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Grip Strength Training

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Grip strength is often thought of as simply hand strength, and while hand strength is definitely included, there are actually many other things to consider when thinking of grip. The first thing that needs to be considered when looking at grip strength training is that the grip involves everything from the musculature near the elbow down to the fingertips.

It has to be thought of this way because many of the forearm and hand flexor muscles actually originate above the elbow, and anytime a muscle crosses a joint, it will in some way influence it. Moving downward towards the fingers the gripping muscles pass through the forearms, the wrists, and into the hands, fingers, and thumbs–and not only through the front of the forearms, but also the back of forearms–this is important to remember.

When we look at grip in this manner, we start to see that there are MANY movement patterns that are realized by the lower arm musculature. As we train the lower arms, we must then remember to train all of these movement patterns in order to maintain a suitable balance between the antagonistic muscle groups, such as the flexors and extensors.

In fact, many cases of inflammation-related forearm pain such as tendonitis, tendonitis and epicondylitis can arise due to improper training of the forearm muscles or simply neglecting certain muscle groups or movement patterns. This is an important consideration when looking at selecting the best exercises.

It is vitally important that you seriously consider two things when starting to train specifically for grip strength. The first is to make sure that you are always using as much variation in your strength grip training and even use completely unconventional exercises like pinching and squeezing coke cans.

The second consideration is to make sure that you are not training your grip strength exercises too much. Three times a week is plenty and you will always be able to get stronger if you train your grip strength exercises after 48 hours of rest, good sleep and lots of water.

Monitoring of your progress will be able to tell you a lot about how you are doing. For example if you are doing a farmers walk with 100kg then you should record the time that you managed to hold them off the ground. If there is any improvement you will be able to see this if you have recorded it.

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