Grip Strength Training

Acidreamer
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Acidreamer
Edited Date/Time 7/23/2022 3:35pm
So the riding season is close in Ohio. Last year i was plagued with some issue in the adductor muscles of my thumbs. Never had this issue before. It basically feels like a charlie horse in the palm after about 1-2 mins. I figured they are weak from not being used over the winter. I can re-create the pain when doing plate pinches & using things like screwdrivers.To help, Ive been doing some wrist rolling to strengthen the wrists along with some plate pinches for time. Was wondering if anyone else has had any issues like this. I dont believe its arm pump because my forearms arent sore or rock solid or anything of that nature. My deadlift is 405lbs which leads me to believe my hands arent THAT weak. Maybe its an endurance thing. Would you guys recommend going heavy for endurance or light and for time? I know both helps.
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smoothies862 3/26/2017 5:35pm
3/26/2017 5:35pm
seat time is the only thing that helps me. I feel the same thing. might be gripping too tight at the start of the year also. couple of weeks and it doesn't bother me. I stretch them a lot too.
kzizok
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kzizok 3/26/2017 5:39pm
3/26/2017 5:39pm
Silly Putty.
Acidreamer
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Acidreamer 3/26/2017 5:41pm
3/26/2017 5:41pm
kzizok wrote:
Silly Putty.
What
F.B
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F.B 3/26/2017 5:52pm
3/26/2017 5:52pm
gifs website

The JCB hat is optional.

The Shop

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Jmicmoto13 3/26/2017 7:12pm
3/26/2017 7:12pm
^^^^Hahaha well done.
kzizok
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kzizok 3/26/2017 7:57pm
3/26/2017 7:57pm
kzizok wrote:
Silly Putty.
Acidreamer wrote:
What
Buy several Silly Putty's (I have no idea if that is correct grammar). Use them in each hand to help strengthen your grip. You can then add more, or take away some, for resistance purposes. It's not a panacea. but can/does help. Plus, its so easy and convenient, you can do it almost anywhere, at any time.
mark_swart
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mark_swart 3/26/2017 8:11pm
3/26/2017 8:11pm
Id say spend the first day trail riding or riding at a very low percent of your normal speed. Focus on proper grip technique (gripping across your palm like a door knob as opposed to death grip.) If you are working with that much weight, I have no doubt you have the strength!
r.sal923
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r.sal923 3/26/2017 8:13pm
3/26/2017 8:13pm
Strengthen your legs, squeeze with them. This is what I do to avoild upper body and arm fatigue . Seat time too
IceMan446
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IceMan446 3/26/2017 9:01pm
3/26/2017 9:01pm
5 gallon bucket filled with rice.

Look up some of the workouts on youtube.
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MX4EVR
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MX4EVR 3/26/2017 9:02pm
3/26/2017 9:02pm
How bout learn how to squeeze the bike with your legs?
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#434
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#434 3/26/2017 11:16pm
3/26/2017 11:16pm
Ever tried bouldering/sport climbing in the gym? It's fun, cheap and a great/different workout. I know it sounds funny, but helps me a ton with grip and core strength.
tobz
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tobz 3/26/2017 11:19pm
3/26/2017 11:19pm
Work on legs, core and cardio bro.
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FARANG
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FARANG 3/26/2017 11:32pm
3/26/2017 11:32pm
I'd say grip more with the knees and try to ride more relaxed. I don't think strength is the issue here, but technique.
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Radical
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Radical 3/27/2017 1:04am
3/27/2017 1:04am
Unlike hand grippers this 1lb stress ball will work your thumbs. It's probably a similar workout to what people are saying about silly putty.

https://www.amazon.com/Valeo-Textured-Squeeze-Comfortable-Strengthen/dp…

This set will build your grip strength. If you can close the number 3 one time, they'll certify you.
Most people who lift weights regularly cannot close the No. 1 a single time.

Captains of Crush
https://www.amazon.com/gp/product/B0002U3CNU/ref=oh_aui_detailpage_o01_…

I purchased the Trainer (100lbs) and No. 1 (140lbs)
I can close the trainer barely. The No. 1 is a ways away for me. I probably need to pick up the one below Trainer to work out with, but at $25 each, I'll stick with what I have.

On the way to the track I warm up my forearms by doing these 2 exercises.
I'll use a weaker hand grip (40lbs) and do maybe 40-45 reps with each hand. Go to about 90%.
Then switch to the 1lb stress ball and do 125-150 reps with each hand concentrating on thumbs.

I used to get arm pump, but since doing these exercises on the way to the track, I literally never get arm pump.

Cardio helps as well, and laugh if you will, making sure you breathe while riding.


TimV
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TimV 3/27/2017 1:23am
3/27/2017 1:23am
Or I have armpump or my hands get "numb"
For myself it helps a lot when i focus on gripping the bike with my legs so I can relax my upperbody a bit more. Making sure your core and back are strong enough helped me a lot.
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Joe Schmoe
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Joe Schmoe 3/27/2017 6:24am
3/27/2017 6:24am
A lot of guys who have bad chronic arm pump that can never seem to get rid of it, no matter what they do, could have Thoracic Outlet Syndrome and not even know it. Scar tissue build up in the fascia is another one. There are medical and anatomical reasons that go much beyond the reach of "just grip with your legs, bro".

