When people think about strength training, they usually focus on big lifts, muscle growth, or endurance. But one of the most overlooked aspects of strength is grip strength—your ability to hold, carry, and control weight with your hands. Whether you’re an athlete, lifter, or just someone who wants to move better in daily life, grip strength plays a bigger role than you might think.
Why Grip Strength Matters
Your grip is often the limiting factor in exercises like deadlifts, rows, pull-ups, and kettlebell swings. If your hands and forearms can’t hold onto the weight, it doesn’t matter how strong the rest of your body is. A strong grip allows you to lift heavier, longer, and with better control. From carrying groceries to opening jars, having a strong grip makes everyday tasks easier and more efficient. It’s one of the most practical types of strength you can develop. Strong hands and forearms help stabilize the wrists and elbows, reducing the risk of overuse injuries. Many elbow issues, like tennis elbow, stem from weak grip and forearm muscles. Research shows that grip strength is a strong predictor of overall strength and longevity. It’s even been linked to reduced risk of heart disease, better cognitive function, and longer life expectancy.
How to Train Grip Strength
1. Dead Hangs (Grip Endurance & Strength) *These are my favorite.
- Hang from a pull-up bar for time, focusing on maintaining a tight grip.
- Progression: Start with 20-30 seconds and build up to 60+ seconds.
2. Farmer’s Carries (Grip Strength & Stability)
- Hold heavy dumbbells, kettlebells, or a trap bar and walk for distance or time.
- Tip: Wrap your thumbs and grip hard fire through lats and core.
3. Plate Pinches (Pinch Grip Strength)
- Hold weight plates together with your fingers and thumb for time.
- Variation: Use thicker plates or increase weight over time.
4. Fat Grip Training (Crushing Strength)
- Use thick grip attachments (fat gripz) on dumbbells or barbells to challenge your forearm muscles.
- Example: Use Fat gripz for curls, rows, or even presses.
5. Towel or Rope Pull-Ups (Grip Endurance & Arm Strength)
- Wrap a towel or rope over a pull-up bar and perform pull-ups.
- Modification: You can do pike pull ups to increase grip by holding a barbell.
6. Deadlifts (Functional Grip Strength)
- Avoid using straps for your deadlifts and barbell rows to naturally build grip strength.
- Hook grip can also be trained for stronger pulling power.
If you’ve been neglecting your grip, it’s time to start training it intentionally. A stronger grip leads to better lifts, improved performance, injury prevention, and even long-term health benefits. Add some of these exercises to your routine and start seeing the difference in your strength and endurance.
How’s your grip strength? Let’s test it! Every year I have each one of my clients perform a dead hang for as long as they can on a pull up bar. Overhand grip and wrap your thumbs. At the end of the year, test again and see if you can match or beat your original time.
