Coming to the end of my grip strength

[lyorn]

I'm doing the NRoLfW program, and there are some leg exercises there that require holding a dumbbell in each hand. With today's weight I found that I have difficulties holding the dumbbells (not helped by the grips on the dumbbells being made for larger hands than mine), because my grip strength is not up to my leg strength. It has increased, but not as much as needed.

Anyone has had that happen, too? Any tips?

Comments

[chaostheory635]

One particular trainer had me tie towels around the dumbbells and grip the towels...you might find that easier or more difficult, I don't know. Give it a few months, though. Your grip strength does improve over time :)

[lapillus]

I've used lifting straps before, especially when my fibro temporarily knocks out my grip strength. It's also useful for things like rowing machines if you have grip issues.

http://www.thetrainingstationinc.com/lifting-straps.html

[xenacryst]

While not specifically grip strength, I think it helps with general wrist and hand strength: get a small (5 pound or so) hand weight and sit leaning forward with your elbows and part of your forearm on your legs. Hold your hand palm down with the hand weight in it and then drop your wrist down. Bring it back up as high as you can without lifting your arm, and then down again. Then, turn your hand over and do the same thing, curling your wrist up as high as you can with the weight in it. I also sometimes turn my arm on its side and and do the same kind of motion (which in this orientation is sort of like the wrist-only part of ringing a hand bell). I've been finding that these are increasing my wrist, forearm, and hand strength a fair amount over the last few months.

[lyorn]

That might be a use for the purple dumbbells that I have lying around... Thank you!

[rydra_wong]

Ooh, yes. If you have little dumbbells lying around that you now feel scornful about, they're good for wrist curls and also for rotator cuff exercises.

[rydra_wong]

If you ever get a chance to play with kettlebells, they're great for strengthening your grip.

not helped by the grips on the dumbbells being made for larger hands than mine

FWIW, that'll improve your grip strength long term (precisely because it's harder now); people deliberately train with thicker bars for that purpose.

In the meantime, straps are an option. Or, depending on the exercise, you might be able to modify it to use a barbell (in the back or front squat position) instead.

[lyorn]

There is a similar exercise with a barbell later in the program -- maybe for the very reason, to not have grip strength as a limiting factor.

Thanks for the info about the size thing. I'll stop grumbling about it then ;-)

I don't see any kettlebells in the near future, but I'll watch out for them.