HOW TO BUILD YOUR GRIP STRENGTH AT HOME

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HOW TO BUILD YOUR GRIP STRENGTH AT HOME
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• If youre starting your no limits fitness
  journey, theres one thing you cant forget.
  Weve said it before and well say it again, good
  grip strength is key for completing any Tough
  Mudder course. Despite this it can often be
  overlooked when it come to pre-event training
  plans, as many people (rightly so) will focus on
  boosting their upper body strength and cardio
  fitness. But there are plenty of easy ways to
  boost your grip strength at home.

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5 SIGNS YOU SHOULD BE WORKING ON GRIP STRENGTH

• Having a Tough Mudder in the diary is a great
  reason to start working on your grip strength. As
  you read on though youll see there are plenty of
  reasons to focus on your hand muscles and many of
  them crop up in everyday life. So, if you find
  yourself getting hand cramp often, if youre
  struggling to lift weights at the gym or grapple
  with heavy shopping bags and if you find simple
  tasks like typing or walking the dog are leaving
  your hands and arms fatigued, then increasing
  your grip strength should be a priority.

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BENEFITS OF HAVING GOOD GRIP STRENGTH

• Funky Monkey, The Gauntlet, Everest, Mudderhorn,
  Hero Halls, all of these obstacles and plenty of
  others will demand grip strength from you on the
  course. But off the course great grip strength is
  beneficial too. Improving your grip strength will
  help you to get stronger overall as youll be
  able to lift heavier weights at the gym.
• Putting training and exercise aside better grip
  strength will improve your fine motor skills
  which allow you to dopretty much everything
  (think opening jars, throwing, catching. etc).
  Plus, it will even drop your chances of
  developing arthritis.

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4 AT HOME EXERCISES TO BUILD GRIP STRENGTH

• NEWSPAPER SCRUNCH
• Once youve caught up on all the news (or maybe
  beforehand depending on how youre feeling) take
  a sheet of newspaper. Using one hand take one
  corner and start scrunching until it becomes a
  ball. Give this a few good squeezes. Do this
  until you feel a good burn in your forearm
  muscles then switch hands.
• Tearing the newspaper into strips (using a few
  layers so its not too easy) is also good for
  strengthening the small muscles in your hand.

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• WINE BOTTLE WRIST ROTATION
• You can use a bottle of wine or a pan for this
  simple exercise. Grasp the wine bottle (unopened
  so its got some weight to it) by the neck, keep
  your upper arm close to your body and bend your
  elbow to 90 degrees. Rotate your wrist and the
  bottle until its horizontal, slowly bring it
  back to the top and go to the other side. Switch
  hands and go again. Start off with 10 reps of
  this and increase as your strength improves.

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• BUCKET CARRY
• Nice and simple. Fill a bucket with water, rice
  or stones so that its heavy but you can carry
  it. Walk for 15 seconds, stop and rest. Try three
  to four sets and dont forget to swap and do the
  other side too. As your strength improves you can
  increase the weight, distance and reps.

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• WET TOWEL WRING
• Submerge a towel (a tea towel or hand towel is
  best) fully in water until its saturated. Remove
  the towel and start wringing. Your aim is to
  squeeze and twist until every last drop of water
  has been wrung out of it. Try this once or twice
  a week, when you can get the bathroom to
  yourself.