effective ways to bring your grip strength to the point of high levels of fatigue.

Deadlift

It is no secret that lifting weights will increase your grip strength, especially if you are currently untrained. Doing the deadlift without straps (which are used to avoid your grip being a limiting factor) is one of the best ways to increase grip strength in the gym.

Deadlifting with straps is a great idea if you are training to be a strong individual. We want to strengthen the muscles in the posterior chain when deadlifting, not just our grip strength. A great way to do this is to warm up without straps, therefore challenging your grip strength and progressing it. Then once you feel like gripping the bar is limiting how much weight you can put on the bar then use straps. This way you get the best of both worlds.

Dumbbell / Kettlebell Holds

This is a very simple exercise that just involves holding a dumbbell or kettlebell for extended periods of time until you reach the point of near failure. This is a very effective way to increase grip strength for those who are not yet able to perform a hang from bar.

Please note that below is a suitcase hold, this is more of a core exercise than a grip strength exercise. A dumbbell hold or kettlebell hold would ideally be done on both sides.

Plate Pinch Hold

Unfortunately we do not have this exercise in our movement library yet, but it is still a very valuable exercise for progressing grip strength. It involves holding a weight plate with your fingers to the point of fatigue. This targets grip strength in a different way, in the sense that it targets the ligaments and tendons in our fingers more so than the other exercises provided here. This video show what a plate pinch hold looks like.