Q&A: Does Hanging Increase Grip Strength
When new to training, it can be unclear what adaptations are created from a certain exercise. In this case it is unclear if the dead hang can create grip strength adaptation. The answer is yes it can, the dead hang is one of the most effective ways to improve grip strength.
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- Simple Response
- Type of Grip Strength Training
- Strength Based Grip Training
- Endurance Based Grip Training
- Sample Grip Training Sets and Reps
Simple Response
Yes, both passive (dead) and active hanging increase grip strength. Depending on your current ability they will either increase grip strength (the force of the contraction) or grip endurance.
Type of Grip Strength Training
There are two types of grip strength training, endurance based training and strength based training.
Strength Based Grip Training
Strength based training will be done through progressively increasing the weight used to challenge the grip. This is seen in training for strong man, where grip is often the limiting factor when required to pick up dumbbells with fat handles.
Endurance Based Grip Training
The endurance of your grip strength is often highly correlated with your strength but there are some nuances that mean you should be training both forms of grip strength. Endurance training for grip strength will involve performing long holds, walking with heavy dumbbells etc. Endurance for grip strength will be important for sports like Hyrox and climbing.
Sample Grip Training Sets and Reps
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4 x RPE 8 Hang / Rest 2’
*RPE stands for rate of perceived exertion, which just means how hard something is out of 10.
This would means you hold on to a bar until it starts to get very challenging, then you stop and rest for two minutes and repeat. Repeat this for four sets. This would be perfect to perform at the end of a strength training session.
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This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.
Sean Klein
