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Exercises To Strengthen Grip and Finger Strength

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One of the biggest weaknesses most people have in the gym is grip strength – and this is a major problem.

Most guys overlook grip and finger strength training, not thinking it’s important enough to research.

But don’t under-estimate it. World-Class MMA Coach Greg Jackson recommends regular finger exercises as a guaranteed method for ‘Iron Grip and Finger Strength’ – to give that secret edge to your performance.

The Benefits of Grip and Finger Strength

The most common weakest-link in any lifter is usually the grip strength.

Taking time out of your schedule, adding some on to your session to improve it can really help you in the long run and benefit your performance in the following ways:

  • Entire Body Benefits – Grip improves your lifting balance, a stronger grip has a universal effect on your lifts
  • Better at Body Weight Work – Pull-ups, climbing and hanging exercises dramatically improve with stronger grip
  • More Complete Physique – Balances out the arm and gives you a stronger look

Needless to say, there’s a lot to gain from effective grip and finger strength training.

And the great thing about these exercises is that you can do them right now at home!


#1 Stayin’ Alive

Greg calls this finger exercise the ‘Stayin’ Alive’ as it reminds him of John Travolta’s dance moves in Night Fever – and it’s incredibly effective.night-fever-exercise

It’s a simple exercise, but it’s vital for anyone looking to rapidly improve their grip strength.

Here’s how you pull it off:

  • Start off with your hand open and fingers raised in line with your palms
  • Curl your fingers down towards your palms
  • Straighten your fingers out in front of you, at a right angle to your palms
  • Curl your fingers back
  • Repeat

Reps: 100 (50 on each hand)

You’ll be feeling this one in the tops of your forearms – and after a few sessions you’ll really notice the difference next time you grab the bar.


#2 Star Trek

If you remember Star Trek, you’ll definitely remember Mr. Spock’s ‘Live Long and Prosper’ hand gesture, but’s more than just a cult symbol – It’s a great forearm exercise.star-trek-fingers

This is how you use it to train:

  • Start with your hands open with your fingers together
  • Create a gap between your ring and middle finger
  • Bring your fingers back together
  • Repeat

Reps: 100 (50 on each hand)

This one you’ll feel more in your lower forearm – this’ll really help with hanging exercises.


#3 Heavy Metal (With and Without Nose)

This another one of Greg’s exercises that you’ll probably be familiar with: The Heavy Metal Gesture.heavy-metal-grip-strength

Everyone knows how to do this, but here’s how to get the most out it.

  • Start with your middle and ring fingers pressing down on your palm
  • Keeping them down raise your index and pinky
  • Curl them back down
  • Repeat

Reps: 100 (50 on each hand)

To add the ‘Nose’ to this exercise, slide your thumb under your middle finger.

You’ll feel this on both the top and the bottom of your forearm.


#4 The Barking Dog Shadow Puppet

You may remember this from childhood, but don’t be fooled; it’s key to grip and finger strength: The Barking Dog Shadow Puppet.grip and finger strength

Here’s how to use it for grip and finger strength.

  • Straighten out your fingers and thumb, touching them in front of your palm
  • Touch your index and ring fingers together, arching your middle finger above the two
  • Open and close your hand touching and separating your thumb and fingers
  • Repeat

Reps: 100 (50 on each hand)

Not only does this work the forearm muscles, you also feel this in the muscles in your hand in the abductor muscles.


Grip Strength Exercises Conclusion

There you have it, Greg Jackson’s personal finger and grip strength routine.

Although a little unconventional, these workouts could be exactly what your sessions need to improve on any lifts you’ve been struggling with.

This will target the main muscles in your forearms and hands, dramatically improving your overall grip strength.

Another thing that Greg firmly recommends is Instant Knockout, the fat burners used by professional fighters to get lean while still maintaining muscle mass.

See Greg’s full profile and why he recommends Instant Knockout here.



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