Probably the one area that directly increases your performance in a variety of functional fitness areas is grip strength. Yet the problem is most people go about it using less than effective methods. Instead of me telling you about the variety of ineffective methods for increasing grip strength I’m going to propose a very simple, straight forward program guaranteed to dramatically increase your grip strength with little chance of injury to your hand muscles or joints.
I got this program from my good friend Paul Wade, author of Convict Conditioning. Paul shared with me this simple yet amazingly effective approach to grip strength he was taught in prison. This is a surefire method we citizens can use on the outside. All you need is a pull-up bar or (for the more tactically inclined) a suspended 2“x4” that you can hang from.
Simply hang from the bar or 2“x4” with a shoulder width grip. Start counting with your goal being to count to 200. Counting to 200 equates to approximately 2 minutes. For most people simply getting to 200 will be a huge step. This workout consists of just one set and should be done no more than twice a week. I find it is a great finisher for any lower body workout.
The great thing about this workout is that each time you reach 200 you simply start using less fingers to hold on to the bar then start counting until you can hold for 200. So after you reach 200 using both hands you then grip without your pinky fingers. I usually just went down to my index and middle finger for a 200 count.
If you are enjoying the process and want to really work your grip you then may move on to one handed hangs for a 200 count. You can then go for mutant grip strength after reaching 200 with one hand by holding a dumbbell or kettlebell in your non-grip hand. As you can see this simple workout can literally challenge you for years. But lets get back to reality because before I see you hanging one handed with 2 fingers whilst holding a 90lbs dumbbell lets see how many of you can “hang” with both hands for 200! Good luck and let me know how you do!