How To Unlock Superhuman Grip Strength, by Ryoga on YouTube. 4 min 9 s.
- Video length
- 4 min 9 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Warm up your hands and wrists for two or three minutes. Make slow circles, open and close your fists, and do a few light squeezes before any hard work.
Stop training only your crushing grip. Grip has three parts, supporting, crushing and pinching, and a weak link limits the other two.
Build supporting endurance with dead hangs. Hang from a bar with straight arms for 20 to 60 seconds, rest a minute, and repeat for three rounds.
At home, loop a towel over the bar and hang from the towel ends to make the hold harder on your fingers.
Build raw crushing strength with a heavy gripper. Pick one you can close only 3 to 5 times, do 3 to 5 sets per hand, and rest two minutes between sets.
Build pinch strength by pinching two smooth weight plates together, or a thick book, and holding for 10 to 20 seconds. Do three holds per hand.
Train grip two or three times a week and leave at least 48 hours between sessions. Your fingers and tendons recover slower than your big muscles.
Add a little each week. Hold every position 5 seconds longer or add 2.5 kg once the current sets feel controlled.
Tips and common mistakes
Keep your thumb locked around the bar or handle rather than resting on top, or the hold gets much easier.
Chalk or a dry towel stops your hands slipping, which is often the real reason a hold ends early.
Stop the set when your grip starts to open on its own instead of grinding out sloppy reps.
Ease off and see a doctor if you feel sharp pain in a finger joint or wrist rather than a dull muscle burn.
Questions
How long before my grip gets stronger?
Most people notice holds lasting longer within three or four weeks of consistent training. Visible forearm size takes a few months.
Can I train grip every day?
No. Two or three sessions a week is plenty, and your hands need rest days to rebuild.
Do I need a gym for this?
No. A doorway bar, a gripper and two plates cover all three grip types, and a towel or thick book works as a swap.
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.
