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Power Grip
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First, you have to understand that in order to train the grip, you not only do gripping style exercises, but you must also train the muscles on the opposite side of the joint. Most of the the exercises you probably do involve holding on to weights - this works the flexor (gripping) muscles. Often athletes neglect extensor training completely, so integrate 2 exercises to your grip strength program:

1) Reverse ez-bar curls

2) Rubber band finger extensions

For #2, you can use a thick elastic band (the kind that usually comes around broccoli) or buy a tool called the PowerWeb. Just stick your fingers in the band and try to straighten and spread your fingers apart.

Now to train the gripping muscles themselves, you want to hit the 3 components: strength, endurance, and power.

Strength of the grip muscles is generally not an issue if you're performing exercises like heavy Deadlifts or Chinups. If you regularly deadlift, you can probably lift at least 300 pounds - if not, get lifting!

Endurance is another component that you need, so to build endurance, you can do something I call Grip Finishers - simply do your normal exercise, let's say a set of 10 chinups, then hold on to the bar with a strong grip for as long as you can. This is best done on your last set, because you'll ruin your subsequent sets by fatiguing your grip. Deadlifts, Barbell curls, and Dumbbell lunges are also good candidates.

Now gripping power is often not trained and can really help you out in MMA or BJJ competitions. Power is force x velocity, so you need to be able to apply your full grip strength quickly to develop a powerful grip.

My favourite method of training grip power with my mixed-martial artists is to do an exercise I call Plyo chinups. Do a chinup, then when your chin is over the bar, let go of the bar and then grab on again as you straighten your arms, then pull yourself up as quickly as you can. The farther you let yourself drop, the better. But start off with a smaller drop and work your way up - these are really demanding.

You can also use this method with 1-arm dumbbell rows.

Other ideas to develop your grip are to do exercises holding onto towels instead of holding the bar. This is great for chinups, dumbbell lunges, etc. If you train or compete in BJJ with the Gi then you'll definitely benefit from this exercise.

You can also use a fat bar handle instead of a regular dumbbell or barbell. Just wrap an old t-shirt around the handle to increase its diameter and it will give you a totally new challenge.

Whatever methods you do, make sure you only do 2 weeks of grip training, then take 2 weeks off. Because you're always working your gripping muscles, constant specialized grip training can lead to overtraining or worse - injury, so be sure to back off after 2 weeks.

Give those concepts a shot and you'll have a crushing grip in no time.

Click here to download a free anaerobic endurance workout for MMA.

Innovative Fitness Equipment For Grip Assistance Your Trainers Have Bought

Grip assistance becomes a major limiting factor when you plan to have a beautiful torso. You are forced to limit your reps as you feel imbalanced, all because of those wobbly fitness equipment meant to give you the right grip assistance.

So to get a proper grip assistance, here are some innovative fitness equipment, just brought in by your trainer. So go and use them. Now you will not have any excuse left to sweat less. Thus discover the right grip and the right shape as well.

Safe Manta Ray :

The next time you hit the gym for the barbell squat, forget placing the spongy pads or cotton sheets between your shoulder and the barbells. Place a Manta ray instead. No, I don't mean to buy a 'Manta Ray' from the fish market near by. In fact, this sea animal has inspired fitness equipment manufacturers to make something which extinguishes the damage to your shoulder muscles which often happens when the bar rolls or slips off the shoulders.

The trainer might not have told you but he has just got an all time solution to it. It is a highly innovative fitness equipment. This 'Manta Ray' is made of plastic which has inbuilt grooves to place the bar in. The grooves replace the sponges once you kept behind the neck.

Gripping Haulin Hooks :

You enter the gym well intended for some rigorous weight training. But alas! The poor wrist wrap is not helpful enough to give you a full grip on the weights. Thus a loose grip forces you to minimize the numbers of reps. Hence you plan to return once again without getting satisfied. But wait! There is something, bought by your trainer, which may help you to train till you drop. The 'Haulin Hooks' are made of some durable steel hooks which are attached to a spongy foam padding and nylon straps.

The thick pads of these 'Haulin Hooks' save your hands from getting tired and strained. Thus you end up doing the desired numbers of reps. Definitely, a better grip is required to get the maximum result of any consumer appliance. Of course, nothing could be better than these hooks.

Powerful 1 Ton Hooks :

While doing the back training you hardly get the maximum liberty to use your whole energy. You end up training less than you could have done. Of course, the reason is simple. You run out of grip assistance but not of energy. So the next time you come across this situation, ask your trainer to give you these '1 Ton Hooks.' Though it is a bizarre name, it symbolizes the power of this amazing fitness equipment quite impressively.

So the next time you go for shrugs or bent-over rows to improve your back muscles, be sure that you are not going to fall short of grip. Use these hooks to strengthen your grip. They are substantially better than the traditional wrist wraps. The steel hooks and comfortable pads of these 1 Ton Hooks give you the right strength to lift what you want to.

About the Author

Planning to have a beautiful torso? Check out some more innovative Fitness Equipment.

Pattrick Savarna, an expert author, keeps writhing such things regularly. Check out his blog My Electronics Blog

i have been getting pains in my hands, feels like i have no grip or power in them can someone help?

my hands just hurt constantly. sometimes more sometimes less. when they hurt i have no power or grip. sometimes they feel bruised.

many reasons for this...need a doctor to check it all out...could be carpal tunnel, pinched nerves, tendanitis, a neurologist can help out..

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