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bvm111
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bvm111 3/27/2017 7:13am
3/27/2017 7:13am


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Camp332
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Camp332 3/27/2017 7:55am
3/27/2017 7:55am
Deadlifts Bro. Seriously.
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Myke
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Myke 3/27/2017 8:02am
3/27/2017 8:02am Edited Date/Time 3/27/2017 8:03am
MX4EVR wrote:
How bout learn how to squeeze the bike with your legs?
Bingo! That's how you hold on to the thing.

Everytime you feel your hands or arms getting tired just focus on squeezing with your legs tighter. It helps.
IWreckALot
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IWreckALot 3/27/2017 8:06am
3/27/2017 8:06am
kzizok wrote:
Silly Putty.
Acidreamer wrote:
What
kzizok wrote:
Buy several Silly Putty's (I have no idea if that is correct grammar). Use them in each hand to help strengthen your grip. You can then...
Buy several Silly Putty's (I have no idea if that is correct grammar). Use them in each hand to help strengthen your grip. You can then add more, or take away some, for resistance purposes. It's not a panacea. but can/does help. Plus, its so easy and convenient, you can do it almost anywhere, at any time.
Wait a minute. . . something is off. You don't know the plural form of "silly putties" but you know how to use the word panacea in a sentence? Did you at least miss the capitalization error you made?

Just giving you shit bro.
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kzizok
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kzizok 3/28/2017 5:51am
3/28/2017 5:51am
Acidreamer wrote:
What
kzizok wrote:
Buy several Silly Putty's (I have no idea if that is correct grammar). Use them in each hand to help strengthen your grip. You can then...
Buy several Silly Putty's (I have no idea if that is correct grammar). Use them in each hand to help strengthen your grip. You can then add more, or take away some, for resistance purposes. It's not a panacea. but can/does help. Plus, its so easy and convenient, you can do it almost anywhere, at any time.
IWreckALot wrote:
Wait a minute. . . something is off. You don't know the plural form of "silly putties" but you know how to use the word panacea...
Wait a minute. . . something is off. You don't know the plural form of "silly putties" but you know how to use the word panacea in a sentence? Did you at least miss the capitalization error you made?

Just giving you shit bro.
Im a moran!
Acidreamer
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Acidreamer 3/28/2017 10:40am
3/28/2017 10:40am
Joe Schmoe wrote:
A lot of guys who have bad chronic arm pump that can never seem to get rid of it, no matter what they do, could have...
A lot of guys who have bad chronic arm pump that can never seem to get rid of it, no matter what they do, could have Thoracic Outlet Syndrome and not even know it. Scar tissue build up in the fascia is another one. There are medical and anatomical reasons that go much beyond the reach of "just grip with your legs, bro".
Those reasons are what im looking for. Everyone says use your legs but it doesnt apply when youre turning a screw with a screwdriver or can reproduce the pain while doing plate pinches. Something is weak or theres a muscle imbalance or something is tight. Either strengthening it or using some kind of foam roller to relax everything is the answer. How to apply them is the question..
F.B
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F.B 3/28/2017 11:42am
3/28/2017 11:42am
Find an active release technique (ART) specialist in your area. A lot more efficient than deep tissue massage or foam rollers.
SpecOps1
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SpecOps1 7/22/2022 6:31am
7/22/2022 6:31am Edited Date/Time 7/22/2022 6:40am
Considering the weight of your deadlift barbell, I'm surprised you have a weak grip, but this can be corrected by special exercises aimed at strengthening the wrist and forearm muscles. You just need to Google the exercises arm wrestlers do. They have a very tight grip. And sometimes I do these exercises in my mini-gym at home so that I feel that I have a hard grip because this can give me an advantage on the street when you fight. After all, the stronger the grip, the stronger your punch! Also, strengthening the grip will allow you to add weight to the deadlift.
roostymcgee
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roostymcgee 7/22/2022 7:04am
7/22/2022 7:04am
Dead hangs. Good for your back and shoulders too.
2
wils173_
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wils173_ 7/22/2022 7:05am
7/22/2022 7:05am
•Deadlifts will help.

•Farmers carry with any sort of weight.
-KB’s, DB’s, 5 gallon buckets with sand or whatever.

•Pull-ups, or dead hangs on the bar.
-example: towel pull up

•Add a towel to wrap around the handle or when your doing a pull up. Should add some strength in the hands as well.

DM me if you need/want any more help. Hope this helps!


1
zehn
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zehn 7/22/2022 7:32am
7/22/2022 7:32am
Bouldering. Yes really. Plus the views at the gym are amazing Laughing
2
profeshenal125 7/22/2022 7:58am
7/22/2022 7:58am
Roll a dumb bell up and down your fingers. That’s good for forearms too. I hv a numb pinky and next finger threw my hand into my wrist from a elbow surgery . I get no arm pump in that arm but I do in my rt arm from the back of my shoulder injury.

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