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Grip-Strength

More Grip!

There are several ways to improve Grip-Strength. I want to present you my ways, that are inexpensive and will improve your grip-strength – I promise!

1) Hanging

Just hang on to a bar (Pull Up bar or something else) and keep on hanging as long as you can. You should extend hang time every time you train. If it gets too easy, increase intensity vis one arm hanging or hanging on only 2 fingers.

If this becomes to easy, take 2 towels hang them over the Pull-Up Bar and hang yourself on the towels. You also can do pull ups while grabbing the towels.

This also works with a barbell, holding it in the top position when deadlifting.

Training

two finger hanging as long as you can
30sec hanging with the left arm
30sec hanging with the right arm
two handed hanging as long as you can

2) Tennisball

Squeeze the ball with one hand.
You can do this for reps or on time. When training for reps do 20 reps per hand for 3 rounds or just do 3 rounds as many reps as you can.

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3) Woody Gripper

The Woddy Gripper is brutal and much bigger than normal grippers (CoC and other), but it is more versatile and can be used to start grip-training and develop skull crushing grip-strength!
It can be adjusted from 20,4kg to 156,5kg resistance in 40 steps.
At the beginning you need to try out to find the right resistance, but then you can workout and improve very simple.

Woody Gripper

Training

Grip-Training should be at the end of your session, that way you make sure your forearms are warmed up. If they’re not warmed up, warm them up (squeezing the Tennisball several times), but DON’T TIRE THEM!
Grip-Training should be done twice a week for 3 rounds of max reps each time. Alternate Hands after each round.
When you reach 30 reps (for example 12,10,8), you step up the resistance.
When the max weight is reached, tire your grip with Tennisball squeezing for time (30 sec or more) and then you do your 3 Rounds of max reps.
To relax your grip-muscles between rounds use a rubber band and “train” your anagonists, as seen in the video below.

This is how I relax my grip-muscles between rounds with an easy trick.

Resistance of Woody-Gripper

Step (High/Low Spring) = Resistance in kg
3 / 1 = 20,4
4 / 1 = 25,4
4 / 2 = 29
5 / 1 = 31,8
5 / 2 = 34,9
6 / 1 = 38,6
6 / 2 = 41,7
7 / 1 = 45,8
7 / 2 = 49,4
6 / 4 = 51,3
8 / 1 = 54,4
8 / 2 = 58
8 / 3 = 62,1
9 / 1 = 63,5
7 / 5 = 64,7
8 / 4 = 67,6
9 / 3 = 71,2
10 / 1 = 73,5
9 / 4 = 76,7
8 / 6 = 80,3
9 / 5 = 82,6
11 / 1 = 83,9
10 / 4 = 86,6
9 / 6 = 89,4
11 / 3 = 92,1
12 / 1 = 95,7
9 / 7 = 97,1
12 / 2 = 99,3
11 / 5 = 103,4
10 / 7 = 106,7
11 / 6 = 109,8
12 / 5 = 114,8
11 / 7 = 117,5
12 / 6 = 121,6
11 / 8 = 126,1
12 / 7 = 129,2
11 / 9= 135,2
12 / 8 = 137,3
12 / 9 = 146,5
12 / 10 = 156,5

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