Table Of Content
Grip Strength
No-Nonsense Methods To Forge Elite Grip &
Hand Strength For Weightlifting, Martials Arts
& Rock Climbing
1st Edition
By Frank Sasso
©Copyright 2021 by Frank Sasso. All rights reserved.
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Table of Contents
Introduction
Chapter 1 – Benefits of Building Grip strength
Chapter 2 – Why Most Fail to Build Grip Strength
Chapter 3 –Types of Grip Strength Explained
Chapter 4 – Warm-Up Techniques & Drills
Chapter 5 – Grip Strength Exercises Explained...
Chapter 6 – Recovery Techniques For Grip Training
Chapter 7 – Your Grip Strength Regime (Putting It All Together!)
Conclusion
Introduction
Before we delve deep into the specifics of building immense grip strength I
want to thank you and congratulate you for purchasing this book.
Very few people end up taking action and pursuing their goals or dreams – by
obtaining a copy of my grip strength book you’ve taken the first step in
turning your grip strength goals into a reality.
You’ve spent a portion of your hard-earned cash and you’ve acquired what I
deem to be the ultimate and only guide to getting a vice-like grip.
From my experience the majority of guys know one or two grip strength
exercises, but they don’t actually know how or why they work (or the fact
that there are several different types of grip strength you can target!) therefore
we’ll begin this book with the elaboration of the big benefits you can
experience from purposefully training your grip strength.
Afterwards we’ll delve into the common mistakes that the vast majority of
guys make when it comes to building up their grip strength (yep, I made a
bunch of these mistakes in my younger years).
Once we’ve discussed the benefits of building grip strength and the mistakes
that many make while attempting to do so we’ll look at the different types of
grip strength – maximum grip strength, endurance grip strength, pinch grip
strength and crushing grip strength.
After I’ve made you an expert on the types of grip strength it’s time to delve
into what I’m sure you came here looking for… the grip strength exercises,
workouts, warm-up and recovery drills to forge hands, fingers. forearms and
most importantly a grip of steel.
Thanks again for purchasing this book, I truly hope you enjoy it!
But remember, once you turn the last page of my book it’s all on you to
follow through and put the exercises and grip strength workout regimes
elaborated upon in this book to action… I can give you all the information,
but YOU must put in the work…
I can’t do that part for you.
Chapter 1 – Benefits of Building Grip strength
Let ’ s start off with one of my favorite metaphors for explaining the
importance and benefits of grip strength... imagine a glistening Red Ferrari
F430 with top of the range ceramic brakes, upgraded Challenge wheels and
an aftermarket tune to unlock every conceivable bit of horsepower out of that
high revving exotic Italian engine.
Sounds pretty good so far, hey?
Now imagine that Ferrari is sitting on 4 of the cheapest tires on the market.
You’ve got the power; you’ve got the style but your potential is truly limited
due to the tires – the part of the vehicle that is making contact with the
ground is your bottleneck.
That is essentially what most trained individuals are dealing with… they
isolate their biceps, their triceps, the vastus medialis in their quads to form
that tear drop shape, they isolate every conceivable muscle group and spend
an eternity under the bench press when their true potential is being limited by
their fingers, hands, forearms and overall grip strength.
Think about it…
If you can’t grip it you cant lift it.
Whether you are swinging a baseball bat trying to drive home your team mate
on first base.
Whether you are tightening the rear naked choke on your Jiu Jitsu adversary.
Whether you are a quarterback on your 3rd down preparing to throw a long
pass for a touchdown in order to send the game to overtime.
Whether you are about to attempt to beat David Goggins pull-ups in 24 hours
record.
your hand and grip strength will be tested…
Your shoulders, chest, back and overall explosive athleticism may be up to
scratch, but if your grip strength isn’t developed that can often be the
miniscule difference between success and failure in all of these situations.
In short, regardless of whether you’re an athlete, everyday gym-goer,
tradesmen, farmer etc. the development of grip strength will allow you to
harness your full potential… you will no longer be held back like the cherry
red Ferrari on a cheap and nasty set of tires.
Chapter 1 Summary
Grip strength is often the weak link, the difference between success and
failure in a large variety of sporting endeavors.
By honing in on your grip strength with a specific set of exercises you’ll be
able to unlock your physiques full potential.
Picture your body as a supercar and your grip strength as the tires – with
cheap tires you’ll never be able to transfer your full power (athletic ability) to
the ground.
Chapter 2 – Why Most Fail to Build Grip Strength
Perhaps you’ve made an attempt to build up your grip strength before – most
guys go through stages of incorporating some forearm and grip oriented
exercises in their workout regime from time-to-time, be it the reverse grip
barbell curl or the farmers walk... both legitimate exercises, yet they fail to
see the results and as such give up shortly thereafter... rinse and repeat this
cycle of trying and failing every year and quite often the conclusion is drawn
that “I can’t build great grip strength due to genetics.”
No doubt, some guys are genetically blessed with a pretty solid grip strength
without directly training it, although regardless of your genetics you can
vastly increase your grip strength – if you’ve tried and failed before it’s likely
due to one of the following reasons…
Consistency Is Non-Existent
If you trained your chest twice one week then forgot about it for the next 3
weeks, rinsing and repeating this cycle over the course of a few years you
wouldn’t be shocked that your chest had not developed as well as you may
have liked, would you? The exact same principle applies to training your grip
strength – you must hit it consistently with a variety of exercises multiple
times per week for a sustained period of time. Our body does not want to
change… we must force it with relentlessly consistency of sets and reps.
Using Straps
Lifting with straps is a Band-Aid fix for a weak grip.
It makes no sense to focus on grip specific exercises while continuing to
perform your pull-ups, bent over barbell rows, deadlifts and the like with a
pair of figure 8 straps. If need be reduce the weight when you perform these
compound movements of yours and use this as an opportunity to further your
grip, wrist and hand strength.
Falling In Love With The Hand Gripper
As you’ll soon see there are a ton of grip specific exercises that can be
implemented to build that vice-like grip strength you desire, and yes indeed –
the hand gripper is one of tools and exercises I recommend you include.
However, unless your primary goal with your grip strength is to close a
certain level of gripper or compete in gripper competitions I recommend
viewing the hand gripper as one of many exercises in our arsenal when it
comes to building great grip strength – don’t be one of those guys that ditches
all other grip strength exercises as if functional grip strength is your goal (be
it for lifting or a specific sport) you won’t unlock your full potential with
solely with hand gripper exercises.
Failing To Understand The Different Types Of Grip Strength
In Chapter 3 I will delve into the specific details of the different types of grip
strength, however the biggest mistake here is not understanding that there are
different types of grip strength – relating this back to bodybuilding this is the
equivalent of aiming to build a large thick Arnold Schwarzenegger style chest
while only performing pressing based exercises and neglecting to incorporate
any fly exercises (i.e. the incline dumbbell fly, the pec deck).
