Being a wrestler in High School, College or at International level; grip strength training needs to be a part of your workout. The ability to control your opponent because you have a superior grip could be a decisive key to your success.

You should work on your grip strength 2 or 3 times a week during the off season, but when you are competing you need to cut it back to just once in a while so you can maintain some strength. Below are a couple examples of the many workouts you can use.

Climbing rope is one of the best, it not only strengthens the forehand and arms but your shoulders as well. Even just grasping the rope and hanging till you drop off will give results. If you could attach or tie a thick rope to something heavy and pull it hand over fist to you, you will also get an excellent forearm workout, just keep at it until your forearms are burning.

Using barbells and dumbbells with a thick bar is better than using the standard type. You can make your regular bar thicker by wrapping a towel around the bar and taping it on. A thicker bar will give your grip more of a workout. With this thicker grip on the dumbbells, do farmer walks while you carry two dumbbells at your side for a measured distance or till you can no longer carry them. This not only develops your forearms and hands but it also gives your hips a workout too.

There are many more exercises you can do from pinch grip training to wrist rollers. Do not stick to the same exercises, use as many as you can to prevent any imbalance in your muscle development.

Go to Grip Strength for more info on how to improve your grip strength. Tim Archbold’s interests are Fitness Training and Health.