Posts Tagged ‘how to build grip strength’

general warm up (15 minutes)

resistance band pull a parts x 30/30 reps

seated pause  resistance band rows x 15 reps

Bulgarian bag 360’s x 15/15 reps

sandbag Zercher cleans x 15 reps

specific warm up (5 minutes)

farmers walk set up and light practice

strength (4 rounds)

one round = farmers walk x 150 feet

conditioning/accessory work (2 rounds)

heavy dumbbell rows x 5/5 reps

weighted push ups x 10 reps

weighted sit ups x 10 reps

recline rope climb x 5

I am thankful that I found Jedd Johnson (Original Diesel Crew) back around 2004. He got me interested in grip training and we have done it since that time at my gym.

Many people neglect grip training, to their own detriment.

Grip is one thing that might possible save your life in an emergency if you have to climb, carry, or hold on to something.  It is also very important in defending yourself.


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general warm up (10 minutes)

Sanddune finger tip hand walks x 50 reps

Sanddune split squats x 10/10 reps

Americanas x 50 reps

Adex club long cycle swipes x 25 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

rack pulls set up and light reps

strength (20 minutes)

rack pulls x 3/3/3/2/2/2/1/1/1 reps

conditioning/accessory work (2 rounds)

resistance band good mornings x 20 reps

weighted step ups x 20 reps


If you like grip work but don’t own a thick bar or axle , then this might be for you.
We’ve been using FatGripz for quite a while, but my mentor Zach Even-Esh turned me on to these bad boys.
They go all the way up to 3″ diameter!

Iron Bull Strength Thick Grips

This is the next level in grip training!