How do I strengthen my grip strength and wrist?

[RoodyPooUS]

This is what I am doing now: (I just wanted ideas and more exercises that might yield better results.

So far, I have some grips at work, it just says "Heavy Grip 100". They seem to work but not that well since I have pretty small hands and I get a bit of sharp pain in my tendons if I do more than a few reps.

Also, I do wrist exercises where I grab the bar from behind my back and pull up on the bar with my wrists.

[ramrod63]

deadlifts, farmers walk...

[-Lucifer]

Wrist curls, drag curls and wrist rollers will strengthen your forearms.

For grip strength, grippers are great. You can also try squeezing a Tennis ball.

[DJAuto]

1. Heavy holds.
2. Heavy hangs.
3. Direct work.

[ToshiroMifune]

tie a rope center on a sturdy stick/bar. on the other end of the rope tie a weight. wind the weghted rope up then slowly unwind down. you'll be able to hit you forearm extensors and forearm flexors as well as brachioradialis.

[bmt8000]

what's a drag curl??

[-Lucifer]

what's a drag curl??

- Pronated grip
- Bar moves in a straight line

[flexcraven]

Take a plate (weight) and pinch it as tight as you can and hold as long as you can, start with a 5 pound plate and work your way up to 10 or more. Also with the hand grips, find one that fits your hands. Wal-mart sells the cheep ones and they work good for smaller hands

[-Lucifer]

http://www.notsoboringlife.com/recre...inch-strength/

[Leferikson]

I've found that doing power cleans and deadlifts has increased my grip and forearm strength dramatically. For more direct work, Heavy BB shrugs is good for grip and BB wrist curls is good for forearms.

[theapexxxx]

fapping.

[bmt8000]

thanks man, i seen someone doing that with the smith machine b4 and tried to do it a few days later, but it seemed pretty awkward, and put a hurting on my wrists. i was prolly doing it wrong though.

- Pronated grip
- Bar moves in a straight line

[ToshiroMifune]

just to clarify darkLU, drag curl is barbell Rev. curl?

[hjayp13]

#1 save the hooks and straps for when you just cant do it without them! I like to do pullups with a thick rope! I would check out Ross Training.com he has a bunch of odd things to do. Also look to climbers try to do pull up and push ups on you finger tips

[Ccg1003]

#1 save the hooks and straps for when you just cant do it without them! I like to do pullups with a thick rope! I would check out Ross Training.com he has a bunch of odd things to do. Also look to climbers try to do pull up and push ups on you finger tips

yeah in my opinion thats the best for wrist and grip strength. also dead lifting is great for that. I train MMA and grip strength is important, and thick rope pull ups are the best. i heard from a physical therapist that grippers can cause injury.

[-Lucifer]

just to clarify darkLU, drag curl is barbell Rev. curl?

No. A reverse barbell curl is exactly like a barbell curl but done with a pronated grip.

A drag curl is done with a pronated grip as well but the bar moves in a straight line, not in an arc like the rev barbell curl. Hence, it can be done using a Smith machine too.

[SDFlip]

use the seach function

[RoodyPooUS]

I do do drag curls and just added reverse barbell curls too (Or forearm curls, don't know exact name.) Also, I did try pinching weights the other day but didn't feel it that much, maybe it is more of an endurance exercise or I should have pushed myself harder.

The main reason I wanted to add strength was because it seems to be a limiting factor in my pullups and hangs and I feel that my wrist is a bit weak when I do bench press.

Thanks for those that gave input.

[Whey Hey]

Captains of Crush, simple...

I got to the point where i couldnt finish my workouts (back especially) due to me not being able to hold onto the weight, i even facked up my back.... but since i bought the 1,2 and 3 captains of crush my grip has gone through the roof, i confidently feel i could hold onto a 400-500lb deadlift if i could get it past my knees... and i can now close a #2 gripper, which is pretty hard, and im making good progress on the #3, past parallel now..