? Re: frequency of grip strength exercises

[Garrie A.]

For those who incorporate grip strength exercises into their program (i.e. farmers walks/carries, heavy bar holds, wrist curls, etc.), how often do you include them and do you add them onto the beginning or end of a workout? Plus, if you do a special grip strength routine, what does yours look like? I'm trying to build my grip strength to hold onto heavier dumbbells without my forearms stinging (and having to resort to straps/hooks and/or a weighted vest) and to be able to do renegade rows with my hands on the dumbbells with no problem (currently I put one hand on a yoga block or a step which works fine but I eventually want to do them with both hands on the dumbbells).

[Garrie A.]

Anybody?

[BunnyHop]

I don't do that kind of lifting these days, but thought I'd mention that the exercises I've been doing swinging both light and heavy clubs seems to have made a nice difference in my grip strength. Not sure you want more equipment, though.

[Garrie A.]

Clubs?? Tell me more....

[BunnyHop]

Originally Posted by Garrie A.

Clubs?? Tell me more....

Oh, sure, sorry to have been so vague.


I've been using a pair of one pound (plastic) indian clubs as a warmup every day since, what, May? I can definitely tell a difference in my general fitness level, basic shoulder comfort and strength. I basically do something like in this video every day: https://www.youtube.com/watch?v=QAo82Q7KTCk but over time I've gradually added a few moves. The basic idea is to strengthen your range of motion in every direction. A google or youtube search for indian club tutorial will bring up a lot of different sources.

"They say" that the lighter clubs are good for shoulder rehab, but I've found them to be a good way to rebuild my general strength. A variety of moves means it's a full body workout. Depends on how long you do it, of course, and for me, for now, it's just a warmup.

In contrast, so-called heavy clubs are more similar to a long handled mace, basically weighted clubs of varying sizes and weights. The style of swinging is somewhat different.

I knew I'd need to start very light, so for this year's birthday I got myself an Adex adjustable club. https://adexclub.com/product/adjustable-steel-club/ For me, for now, the 3.5 pound handle of the thing is plenty heavy enough for now, but the kit I bought will let me use up to 25 pounds if I ever get that strong. In general, I do prefer Mark Wildman's Youtube videos for heavy club instruction. He's got a ton of them, and gives very good details and pointers. He's the reason I actually got the adjustable club, the progression I'm following seems reasonable and do-able, and I'm hoping I'll be able to add some actual weights to my club one of these days.

I also use my KB for swings pretty regularly, and the larger handle on the Dragon Door KB I have seems to be good for my grip as well.

Sorry to ramble, but the whole subject is kind of a rabbit hole.


For quick reference, here's a recent discussion about maces and other similar stuff, you'll notice I babbled there a lot too. http://forum.videofitness.com/showthread.php?t=226481 It's got some tags that will lead you to way more detail.

[AsSweetAsSugar]

I agree with Anna about clubs working your grips. I did a Clubz Fitness Rotation a couple of months ago, and my grips and forearms were sore during the first week, mine are 2 lb each.