Get A Grip: The Program

Admit it…you’ve never really given your grip strength serious thought.  Grip strength is only given any consideration when truly needed, such as when you’re hanging over the edge of a cliff, à la Sylvester Stallone in Cliffhanger, rolling on a ground with a perp who’s trying desperately to wrestle your handgun away from you, or when the wife is prying the credit card from your (soon to be broke) hands. And if you ever find yourself in either of these situations, you’ll soon realize that the time to have started your grip strength training is long past.  

A bit too late to be wishing you’d been training your grip

In my blog post 3 Tips for A Strong Shooting Grip, I demonstrated a devastatingly effective grip strength program utilizing hand grippers.  Since that posted, I’ve received numerous request for an expanded grip program, employing equipment commonly found in commercial gyms.  This 4 week program, delves deeper into grip training techniques, which will not only improve your firearm handling abilities, but in controlling resisting subjects, regardless of whether you grab a jacket, arm, or leg.  For a review on the importance of grip strength for law enforcement/military personnel and the responsibly armed citizen, review my blog post 3 Tips for A Strong Shooting Grip.

Here’s the program:

A1. Wrist Extensions – Decline 3 sets x 10-12 reps

rest 60 seconds

A2. Pronating Forearms 3 sets x 15-20 reps

rest 60 seconds

B1. Wrist Flexions – Incline 3 sets x 10-12 reps

rest 60 seconds

B2. Supinating Forearms 3 sets x 15-20 reps

rest 60 seconds

The notations A1 and A2 mean to superset those 2 specific exercises.  For example, you would do one set of the A1 exercise, rest for the prescribed amount of time, and then do one set of the A2 exercise, alternating back and forth until all sets for both exercise are completed.  Start all exercises with the non-dominant hand.

An added benefit of a properly design grip strength program, is the reduced incidence of overuse injuries, such as tendonitis, due to the balancing of strength levels among the different forearms muscles.  Additionally, to further accelerate your grip strength levels, make certain to perform my “prehab rolling” I have included towards the end of the video.

From personal experience, I have found that the optimal training frequency for grip strength is twice per week, with at least 2 days of rest between your 2 grip training workouts.

Give this program a try and don’t be surprised to find your ability to mitigate firearm recoil greatly improved!  Just be certain to send me some photos or videos of your training.

An advanced grip strength program, which has been widely utilized by SpecWar and security contractor personnel, can be found here. For only $1.99, you will have complete access to my 3 phase, 9 week grip strength program.  Check out the free preview!

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4 thoughts on “Get A Grip: The Program

  1. […] most recent post GET A GRIP: THE PROGRAM shows 2 super-sets that use common gym equipment to build grip strength that don’t seem to […]

  2. Joe says:

    I understand that you have been doing this much longer than I have, but I still have to ask, why are you using low weight/high reps? I thought the key to building strength was high weight/low reps. Do you get a better grip from having better aerobic conditioning?



  3. bandatacfit says:

    Generally speaking, you do utilize a heavier resistance for strength gains, however when it comes to forearms.grip, there are 3 issues:
    1. The muscle fibers are predominately of mixed type, so you need a higher numer of reps.
    2. The range of motion is relatively small, so you need a higher number of reps to produce sufficient stimulus/tension for strength and hypertrophy gains
    3. This program is only the first phase of a grip program, so the higher reps also act to prepare the muscles/tendons/joints for the heavier weights that will come after this first phase.

    Thanks and good luck

  4. bandatacfit says:

    For an explanation of muscle fiber types and their preferred training methods, read this:

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