5 Exercises and Training Strategies for Gorilla Grip
- DAN NORTH
- Strength Training
Grip strength can be used as a helpful indicator when measuring one’s level of health and performance. More often than not, grip integrity tends to lag behind in comparison to the body’s overall level of strength.
Research conducted by Dr. Darryl Leong and colleagues of McMaster University in Hamilton, ON, focused on nearly 140,000 people aged 35-70 over the course of four years.
What the research shows…
WITH EVERY 10 OR SO POUNDS OF LOST GRIP STRENGTH, PEOPLE HAD A…
- 16 percent higher risk of dying within the four years of any cause.
- They were 17 percent more likely to die of heart attack or stroke.
- 7 percent more likely to have a non-fatal heart attack.
Grip strength is an essential component for anyone, whether they are looking to perform at a high level in their given sport or continue pursuing their career with no pain or risk of heart disease.
TRAINING STRATEGIES FOR GORILLA GRIP…
USE FREE WEIGHTS
If you are just getting started, you will almost immediately notice an improvement in your overall grip strength after incorporating free weight resistance training into your routine.
Try hanging from a pull up bar and train your forearms to grip the bar and support your bodyweight. Pull ups and chin ups are a great progression to this drill.
WORK WITH KETTLEBELLS
Kettlebells are amazing because you only need one to get a killer workout. Not only does it take up minimal space, there are a ton of ways to use them. The raised handle with bottomed-weight loading put more demand on the wrist extensors and forearms muscles.
BOTTOMS UP EXERCISES
Bottoms up refers to using kettlebells with the bottom facing upward (upside down). This is an advanced technique and requires a lot of concentration and effort, but the gains you get are incredible.
TAKE CARE OF YOUR NUTRITION
This should be no surprise. If you want to make your body feel and perform better, you’re going to have provide it all the nutrients and foods it needs. Water, protein, healthy fats, and all of the good stuff.
5 EXERCISES FOR GORILLA GRIP…
Tons of variations for this great anaerobic endurance (ie. how long your muscles can last) exercise. Use kettlebells, dumbbells, barbells, or farmer handles if your gym has them.
BOTTOMS UP PRESS
You can use plates or kettlebells for this press variation. Grip directly in the middle of the handle and focus on a slow, controlled eccentric movement.
Grip the barbell with one hand directly in the centre, stand upright, and hold. Very straight forward. Very challenging. Very effective.
Simply grip the pull up bar and hang out. Test how long you can do this for one set to get a gauge of where you’re at and go from there. You can try intervals where you hang for 20 seconds, rest for 10 seconds, and repeat for a total of eight rounds (four minutes total). You can also do pull ups, leg raises, and other hanging exercises to strengthen your grip.
RING PULLS AND ROWS
Rows, hangs, push ups, pull ups…There are a ton of ways to use the rings which makes them one of the most effective tools to improve your forearm and grip strength.