Up next in 10
How to improve grip strength with calisthenics expert, Rhys Morgan, aka. More Than Lifting.
It might not be an area of training that you’ve given much thought before, but trust us, it can be key to progress — especially when it comes to weight training.
He’s broken it down into 7 exercises that you can easily do from home with minimal equipment needed, just a little creativity.
Rhys is a personal trainer who specialises in bodyweight skill training — including both calisthenics and gymnastics.
See more from him here: https://bit.ly/2X9igff
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0:00
young guys received from Alton Lipton
0:02
and a team of the guys with my protein
0:04
to bring you this video on grip strength
0:06
let's get into it right guys so gonna
0:08
start with a couple of warm-up exercises
0:10
to get our wrist moving so I'm just
0:11
going to start this kind of like this
0:13
role in our wrists go back the other way
0:16
so it's very important to warm up before
0:18
you start exercising just to get your
0:19
body prepared for this especially with
0:21
your wrists because there's so many
0:22
moving parts so next thing we're gonna
0:24
do is just put our hands together like
0:26
this
0:26
find the fingers and roll this way I'm
0:29
gonna go back the other way
0:32
and then just for myself I like to
0:35
switch fingers so the other islands
0:37
around me around and then do it the same
0:39
back a couple of times
0:44
alright then two really important
0:46
stretches that I've been what we're
0:47
going to go through is people stretch
0:49
basically gonna go stretch grab the feet
0:51
and you know pull your arm put your
0:54
penis back into your elbow is gonna pull
0:56
like this trying to get your elbow hip
0:58
facing up so this is really important to
1:00
do because what this is doing is
1:01
stretching your expenses especially
1:04
after five to ten seconds we're going to
1:05
internally rotate our shoulder get elbow
1:08
pointing up instead keep pulling your
1:10
fingers back into you and to get elbow
1:12
tip now and yeah this is really good for
1:15
stretching your forearms it's one of
1:17
those things that it's very difficult to
1:18
stretch your extensors effectively and
1:20
this is going to do just standing up do
1:22
the other side ostrich grab the beach
1:24
you wanna get your fingers and thumbs in
1:26
this thumbs fingers and thumb gonna
1:29
elbow hit up to start off with just put
1:32
them back into your elbow and we're
1:34
gonna internally rotate our shoulder
1:36
elbows pointing it up clothing back and
1:40
you should feel it here around your
1:41
wrist and then up your forearm as well
1:43
thank cool alright so next we're gonna
1:47
do a couple little things on the floor
1:48
so I'm gonna show you that right so it's
1:50
not enhancing these gonna have our
1:51
fingers pointing out to the side with
1:53
our palms down and what we're going to
1:55
do is just walk back and forth that is
2:04
okay I'm gonna flip our hands over keep
2:07
it up fingers pointing out with our
2:09
palms facing up and do the same again
2:19
then the last one we're gonna bring our
2:21
fingers back to our knees palms flat I'm
2:24
just gonna sit back onto the heels as
2:28
far back as you can let them stretch
2:31
nicely okay cool that's it for warm-up
2:35
exercises let's get into some strength
2:36
stuff well guys the first exercise we're
2:39
going to be doing is on the Rings the
2:41
Rings are one of the best bits of
2:41
equipment to train your forearms because
2:43
you have to hold on they want to move
2:45
around and we'll try it out anyway when
2:46
I be doing an exercise so these are
2:49
really powerful tool especially between
2:50
your grip strength okay so the first
2:52
exercise we're going to be doing is one
2:54
in support on the Rings which is on the
2:55
top and what we're gonna be doing before
2:57
turnouts so we can get into a support
3:01
this now we're gonna turn out to 45
3:04
degrees and back in you can see I'm
3:08
shaking around like crazy it's a lot
3:10
harder than it looks and give this a bit
3:14
of excuse as well but what we're going
3:17
to do my doing that is we don't want to
3:18
turn any passes any further past 45
3:20
degrees because the further out we go
3:22
the wider our shoulders are going to get
3:24
and we're gonna end up with our hands
3:26
out here somewhere so tight into our
3:28
body wouldn't we imagine we're trying to
3:30
keep my hands in our pockets you are
3:31
holding the Rings tight into our body
3:33
while we're doing the turnouts and then
3:35
just externally rotating a tiny bit and
3:37
put them back in and as I'm doing a dam
3:40
in there you see my shoulders about
3:42
elbows more or less stay in the same
3:44
position and I'm focusing on just
3:46
keeping my hands looming and my wrist
3:49
movement here okay I'm not trying to go
3:51
out and in like this with my shoulders
3:53
or anything like that I'm trying to keep
3:55
them fixed solid position so though the
3:58
slightly protracted you're going to be
4:00
holding the ring slightly in front of
4:02
you
4:03
