How to Get a GRIP So Strong It Scares People, by Jother on YouTube. 9 min 35 s.
- Video length
- 9 min 35 s
- Time to do it
- 20 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Warm up your hands for two minutes. Roll your wrists in circles, open and close your fists 20 times, then squeeze a soft ball lightly.
Hang from a pull-up bar with both hands and straight arms for 20 to 30 seconds. Do 3 sets with a minute of rest between them.
Make the hang harder by draping a towel over the bar and gripping both ends, or by using a thicker bar.
Squeeze a hand gripper or tennis ball 10 to 15 times per hand. Close it fully, then open your fingers slowly. Do 3 sets.
Pinch a weight plate or a thick book between your thumb and fingers and hold it for 15 to 20 seconds. Do 3 rounds per hand.
Do wrist curls with a light dumbbell or a filled water bottle. 12 to 15 reps palms up, then 12 to 15 reps palms down.
Carry two heavy shopping bags or full buckets for 30 to 40 seconds with straight arms and your shoulders back. Do 3 rounds.
Train grip 2 or 3 times a week. Add 5 seconds or a little weight each week, and end a set when your grip starts to slip.
Tips and common mistakes
Grip work tires you out, so do it at the end of a session, not before pull-ups or deadlifts.
Leave the lifting straps off your warm-up sets so your hands do the work.
Chalk or a dry towel helps when your hands get sweaty and the bar starts to slide.
Stop if you feel sharp pain in your wrist or fingers, and rest for a few days.
Questions
How often should I train grip strength?
Two or three sessions a week is enough. Your hands need rest days to recover and get stronger.
How long until my grip gets stronger?
Most people notice hangs lasting longer after 3 to 4 weeks of steady training. Add time slowly rather than jumping ahead.
Can I build grip strength without any equipment?
Yes. Squeeze a towel, do fist push-ups on a soft surface, and carry heavy bags. A bar and gripper simply make progress easier to measure.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
