The power of grasping. Press by a narrow grip. Simulator for developing grip strength

The strength of the grip is a very important indicator for every man, because grip is used everywhere - both in everyday life and in sports. And if in a life by force of hands trivial tasks are fulfilled: to carry bags, to hold something, in sports it solves very much. Imagine an athlete who can not hold the bar in his hands. What successes can he achieve?

How to increase the grip strength

That is why many people who begin to play sports, and sometimes even quite experienced athletes, often have questions about what needs to be done so that the grip strength increases. If you run a little forward, you can say that for this there is a whole list of specialized exercises. You can find out about this by reading this article to the end.

The norms of grip strength

If the strength of the grip is necessary for you to engage in serious sport, then you need to find out how great it is. To do this, you need to measure the strength level of your forearms, and then compare them with the official standards of the armlifting association. Then you can understand if your grip is sufficient. The standards depend on the weight of the athlete and today are:

• In men weighing up to 70 kg: fulfillment of the CMC - 68 kg, MS - 73.3 kg, MSMK - 78 kg.
• In men weighing up to 80 kg: the implementation of the CMC - 73 kg, MS - 78 kg, MSMK - 83 kg.
• For men weighing up to 90 kg: the implementation of the CCM is 78 kg, the MS is 83 kg, the MSMK is 88 kg.
• For men weighing up to 100 kg: the implementation of the CMC - 83 kg, MC - 88 kg, MSMK - 93 kg.
• For men weighing up to 110 kg: the implementation of KMS - 88 kg, MS - 93 kg, MSMK - 98 kg.
• For men weighing up to 125 kg: the implementation of the CMC - 93 kg, MS - 98 kg, MSMK - 103 kg.
• For men weighing more than 125 kg: the implementation of the CMC - 98 kg, MS - 103 kg, MSMK - 108 kg.
• In women weighing up to 60 kg: the implementation of the CMC - 48 kg, MS - 53 kg, MSMK - 58 kg.
• In women weighing over 60 kg: the implementation of the CMC - 53 kg, MS - 58 kg, MSMK - 63 kg.

These standards are valid for athletes, armlifters in one of the disciplines, namely lifting weights with one hand. It's clear that athletes who do not engage in this discipline should not lift such weights, they are simply indicated as landmarks.

Competitions on the strength of the grip

Sport, which demonstrates the strength of the grip, is called armlifting. Recently, it is gaining increasing popularity in the world. Athletes compete in three main disciplines:

• Rolling Thunder. The projectile is a handle that rotates. It is pinned to standard pancakes for the bar. The athlete raises the weight with one hand. At the moment this is the main discipline for competitions.
• Appolon's Axle. Additional discipline, which is a kind of deadlift, but the neck is thicker than the classic Olympic.
• Saxon bar. The exercise is similar to the previous one, but the neck has a rectangular shape.

In addition to these three, there are also other disciplines, but in most cases the grip strength is estimated only by the roller. Competitions in arminglift are very spectacular and therefore have a high popularity, especially in Scandinavian countries.

Exercises for the development of grip strength

Since the performance of the circus strongmen, many exercises have come to us to increase the grip strength. They were largely supplemented, and at the moment there are a total of several dozen specialized exercises. Distinguish between dynamic and static exercises.

Static exercises

Static exercises involve delaying the muscles in tension for a certain time. The most frequently used are the vises and the retention of the rod. Let us consider them in more detail. Probably the most popular static exercise is a simple hang on the crossbar. To do this, hang on the crossbar and hold on to it as much as possible. If you can hang out for more than two minutes, it makes sense to complicate the exercise. To do this, you need to install expanders on the crossbar or use additional weights. To carry out the retention of the bar, you need to install the required size of the load on the projectile and keep it as long as possible. Over time, the size of the burden can be increased. It is also possible to use hood extensions. In addition, a good effect is the retention of the pancake from the bar with your fingertips, as well as an exercise such as a farmer's walk.

Dynamic exercises

Performing dynamic exercises involves the periodic reduction and stretching of the muscle, that is, you do not need to statically hold the weight, but, on the contrary, move it along different trajectories. Dynamic exercises are known for a great variety, but the most famous and applied of them are flexion and extension in the wrists, as well as their supination and pronation. In addition, for the development of the muscles of the forearms often use such exercises as bench press, bending hands with a straight grip and press a narrow grip, as well as many others.

Single-joint movements

One-joints are called movements in which motion occurs only by movement in one joint. Among such exercises, we can distinguish the following:

• Bending and unbending in the wrists. To perform the bending, take the burden in hands and lay them palms up. With forearms, bend your wrists, lifting weights, and then slowly lower it. The extension is similar, but in the initial position the hands are palms down.
• Supination and pronation of wrists. These are "twisting" movements with brushes. To perform them, take the burden and turn the brush toward the body (supination) or from the body (pronation). In the initial position with supination of the palms facing upward, and with pronation - down.
• Bending hands with a straight grip. This exercise is very similar to the popular movement for pumping the biceps, but it has its own nuances. To fulfill it, take the bar with a straight grip, that is, your palms should cover the neck from above. After this, bend your arms at the elbows, then slowly lower them. In addition to the forearms, this exercise loads and biceps hands.

Polyarticular movements

When performing multi-joint movements, several joints are involved, so they are also called complex ones. In addition to the forearms, they involve other muscles of the body. Among multi-joint exercises it is necessary to distinguish such:

• Press by a narrow grip. To perform it, you need to lie down on the bench for press and take the bar, as with bench press. But the grip should be narrow - the distance between the palms should not exceed 15-20 cm. Slowly lower the neck, but do not touch the breast, then with an explosive movement squeeze it up. If you use serious weight in this exercise, then you need an insurer. In this exercise, in addition to the forearms, a serious load also falls to the triceps.

• Pressing back grip. Another bench exercise. Performing it is similar to the previous one, but the bar is taken by a reverse grip (palms directed towards the head) of medium width. This exercise is very traumatic, so the presence of an insurer is mandatory. In addition to the forearms, the exercise also loads triceps, as well as pectoral muscles.

• Deadlift. To perform this exercise, place the bar on the floor or the racks. Lean over, grasp the bar with your hands and straighten up slowly. Then lower the rod to its original position. It is very important to ensure that the back during the exercise is straight, otherwise injuries are possible.

Devices for the development of grip strength

To increase the strength of the grip of the hand, it is necessary to use special adaptations in exercises that significantly accelerate the development of the forearms. Most often, specialized expanders of different diameters are used for this. They put on the bar or crossbar, expanding them. Thus, it becomes more difficult to hold onto them, the grip is greatly strengthened.

There is another very popular simulator for grip strength - the "Captain Crash" expander, which is two handles with a spring between them. Such an expander must be squeezed by hand, which can increase the grip strength quickly enough. An analogue of this expander can serve as a well-known rubber ring-expander, which was very popular in the Soviet Union.

An example of a training program for developing grip strength

So, now you know how to develop the strength of the grip, now it is worthwhile to show an approximate example of a training program for the muscles of the forearms. The program is not mandatory, you can choose for yourself the exercises that are best for you.

If you do not have the opportunity to go to the gym, then you only need to do the visas on the crossbar. You can also buy an expander who will be a faithful assistant in increasing the grip strength.

In the gym, do several exercises for the forearms, for example:

1. Flexions in the wrists - 4 sets of 20 repetitions.
2. Extensions in the wrists - 4 sets of 20 repetitions.
3. Bending hands with a straight grip - 3 sets of 10 repetitions.

How to train the grip strength and whether to train it at all is only your personal choice. In any case, you can only wish good luck in all your endeavors!