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How to improve support hand grip strength?


mule169
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Would like to see what you guys have done to really get that support up to speed with gripping the gun at an acceptable firm hold. I always find my support hand is not always squeezing and when it is, it’s not enough. 
 

are there workouts to increase strength in your support hand or is it something overtime I should be doing in dry fire to constantly grip harder and harder with my support. 

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In addition to the strengthening the flexors with a good grip strength tool I'm using a dowel with a weight (1 gal. of paint) attached with a rope and doing wrist rollers. Start with the rope wrapped around the dowel (elbows bent at 90 and at your sides) and use your wrists and grip strength to lower (unroll the rope) the weight. When the rope is unwound off of the dowel keep rolling in that same direction until the weight is back up to the dowel. The drill is unwind the rope in one direction until the weight is back up to the dowel then do it again (all the way down and back up) rolling in the opposite direction.

 

A good grip is necessary but more gun control comes from not only grip strength but wrist support too.

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Agree with Bench on the wrist rollers. Deadlifts and other free weight lifts where you lift the weight up are also good. Inverted kettlebell cleans are great. Lots of one handed weak hand dry fire will definetly improve your grip and endurance.

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What I'm finding is that I believe I have reasonable grip strength but that I am having a hard time training myself to actually use it.

 

For example: When doing a specific training drill such as a Bill Drill or the doubles drill my gun comes back to neutral and doesn't get dislocated in my grip.

However during an actual match stage I find myself concentrating on other issues to the point where I don't think my grip is as effective as when it is the focus of a drill.

 

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1. Train grip strength but be careful to not overdue it. Tendonitis is something you can give yourself relatively easily if you're not careful. 

 

2. Grip strength comes mostly from the forearms, not the hands. Wont go too much into the anatomy of this but doing forearm work outs will increase your grip strength as well. Wrist flexion/ extension curls are good for this. 

 

3. Train your radial and ulnar deviation as well, an important part of recoil control is wrist locking which employs these muscles. 

 

Basically to say dont just rely on crushers to work on grip strength. The other exercises mentioned above will work out the things I mentioned but I find it helpful to know why we do certain things. Someone posted a great forearm workout for shooting a while ago using a hammer to work on radial/ ulnar deviation- thats what I do. 

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On 10/24/2022 at 1:25 PM, CC3D said:

1. Train grip strength but be careful to not overdue it. Tendonitis is something you can give yourself relatively easily if you're not careful. 

 

2. Grip strength comes mostly from the forearms, not the hands. Wont go too much into the anatomy of this but doing forearm work outs will increase your grip strength as well. Wrist flexion/ extension curls are good for this. 

 

3. Train your radial and ulnar deviation as well, an important part of recoil control is wrist locking which employs these muscles. 

 

Basically to say dont just rely on crushers to work on grip strength. The other exercises mentioned above will work out the things I mentioned but I find it helpful to know why we do certain things. Someone posted a great forearm workout for shooting a while ago using a hammer to work on radial/ ulnar deviation- thats what I do. 

 

This is great advice. You need to work the entire gambit of main and support muscles. A good one I didn't see mentioned is heavy farmers carries. This will help strengthen and stretch the whole chain from neck/shoulders to hands.  I do farmers carries with 50-100lbs dumbells with full grip, then some with only finger grip, then some while flexing the forearm back and forth, working the wrist and forearm flexors as well as the Brachioradialis muscles. 

 

If you already doing any resistance or weight training make sure you're dedicating a little time to arms and shoulders as well. Support the whole shooting chain. If your wrists and elbows are prone to injury/tendonitis like mine, make sure you're not doing constant contraction/extension exercises. Throw in a lot of static holds to keep the wrists/elbows from doing the same repetitive motions over and over. Much like doing planks is better for your back than crunches. 

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  • 2 months later...

I started using “fat grips” at the gym for a lot of my lifts. That and switched up my deadlifts to a double overhand grip. Can’t say it’s helping yet as it’s a new thing but I hope it helps. 
 

i tried COC grip trainers but I end up never using them. I do keep one in the truck in the cup holder and use it from time to time while at stop lights. It’s more to feel like I didn’t waste the money lol  

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  • 2 weeks later...

Piece of PVC pipe and some paracord tied with 6’ of slack. Tie a 10lb plate to bottom.
 Make a home forearm roller cheap and easy.  
Great for forearm workout and way easier to avoid getting tendonitis like with the COC grippers

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On 10/22/2022 at 5:54 PM, mule169 said:

Would like to see what you guys have done to really get that support up to speed with gripping the gun at an acceptable firm hold. I always find my support hand is not always squeezing and when it is, it’s not enough. 
 

are there workouts to increase strength in your support hand or is it something overtime I should be doing in dry fire to constantly grip harder and harder with my support. 

 

If you're not always squeezing that'll be fixed with practice. 

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