Great Exercises For Your Grip: Part Two

Here are some of the best exercises to take your grip to the next level.

Towel Chin-up

When both hands grip vertical handles or a towel, the hands and forearms need to work hard to maintain the grip.

Make sure to loop two towels over a stable overhead bar or a pull-up bar, then grab the ends with each hand. Place your arms at shoulder level then start doing chin-ups.

Inverted Row

For this routine, the arms need to be strong enough to support your bodyweight. This exercise is a bit easier compared to the hang or pullup as the feet are on the ground and reduces the weight for the lift.

Take hold of a low bar with an overhand and place your hands at level with the shoulders. Pull the shoulder blades back as you bend the elbows as you pull your chest towards the bar. Pause for a moment and reverse the movement to return to the initial position.

Feet- Elevated Inverted Row

This allows the body to shift more weight on the upper torso to help challenge the grip.

With the same low bar as the Inverted Row, rest both feet on a bench, box or ball.

Hammer Curl

Rest the dumbbells in your palms similar to the hammer version, except that you must grip it tightly to keep it from slipping during the routine.

With a pair of dumbbells, allow them to hang at arm’s length with the palms facing inward. Without moving the upper arms, bend the elbows and curl the dumbbells close to the shoulders, hold, then return back to initial position.

Wrist Curl

This targets the wrist flexors, which are the muscles that form the underside of the forearms. This helps the hands in forming a tight fist and ensures vise-like gripping power.

Use a barbell and grip it with both hands shoulder-width. As you kneel in front of a bench, place the forearms on the bench with the palms facing up. Let the wrists bend backwards from the weight of the barbell and curl the wrists upward as you raise your palms towards your body. Reverse the process and return to the initial position.

Wrist Extension

These focuses on the muscles found on the top of the forearms called the wrist extensors. They help enhance contractions to curl the fingers.

With the same position as the wrist curl, make sure your palms this time are facing down as you grip the barbells. Bend the wrist forward from the wrist of the weight then lift the wrists by raising the back of the hands toward the body. Reverse the move to return to the start position.

Hex Dumbbell Hold

The challenge follows the size of the weight. As you hold the head of the hex dumbbells, the intensity needed to grip the weight is focused on the arm muscles below the elbow.

Grip the top of two hex dumbbells with each hand and hold it between 20 to 60 seconds.

Farmer’s Walk

This routine suggests you move forward loaded with weights. Like dumbbells equal to half of your weight.

Take a pair of heavy dumbbells and let it hang at arm’s length by your sides. Try to walk forward for at least 1 minute while gripping the weights.

Plate Pinch Curl

This will test your gripping strength and endurance as you use the power of your fingers and wrist to pinch the weight plates up and prevent it from dropping to the floor.

Pinch two barbell plates with your thumb and fingers with one at each side. Without moving the upper arms, bend the elbows to curl the weight up to your shoulders, them lower it down to the starting position.

Single Arm Landmine Row

As you grab the thick ends of the barbell with one hand, the weight and gripping surface challenges your fingers to secure the grip.

Take the end of the barbell with one hand then bend at your hips and knees to lower the torso. Pull the bar towards your upper abdominals by bending the elbow, hold for a few seconds and reverse to return to the starting position.

These workouts will surely take your grip to the next level and give your grips the strength it deserves.

Many weight-lifters rely on our revolutionary grip enhancer solution – a water based hydrocellulose thickener that when applied to the hands promote better pole grip, prevents blisters and reduces surface resistance.

It is also biodegradable and does not contain harsh chemicals to harm the user and it works just like chalk, but leaves no mess on the floor or other equipment and easily washes off with soap and water.

Our product is ideal for use in enhancing your grip energy and enjoy more time practicing and building up your gripping strength.

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Winning Championships: Off Season Football Training

It doesn’t matter if your a amateur or professional, what’s important is the need to have a regular strength and endurance workout to be in their top form especially during the off-season.

Staying physically fit and healthy is a must for football players and it is really important to make sure they follow a training regimen for strength and endurance to stay in good shape.

The workout programs may vary, but routines are basically just similar except for the variations in training patterns and repetitions.

Off season training workouts are important especially when playing on a seasonal circuit as they need to prepare for the next season in a short period of time.

Physical conditioning and game play training keeps players ready at all times and makes them more familiar with the field to further develop their skills as a team player and adapt to any game environment and game plan.

The ideal workout routines ideally occur two to three times a week during off-season, mostly with core exercises to help with strength and endurance, as well as develop firm muscles and burn fat.

Here are different training options for  training year- round, just try to switch the routines each week and remember that these sets of exercises are strategically categorized into three types to form a complete over-all work out every training day;

Off Season Football Workouts:

Push exercises

  • Split Jerk
  • Push Press
  • Bench Press
  • Incline Bench
  • Military Press

Squat Exercises

  • Front Squat
  • Back Squat
  • Sprinters Squat
  • Overhead Squat
  • Split Squat

Pull exercises

  • Power Clean
  • Power Snatch
  • Deadlift
  • Clean Pulls
  • Snatch Pulls

These exercises may be done every other day.  Getting a good rest at daily intervals during the training sessions will allow the body and muscles to refresh and recover.

It is helpful and safe to use a grip-enhancing solution like Liquid Grip during these training activities, to help maximize workouts without the risk of slipping on the floor or dropping weights accidentally.

Liquid Grip is scientifically formulated lotion using natural ingredients which makes it safe for use during training and even during plays- it guarantees good gripping power to help prepare for the game seasons.

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