{"id":183251,"date":"2025-06-14T08:02:13","date_gmt":"2025-06-14T08:02:13","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/183251\/"},"modified":"2025-06-14T08:02:13","modified_gmt":"2025-06-14T08:02:13","slug":"the-1-grip-strength-workout-to-instantly-boost-your-lifts","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/183251\/","title":{"rendered":"The #1 Grip Strength Workout To Instantly Boost Your Lifts"},"content":{"rendered":"

If training your grip strength<\/a> isn\u2019t part of your workout routine, it\u2019s time to reevaluate your priorities. According to Luke Jones<\/b>, a certified personal trainer and movement coach at HERO Movement<\/a>, your grip is typically the first to fatigue during strength-training sessions\u2014and it\u2019s one of the most overlooked components of fitness. To help you achieve a stronger grip and improve your performance at the gym, Luke put together his #1 grip strength routine that\u2019s a total game-changer.<\/p>\n

\tHow Grip Strength Affects Lifting Weights<\/p>\n

\"manShutterstock<\/p>\n

\u201cGrip training is certainly not as visually impressive as something like a heavy deadlift or pull-up, but it can often be a limiting factor in those types of movements,\u201d Luke explains. \u201cWhen your grip gives out early, your larger muscle groups don\u2019t really get to do their job properly.\u201d<\/p>\n

A strong, dependable grip sets the foundation for lifting heavier. When performing deadlifts, for instance, having a solid sense of control in your hands establishes a connection to the bar, in a sense.<\/p>\n

\u201cIt builds trust with your nervous system so it\u2019s more willing to let you access your full strength through the hips, legs, and back,\u201d Luke adds. \u201cIn rows and pull-ups, a strong grip allows your forearms to keep pace with your larger pulling muscles, giving your lats and upper back the work they\u2019re capable of. It\u2019s a small detail that often unlocks much bigger results.\u201d<\/p>\n

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\tThe #1 Grip Strength Routine for Stronger Lifts<\/p>\n

\"HandgripShutterstock<\/p>\n

Luke incorporates grip work into the majority of his training sessions. Below are some of his go-to\u2019s.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

\tKettlebell, Farmers, and Suitcase Carries<\/p>\n

\"manShutterstock<\/p>\n

\u201cLoaded carries help build support grip and overall tension, and thicker handles or towels challenge hand position and strength even more. Pinch grip can also be used,\u201d Luke says.<\/p>\n

He recommends starting with the basics then, once you progress, using thicker handles.<\/p>\n

    \n
  1. Hold a weight\u2014dumbbell or kettlebell\u2014in each hand.<\/li>\n
  2. Stand tall with your arms at your sides and your core activated.<\/li>\n
  3. Walk forward for a set distance or time.<\/li>\n<\/ol>\n

    The 15-Minute Bodyweight Workout That Replaces an Hour at the Gym<\/a><\/p>\n

    \tHangs From a Pull-up Bar<\/p>\n

    \"fitnessShutterstock<\/p>\n

    \u201cHangs and monkey bars work the open-hand grip and shoulder stability\u2014really useful for most pulling movements,\u201d Luke explains.<\/p>\n

      \n
    1. Hold onto a pull-up bar with hands shoulder-distance apart, using an overhand grip.<\/li>\n
    2. Hang onto the bar with your arms extended and feet off the ground.<\/li>\n
    3. Maintain relaxed shoulders during hold.<\/li>\n<\/ol>\n

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      \tMace Work<\/p>\n

      \"seniorShutterstock<\/p>\n

      \u201c<\/b>Clubs, maces, and sticks bring in rotational control, wrist mobility, and dynamic grip endurance\u2014one of my top tools for building real-world strength,\u201d Luke tells us.<\/p>\n

      The long handle on a steel mace, along with the uneven weight distribution, provide a true challenge for your grip. Some exercises to incorporate the steel mace into include offset mace holds, two-handed 360 swings, and the mace uppercut or row.<\/p>\n

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      \tClimbing<\/p>\n

      \"womanShutterstock<\/p>\n

      \u201cClimbing mixes up crush, pinch, and support grips and forces you to adapt in real time, which carries over well to other tasks,\u201d Luke says.<\/p>\n

      So head to your local rock climbing gym and get climbing! Even better? This is sure to be an enjoyable, invigorating workout.<\/p>\n

      Alexa Mellardo<\/p>\n

      \t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"If training your grip strength isn\u2019t part of your workout routine, it\u2019s time to reevaluate your priorities. According…\n","protected":false},"author":2,"featured_media":183252,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[1630,105,4713,16,15,19896],"class_list":{"0":"post-183251","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-strength-training","11":"tag-uk","12":"tag-united-kingdom","13":"tag-workouts"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114680676148524245","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/183251","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=183251"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/183251\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/183252"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=183251"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=183251"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=183251"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}