4 Grip Strengthening Exercises From Dustin Myers

Dustin Myers

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HOW TO INCREASE YOU HEAVY GRIP STRENGTH

Dustin Myers is going through how to increase your grip strength on your heavy lifting exercises! Dustin uses a lot of different funky techniques to help increase grip strength whether it be towel pullups or different rock climbing techniques but at the end of the day if you want a stronger grip you have to get bigger stronger forearms.  A lot of people train grip strength with higher reps to create that grip endurance such as doing weight holds for like a minute or so which is building that strength endurance. If you want to build pure strength in the forearms you have got to do a power movement.  So Dustin is going to show you a basic wrist curl.  Now even though it is a basic movement, not everyone does it right.  Use a heavy dumbbell and keep it between 3-5 reps.  Give this a try and let us know what you think!

 

GRIP STRENGTH TIPS

Coach Dustin Myers is live from the Ohio Regional Training Center to share with you a couple Grip Strength Tips.  Remember you can be the biggest guy in the world and have the biggest muscles but if you can't hold on to something your big muscles won't do you any good.  The first exercise that Dustin is going to show you is Towel Pull-ups.  You can use a sweatshirt or a towel and wind it up and throw it over the bar.  You are going to want to get as much of the material in your hand as possible.  Don't hold on to the end of it.  You will alternate sides after each rep pulling your head to the sides of the pull-up bar.  Shoot for sets of 10 reps, 5 on each side no kipping.  The second exercise that Dustin likes to superset the towel pull-ups with is called Plate Pinch.  You are going to use bumper plates.  The key to a plate pinch is you want you hands flat like a clamp.  You don't want to grab the lip of the plates.  Pinch them with a flat hand and stand up with them.  Try to work up where you can do minute holds with the plates.  Once you can hit a minute, move up to a heavier weight.  If you don't have bumper plates you can use iron plates and use the 10lb plates but turn them in so the the smooth part of the plates are facing out.  Give these Grip Strength Tips a try and let us know what you think!

 

DOUBLE BODYWEIGHT HOLD CHALLENGE

Dustin Myers is challenging YOU to a Double Bodyweight Hold Challenge!  You are going to use the Hex bar and load it up with double your bodyweight.  Dustin Weighs 165lb so he has 330lbs on the bar.  Stay tight and pick the up the weight keeping your chest up good posture and hold it as long as you can.  Make sure to breath but keep your core tight and grip strong.  Can you beat Dustin?  Give this Double Bodyweight Hold a try and make sure to post them to Instagram and tag @coachmyers_gutcheck and @maxeffortmuscle 

 

FOREARM TWIST EXERCISES

Coach Dustin Myers is live from the Ohio Regional Training Center to share with you some great grip strength/grip endurance exercises.  You've probably used a forearm rope before where you twist the handle and the rope wraps around the handle which is a great exercise for grip strength and endurance.  But the problem is eventually your forearms are going to get strong enough that this exercise is going to be limited by how much weight you can hold out in front of you.  This would mean that you could actually do more weight than what your shoulders can hold up.  So to solve that problem and to let you go a little heavier, Dustin has this great variation that he learned from his guys at The Pit.  You are going to take a band and attache it to a heavy dumbbell and put the band around the end of the barbell which will be placed in a rack about shoulder height.  To get it started you are going to fold the band and double it up and start twisting the barbell wrapping the band around it.  Now the key is once you get all the way up you don't just want to let it fall down, you are actually going to turn the bar to bring it back down.  You will go both ways twisting the bar towards you and then twisting away from you.  You should be able to use twice the weight as you would use on the forearm rope.  Give both these Forearm Twist Exercises a try and let us know what you think!

 

If you liked these videos check out:

12 Best Exercises For An Iron Grip

 

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