AbiliTech

Getting a Grip on Weightlifting

Grip strength (hand strength) is very important for weightlifting, as well as many other sports such as rock climbing, power lifting, wrestling, etc. This is because you need grip strength in order to lift correctly and put as much power behind the lift. Hand strength will also give you the self-assurance needed to pull maximum weight without fear of losing your grip. Forearm growth is a commonly recognized trademark of a total athlete. Grip strength is frequently used by the medical industry as a gauge of general strength and fitness. Your hands, fingers, palms, wrists and forearms all contribute to general grip strength.

People used to think that they could sit stagnantly in front of the TV and increase their grip with a set of metal 'grippers'. They believed that they would increase their grip strength and develop strong Popeye-like forearms. Unfortunately for those people that was wrong. Forearms, like most muscle groups, need to be progressively overloaded to gain strength. This means forearms, like abs and calves, should be worked on only twice a week. Keep in mind the forearms are used in many different exercises, so they get stressed often. Keep track of the strengthening exercises you do and pay attention to the forearm strength building you are getting through other exercise. Sometimes hitting the forearm exercises is required only once a week because of the other exercises you do during the week.

There are four types of grip strength. First is crushing grip, a firm handshake is an example of this. Secondly, supporting grip strength. This is achieved when you can crush something in your hand and maintain the strength for long periods of time. Thirdly, pinch grip strength. This involves grabbing and lifting a weight between your thumb and forefinger, thus pinching. Fourth, is wrist strength. Wrist strength can be measured by the ability to lift a chair by one leg with one hand, and lifting it up and down while keeping it level.

To help improve grip strength in weightlifting some will use straps, chalk, or specialized 'grip' products such as sprays and talc. When using straps, they should be fixed firmly around your wrists, and then wrapped around the bar to be able to lift more weight when you don't necessarily have the grip strength. Your hand strength will not improve using this method, but it will help if you are looking to lift more weight in order to build your back. Straps should only be used to dead lift or do heavy, bent over rows. Never use gloves when weightlifting. You will not be able to feel the bar, and they will make your grip thicker because of the padding.

Start slow, short sets and reps, and work up to a challenging level. The last thing you want to do is hurt yourself.
Remember to use your super grip for good and not evil, people are not impressed when you crush their hand during a handshake, or crush the door handle on their new Hummer.

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