we're just going to do the terms like
4:04
this like guys the other exercise to do
4:06
our rings is really not an exercise too
4:08
much of it is just a discipline and
4:10
that's called the pulse grip you should
4:11
wait have your hands like this and what
4:13
Paul's group is for so you have your
4:14
climbs on top of the Rings for when you
4:16
get above above the Rings into what's
4:19
called a supported position from the
4:21
Hang okay so whenever you're training on
4:23
the Rings
4:23
you can also do this on the bar it's
4:25
good to maintain this this false grip is
4:27
good to be very disciplined with it and
4:29
what we're going to do is to essentially
4:31
put our hands straight into our pants on
4:33
top of the Rings like this and then we
4:35
grip okay when we're hanging them we're
4:38
gonna keep our hand in that position
4:39
slow quick swipe arm is on top and a
4:41
grip is strong okay and that's gonna get
4:43
us hanging like this okay so what we're
4:47
going to do is anytime all the Rings and
4:49
bar as well we're gonna pause do
4:50
pull-ups everything muscle ups whatever
4:52
leave us all in a false grip we're gonna
4:55
start at this hang when you're hanging a
4:58
full strip you're gonna have your arms
4:59
straight you need to turn your palms out
5:01
fingers up the side like this because if
5:04
you like this you can encourage your
5:05
biceps to work and then your groups
5:07
gonna slip and you're gonna come off
5:08
okay so we need to start by hands
5:10
pointing out it's much much easier to
5:13
maintain that position then when you
5:15
pull you gonna turn your hands in lift
5:17
up and turn like that okay so this is
5:20
that's how you're gonna do your pull-ups
5:22
when you're working for script okay
5:23
remember the edge tool for this because
5:25
it's very difficult to maintain your
5:26
grip this is what's going to build a lot
5:28
strength in your wrists and in your grip
5:31
and you're going to be rotating like
5:32
this a lot which is working those
5:34
muscles a lot more than it we're just
5:35
being fixed on about all right right
5:37
guys so you don't just have to use rings
5:40
can also use a bar for a lot of strange
5:42
things and one of the best things to do
5:43
from a bar is simply hanging okay and
5:46
what you're doing when you're hanging is
5:47
you're basically taking the ball of your
5:49
weight on your hands so that's going to
5:51
really work the grip strength it's the
5:52
equipment of doing like an 80 kilo
5:55
deadlift almost or just carrying that
5:56
weight or trying so we're going to get
5:58
into our position remember to try and
6:00
maintain a full script to help improve
6:02
our strength in our hands it's never
6:05
going to be perfect so you don't need to
6:07
necessarily be like this I'm gonna be
6:08
able to get your arm straight so your
6:10
hands gonna slip around a little bit but
6:12
we're just going to carry our weight
6:14
as long as we can I'm going to hold aim
6:16
for about a minute to two minutes if you
6:19
can and it's really easy you can think
6:21
about going to like what arm pull but
6:23
this and hanging like this okay he
6:26
wasn't he doing you one arm you can
6:27
switch and then alternates sides give 30
6:30
seconds each side and do that at the
6:32
time okay right guys so there are a
6:35
couple of push-up variations of this you
6:37
can do as well to helping your grip
6:38
strength so what we're going to do is
6:40
gonna just start my hands and knees
6:41
because it's quite tough and we're going
6:43
to push our fingers and I got knuckles
6:46
into the ground and lift up arms up so
6:48
we're gonna push push
6:56
okay I'm gonna keep my arms straight
6:59
move my hands okay once you get once you
7:06
get a new decent level of this like this
7:07
is can be quite easy quite quickly
7:09
really doing a lot then you can think
7:12
about the Crescent progressing into
7:13
doing push-up versions so you're gonna
7:15
come right out and push up this this is
7:18
a lot harder to do and it's gonna take
7:23
gonna take a lot more strength and
7:25
that's a really good way to kind of
7:27
increase the difficulty and as you get
7:29
better
7:29
alright right guys so another great
7:31
exercise you can do a called towel twist
7:33
which are basically gonna gonna be
7:35
wringing out a towel or pretending to us
7:37
you're gonna start with like a towel a
7:39
little disco something like that how's
7:40
it better because they're generally
7:41
thicker and you want a nice something
7:43
solid you can grab onto no something
7:45
like tiny you want three actively
7:47
holding it the whole time okay so what
7:49
you can do is you can do it like this
7:51
see us in 10 that's okay but what's
7:53
better is actually holding your arms out
7:55
like this because it forces you to take
7:58
that into your wrists and into your
8:01
forearms in your hands training that
8:03
grip to wring it out rather than doing
8:06
it here or you can have your arms bent
8:07
and you end up doing it with your elbows
8:09
and with your show
8:10
as well I'm going to try to kind of
8:11
isolate your forearms as much as you can
8:14
