CRUSH GRIP
The term “crush grip” refers to the grip between the fingers and the palm of your hand. For example, if you squeeze your hand as hard as you can, that’s what we’d call a crushing grip.
There’s a ton of different grip tools out there that can help you develop not just your grip, but your strength as well.
HOW TO TRAIN CRUSH GRIP
If you’re already a regular at the gym, it’s pretty straightforward to train your crush grip. You can make some small changes to your training and boost your crush in a relatively short time frame.
On a deadlift day, add short holds at the end of the lift. We’d suggest using double overhand grip while warming up and leaving the straps off as much as possible. This works for rows and pull downs as well.
Rolling handle is one of our favourite ways to build crush grip. It’s basically a one-handed deadlift that has a thick rotating handle. Sounds awesome, right? We love it!
BENEFITS OF A STRONG CRUSH GRIP
Crush grip is utilized on a daily basis. Whether it’s opening a door, driving a car or shaking a colleague’s hand (no longer), crush grip is used in almost every hand-related activity. If you work in manual labor, then you’re likely already well-equipped with crush grip.
3 WAYS TO BUILD CRUSHING GRIP STRENGTH
Whether you’re out mud running or training in the gym, build your grip strength for any challenge.
Strong upper body strength, endurance, and a desire to get rocks in your shoes, and dirt in every part of your body will get you through a Spartan Race or a Tough Mudder race, but a weak grip will get you killed. The same is true for your gym workouts. You don’t want weak grip strength holding you back from those killer deadlifts and rows.
Here are some of the most common grip-related obstacles you’ll face on the Spartan Race and Tough Mudder courses:
Pinch
Crush
Support
THE THREE TYPES OF GRIP
Each grip can be trained in different ways, but the most effective way to build grip strength is to train each grip on a regular basis.
CRUSH GRIP
What is a crumple grip?
A crumple grip is when your hand is gripped between your fingers and your palm. For example, if you squeeze your hand as hard as you can, this is called a crumple motion.
In our experience, the best ways to train the crush grip are through the use of hand grips, thick bars/axles and rolling grips. Doing exercises in the gym like deadlifts or rows will also help to strengthen the crush grip.
PINCH GRIP
What is a pinch grip?
A pinch grip is the force between the finger and thumb. It’s not the most common grip used in everyday life, but a good pinch grip allows you to do some amazing looking grip tricks.
Pinching plates is one of the most impressive feats of strength and one of the best ways to practice your pinch grip.
Have you ever tried to pinch 2 x 20kg of smooth sided plates? If you haven’t, you should! It’s a lot more difficult than it sounds and a great target to aim for.
Some of our favorite ways to practice pinch grip are, of course, using a pinch block. They are the best grip tools for increasing your pinch grip strength exponentially.
SUPPORT GRIP
Support grip is very important. It’s your ability to hold on, or how long you’re able to hold on. In the world of grip, it’s all about pushing yourself to the limit and dealing with all kinds of weird pain.
Lifts for ‘hold time’ are a great way to build your support grip. Regular gym workouts like deadlifts, row and pull ups are great for building support grip.
THE SURPRISING BENEFITS OF DEVELOPING A STRONG GRIP
A strong grip isn’t just for athletes. It’s important for anyone who wants to improve their general health and fitness. The muscles in the hands and forearms are essential for many everyday tasks, from grocery shopping to opening jars. A strong grip can make those tasks easier and more effective. In this blog, we’ll look at what a strong grip is and how it can help you reach your goals.
1.IMPROVED ATHLETIC PERFORMANCE
A strong grip is essential for athletes in a variety of sports. For instance, a tennis player needs a firm grip to control and hold their racket. Golfers need a firm grip on their clubs to control the swing. Gymnasts need a firm grip to secure the bars during their routine. Weightlifters and powerlifters need a firm grip for lifting heavier weights with ease.
2.REDUCED RISK OF INJURY
If you have a strong grip, you are less likely to suffer from repetitive strain injuries like tennis elbow or carpal tunnel.
A strong grip improves the stability of your hand and wrist. This makes it easier for you to avoid injuries that can be caused by repetitive or high impact activities.
3.IMPROVED FUNCTIONAL STRENGTH
Functional strength is the ability to carry out everyday activities with ease and effectiveness. A strong grip can enhance your functional strength, allowing you to carry heavier loads, open heavy jars, and handle tools and equipment with ease. For instance, if you are in construction, a strong grip can allow you to carry heavy tools and materials with ease.
4.ENHANCED GRIP ENDURANCE
Grip endurance is the ability to hold a grip for a longer period of time. It’s important for athletes to be able to hold a grip throughout a game or competition. But it’s also important for factory workers, musicians, and anyone else who needs to do repetitive gripping tasks for long periods of time. Developing grip endurance allows you to perform these tasks with more ease and speed, reducing your risk of injury and increasing your overall productivity.
5.BETTER HAND HEALTH
Benefits of regular grip training
Hand health is the health of the muscles, tendons, and joints in the hands, forearms, and other parts of the body.
Improving hand health reduces the risk of conditions such as:
Carpal tunnel syndrome
Arthritis
Hand and forearm injuries
Hand pain and discomfort can have a huge impact on your quality of life, so it’s important to make sure you’re doing everything you can to prevent them.
Conclusion
In conclusion, developing a strong crush grip is essential for daily activities and various physical challenges. Training methods such as using grip tools, incorporating short holds in workouts, and focusing on exercises like deadlifts can significantly improve crush grip strength.
FAQs About CRUSH GRIP
- What is a crush grip?
A crush grip is a handshake that occurs between your fingers and your hand’s palm. It’s most commonly used when you’re trying to get a grip that’s both firm and strong.
- When is a crush grip useful?
A crush grip can also be used in weight lifting, rock climbing, or in martial arts, where you need a powerful grip to get the job done.
- How can you improve your crush grip strength?
The best way to increase your crush grip strength is by doing exercises that focus on the muscles in your hand and fingers, like gripping and squeezing exercises.
- Are there any benefits to having a strong crush grip?
Yes, a good crush grip can help you perform better in different activities and prevent injuries because it gives you more control and stability when handling objects.
- Can anyone develop a strong crush grip?
Yes, with regular practice and training, anyone can improve their crush grip strength.
- Is a crush grip the same as a pinch grip?
No, a crumple grip is when you squeeze an object between your fingers and your palm. A pinch grip is when you hold an object with your thumb and fingers.