Grip Forearm

How can I develop a powerful crushing grip?

I play rugby and tug of war so I want my grip to be as strong as possible. Does diet matter as well since it's only my hand and forearm muscles?

Hi Terry.

Having a crushing grip is huge in rugby! There are many exercises you can use to create intense gripping strength.

Barbell wrist curls target the forearm flexor muscles and standing dumbbell wrist curls work both forearm flexors and extensors.

I'd also work on pinching grip. Put together two Weight Plates ( as heavy as you can handle and progressively make them heavier), and simply pinch them toegther and hold.

Diet does matter. They may be "only" your hand and forearm muscles, but muscle is muscle. You want to get them bigger and stronger right? Well, you have to train and eat like it.

Muscle doesn't grow without protein. Get at least 1 gram of protein per pound of bodyweight. Eat a full diet of fruits and vegetables for fiber and antioxidants, as you'll be working up a ton of free radicals. Take your fish oil to counterbalance the beating and resulting inflammation your hands will take.

If you have any more questions, swing by my website- one of my colleagues, Eugene, is a champion grappler with hands of steel.

Mike Collins
MCNewsletters.com