just gently grip if I get it nice and
8:17
tight hold at the time
8:21
no no twist the other way and you want
8:25
to actively be thinking about actually
8:27
turning your wrists like this while
8:29
you're doing it you don't know just be
8:30
like holding it and kind of your mind
8:32
and be active about it if anyone managed
8:35
just to actually rip a towel like this
8:36
send me images the videos on Instagram
8:40
I'd love to see it I think I've ever met
8:43
anyone you can try ok cool towel twist
8:49
there is another way of doing this which
8:51
I find a bit more fun because I like to
8:53
make the most at the time so what I'm
8:56
gonna do here is do it in a hollow body
8:58
hold okay so in the hollow ball what
9:00
we're gonna do is we're going to lay on
9:00
the floor on that back we're going to
9:03
lift our shoulders up off the ground now
9:06
this all the lower backs push down
9:07
against the floor I'm gonna lift up feet
9:09
up okay you're gonna feel a lot this in
9:11
your core and you gonna have your arm
9:13
straight you can do this hold it back
9:19
and what you're gonna do is about 10 to
9:22
15 seconds each side remember that be
9:25
always actively twisting the towel
9:28
because if you're wringing it out keep
9:31
your feet up keep your shoulders at the
9:32
whole time do this okay that's okay just
9:39
to train your grip muscles to Train any
9:41
cool compound exercises right guys so
9:48
the next exercise is a very simple drill
9:50
that we're gonna use to help work up all
9:52
runs now grip strength we're gonna get
9:53
nice a pole or like a shovel or a little
9:57
room or something like that be great
9:59
come on pull-up bar here I'm gonna hold
10:01
our arms length and then I'm gonna try
10:03
and keep my elbow my shoulder in a fixed
10:05
position I'm just going to try and do
10:08
semicircles like this put it back can
10:11
keep my arm straight as I do this
10:13
don't be loading anywhere else they're
10:16
just going to be isolating my forearm
10:18
and working anchor it okay this is a lot
10:21
harder than it looks and there's a great
10:24
exercise to help build strength in the
10:27
forearms grip strength especially and
10:30
I'm just going to go and try and do like
10:32
five to eight of these work up with
10:35
weight you can't stick something on the
10:36
end get a bigger heavier bug or club
10:39
small animal big stick or anything
10:41
something like that you can use to do
10:43
this with all right right guys so the
10:46
last one I'm going to show you is a bit
10:47
of a fun one what you're going to need
10:48
to do is get your shakers like this and
10:51
tie them up fill them up with water and
10:52
we're gonna get or whatever we're using
10:58
for a pretty good exercise would be
11:00
great like any kind of role of
11:01
broomstick or whatever would be great
11:03
for this and gonna get a bit of string
11:05
tie them up you're gonna tie this up
11:07
around here so I'm gonna do this quickly
11:09
and then what we're going to do is we're
11:11
basically going to do something similar
11:12
to those like towel twists where we were
11:15
wringing out a towel but we're gonna do
11:16
this with the bar and what we're gonna
11:19
do with it is actually using the weight
11:21
the resistance is going to make this a
11:23
lot tougher okay so I'm just gonna
11:25
hopefully this whole thing doesn't
11:27
unwind on me it might take you a while
11:30
back to get something that holds still
11:31
and stable you might have to just double
11:34
triple wrap it all that to try and keep
11:36
the tension once it's going it's alright
11:38
because just gonna wind up around the
11:40
ball but initially you might struggle
11:42
into my slip okay so the moment of truth
11:44
we're gonna hold the bar out when I kind
11:46
of in the middle hold the bar out arm's
11:48
length and then you're just gonna wind
11:49
it up like this as high as you can
11:53
keeping it arm straight you're just
11:55
trying to do this with your forearms
11:57
they're just going to blind it up and
11:59
you want to move your forearms and your
12:01
wrists as much as you can to really get
12:04
the most out of each little bit biggest
12:06
range of motion
12:07
I'd it up all the way to the top get
12:11
your names getting there and then you're
12:13
gonna wind you all the way down keeping
12:16
your arm straight try and say solid nice
12:19
and strong with it we'll move on wrist
12:22
as much as we can while we're doing this
12:24
all the way back down the ground and
12:27
this is going to burn this is perfect
12:31
alright guys so we're going to do a
12:33
couple of sets of that as well that's a
12:35
really good exercise to improve your
12:36
grip strength yeah I mean that is it
12:40
right guys that's it for me and this
12:43
video or grip strength try all these
12:45
exercises give them a go leave any
12:47
questions are coming to you on the box
12:48
below and I'll get back to you otherwise
12:49
check me out at more than lifting on
12:51
Instagram and I'll kinda pretty soon
12:53
keep in touch with ourselves
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