1. Holding Strength
2. Pinch Strength
3. Crushing Strength
4. Wrist Strength
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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 you're more advanced you could cover a couple of exercises of each category in any given training week.
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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 - Plate Curls, Wrist Curls (both reverse and regular) reverse curl (with varying width bars)
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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,
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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.
1. Farmers Walk
2. 2 Hand Pinch
3. COC Grippers
4. Reverse Curl
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Carbing up once a week will produce great results. You won’t believe you can eat so much (both carbs and fat, though not at the same time!) and still lose weight. Obviously calories must be counted. Recommended starting calories are 12 time body weight. This number can be reduced as you lose weight. Some people have found that carbing up every weekend is doesn’t produce fast enough weight loss,
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That's 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 three times a week, M-W-F.
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M - Reverse Curl, Farmers Walk
W - 2 Hand Pinch, Grippers
F - Repeat Monday
M - Repeat Wednesday etc.......
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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 other people, 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 accommodate.
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