Whether for cross-training, Hyrox or strength training, one thing is certain: a solid grip makes all the difference.
Whether it’s holding the bar longer, dominating pull-ups or lifting heavy without letting go, hand and forearm strength is an invaluable asset.
Good news: like all muscles, it can be worked! Here are 7 must-do exercises to develop a steely grip, according to WODANDGO. Potholders are great, but add a flawless grip and you’re in first place!
Take two heavy dumbbells or kettlebells, hold them firmly and walk some distance.
👉 A simple but formidable exercise for the grip, forearms, and even the gainage.
Wodandgo tip: start with a load that allows you to walk 20-30 m without letting go. Then increase the weight or distance.
Hang on to a bar and… hang yourself!
👉 This exercise develops your grip endurance, perfect for pull-ups, toes-to-bar or muscle-ups.
Variant for advanced users: try the one-handed version for an extra challenge.
Grasp two smooth weight discs by their edges.
👉 This puts a particular strain on the fingers and the hand as a whole.
The larger the discs, the more difficult the exercise becomes.
Hang a towel or piece of sturdy rope from the bar and perform your pull-ups while holding it.
👉 If you don’t do pull-ups yet, start by simply hanging from the towel and hold for as long as you can. You can also work in cycles (20 sec hanging / 10 sec rest, repeated several times).
The towel slips and increases instability, forcing your fingers and forearms to squeeze even harder.
This is one of the most effective exercises for building a powerful grip specific to cross-training movements.
Hold a weight disc by the sides and flex the wrist (reverse curl).
👉 Strengthens the forearm, often neglected, and improves grip stability.
Load the hexagonal bar, lift it up and stand with arms outstretched.
👉 An excellent maximum grip exercise, also used in strongman.
The famous spring-loaded tools you can use anywhere.
👉 Perfect for working specifically on hand closure and progressing over time.
Bonus: handy in front of a Netflix series or between two meetings.
👉 At Wodandgo, we know that a good grip can’t be improvised: it has to be worked on, it has to be built up, and it makes all the difference to your performance. Working on your grip is essential to progress, but so is equipping yourself correctly. Our potholders are designed to give you extra grip while protecting your hands – the perfect alliance for uncompromising performance.
So, are you ready to never let go of the helm? 🔥
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