February 26, 2023 3 min read
Grip strength is an important aspect of physical fitness and is often overlooked. Having strong grip strength can improve your performance in a variety of sports, bodybuilding and weightlifting activities. It is also an important factor in overall well-being. There are many ways to improve your grip strength, one of which is through the use of barbells. Barbells are versatile pieces of equipment that can be used for a variety of exercises to target various muscles groups, including those responsible for grip strength.Shop The Collection: Barbells
Improving grip strength helps to improve overall coordination, balance and muscular endurance. Incorporating grip strengthening exercises into your workout routine can also help to reduce the risk of injury. Stronger grip strength is associated with improved performance in activities such as: lifting weights, performing pull-ups, rock climbing, martial arts and gymnastics. Additionally, improved grip strength has been linked to improvements in bone density, joint health, muscle mass, and posture. Finally, stronger grip strength can help improve hand dexterity and provide more stability in everyday activities.Shop The Gear: CAP Barbell Olympic Chrome Bar, 7-ft, $163.99 USD
There are several barbell exercises that can help improve grip strength. These include: the deadlift, the farmer’s walk, the barbell row, the barbell curl, the overhead press, and the wrist roll.Shop The Collection: Weight Plates
The deadlift is an excellent exercise for building grip strength as it requires gripping the barbell firmly. This exercise also targets the posterior chain (back and legs) as well as the core. To perform the deadlift, stand with feet hip-width apart and grasp the barbell with both hands. Bend at the knees and hips while keeping the back straight. Lower the barbell until it touches the ground. Drive through the heels and midfoot and stand up straight, squeezing the glutes at the top of the movement. Return the barbell to the ground and repeat for desired reps.Shop The Gear: COREFX Chrome Olympic Barbell, $299.99 USD
The Farmer’s Walk is a simple but effective exercise for improving grip strength. This exercise also works the entire body as it targets the shoulders, arms, back, legs, and core. To perform this exercise, pick up two dumbbells or two kettlebells and hold them at your side with an overhand grip. Walk for the desired distance and then return to starting position. Repeat for desired reps.
The barbell row is another great exercise for improving grip strength. This exercise works the back, biceps, and core muscles. To perform the barbell row, stand with feet hip-width apart and grasp the barbell with an overhand grip. Bend the knees slightly, keep the back straight, and maintain a neutral neck position. Pull the barbell towards the chest, keeping elbows close to the body. Squeeze the shoulder blades together and lower the barbell back to starting position. Repeat for desired reps.
The barbell curl is an effective exercise for strengthening the biceps, forearms, and grip. To perform the barbell curl, stand with feet hip-width apart and grasp the barbell with an underhand grip. Keeping the back straight, curl the barbell up towards the chest. Squeeze the biceps at the top of the movement and slowly lower the barbell back to starting position. Repeat for desired reps.
The overhead press is an excellent exercise for strengthening the shoulders, triceps, and grip. To perform the overhead press, stand with feet hip-width apart and grasp the barbell with an overhand grip. Bring the barbell up to the chin level and press it up towards the ceiling. Keep the core tight and squeeze the glutes at the top of the movement. Slowly lower the barbell back to starting position. Repeat for desired reps.
The wrist roll is a simple exercise that helps to strengthen the wrists and forearms. To perform this exercise, sit on the floor with legs crossed or in a chair. Place one hand on the ground and slowly roll the wrist in circles, first in one direction and then the other. Repeat for desired reps and then switch hands.
Improving grip strength is an important aspect of overall physical fitness and there are several barbell exercises that can help to achieve this goal. Incorporating these exercises into your workout routine can help improve performance in a variety of activities, reduce the risk of injury, and improve overall health and well-being.