I wrote this about a decade ago now, I used to be into Grip Training and Grip Competitions, enjoy.
There are about four aspects to grip training, (well thats debatable as well, but it'll do)
- Holding Strength
- Pinch Strength
- Crushing Strength
- Wrist Strength
If you are to compete then you'll have to concentrate on all of these areas at one time or another.
When you're just starting out you wont need all of these and just a steady diet of Farmers Walk will do, but pretty quickly you can build these into your training. 1-2 grip exercises per session wont cut into recovery much and you'll enjoy doing them. When youre more advanced in a full training week you could cover a couple of exercises of each category in any given training week. But like anything you'll build upto that level and enthusiasm.
Following on from lets look at the types of exercises you can do from each category.
Holding Strength - Static Holds, Thick Bar holds, Thick bar Holds, Farmers Walk (the Daddy IMO) Rolling Thunder, Hangs.
Pinch Strength - Pinch Grips, using blocks of varying widths, thin 1inch to very wide 3inch. Pinching plates.
Crushing Strength - Grippers, Grip machine, crushing cans, newspapers etc
Wrist Strength - PlateCurls, Wrist Curls (both reverse and regular) reverse curl (with varying width bars)
All can be done for multiple singles, for time, for reps, and many can be done with varying widths of bars and apparatus, whatever you prefer. Your individual preferences will vary as you progress and you may opt for rep schemes that are quite different. Bear in mind though for the sake of competition you will have to lift just one heavy attempt per try.
OK, so there we have a basic list of grip exercises, lets say you have trained of a steady diet of some basic grip exercises and are now sufficiently enthused about starting on something a little more advanced. You'll pick one exercise from each category.
- Farmers Walk
- 2 Hand Pinch
- COC Grippers
- Reverse Curl
Thats a fairly even list of grip exercises, so how to implement them into your routine? Well how well do you recover? If you feel you can handle it, a good schedule is to add two of these exercises to each session. Lets assume you train twice a week, M-W-F.
M - Reverse Curl, Farmers Walk
W - 2 Hand Pinch, Grippers
F - Repeat Monday
M - Repeat Wednesday etc.......
There you have it, work hard and work progressively, add weight to the bar as often as you can and keep form even. Go for it.
When you're more advanced and you feel the need for more variety (possibly tied into competition) you'll learn about many more exercises, you'll probably get many more exercise suggestions from *********, grip training is one area with the list is almost non-exhaustive. By that time you'll know your recovery and will be able to arrange your routine to accomodate.