How to Increase Grip Strength? – Build Your Forearms!

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Did you know that having a stronger grip can greatly increase your strength in various exercises by up to 20%.

If you are struggling to increase your overall strength then your grip could be the weak link holding you back.

You’re only as strong as your weakest link!

Have you ever shook someones hand and it felt like soggy dough?

Well, let me tell you that having a wimpy handshake…man or woman is not a good look and could cost you a business deal or the respect of your peers!

You can build your grip strength confidently with this easy to follow guide I will be laying out here for you right now.


RIP K. K.- Deadlifts over 900lbs

Build Up Your Forearms

When you train your forearms you will simultaneously train your grip in most instances and vice versus.

Any exercise that requires you to squeeze really hard will surely cause you to feel the burn in your forearms.

Also, holding heavy objects for prolonged periods of time will help build grip strength and activate your forearm muscles.

Here are some of the many great exercises that can help you build great forearms and respectable grip strength.

Use Fat Gripz in Your Training


You can add Fat Gripz to barbells, dumbbells, cable attachments and exercise machine handles.

They increase the diameter making you squeeze harder resulting in more muscle recruitment which leads to incredible size and strength gains.

Use Fat Gripz for:

  • Pressing movements
  • Deadlifts
  • Pull ups/ Chins
  • Curls & Tricep extensions

Using a thicker bar than a standard training bar has been around for many years (because it works).

Old-time strongmen trained with thicker bars making them stronger than many of today’s athletes.

After using the Fat Gripz, when you go to train with a regular bar or dumbbell you feel like you can crush it like never before.

Fat Gripz can increase performance greatly for anyone, especially:

  • Strongman Athletes
  • Bodybuilders
  • Powerlifters
  • Weightlifters
  • Crossfit
  • Arm Wrestlers
  • Baseball
  • Football
  • Hockey
  • MMA
  • Fire Fighters
  • Special Forces & Military

Anytime you are using your hands as a point of contact, you want to ensure that your grip is not going to be your limiting factor.

With Fat Gripz you can guarantee that your grip will improve and so will your performance in any arena of life!

Give Fat Gripz a try and you will be amazed in your new strength abilities!

Wrist Roll Up Exercise

This is an old-school exercise that has always been a part of a good forearm and grip training program.

There are a few different ways to perform this exercise and it depends on what you have available.

The way I do it, is with a barbell in a squat rack about chest high, wrap a stretch band around one end, let it hang down and attach a dumbbell at the bottom. Roll it up and roll it down, repeat.

The great thing about this way of doing the wrist roll up is that the thickness of the end of a barbell will provide excellent muscle activation in the arms and hands.

The burn in your forearms and hands is unreal!

You will know right away that this exercise is going to make a difference.

Kettlebell Bottoms Up Press & Carry

When you try this exercise you will get humbled very quickly if you have never tried this before.

The kettlebell bottoms up press and carry will do many great wonders for grip strength and other muscles stabilizers to help you blow away your goals.

Strength: You will build a tremendous amount of strength in your hands, arms, shoulders, and lats.

Stability: This exercise will teach you how to brace and stabilize the right muscles to perform successfully.

Endurance: You typically do this exercise for reps or time so you will build muscle endurance that will carryover to all physical activities.

The way this exercise is performed is by gripping a kettlebell by the handle and flipping it bottoms up, press it up overhead while walking or you can stand in one place and repeat for reps or time.

Start light and overtime increase the weight, you will build a tremendous amount of upper-body strength with this exercise, specifically grip and forearm.

Farmers Walks

This is an amazing exercise that will challenge you in the best ways!

Used in strongman competitions, this is a true test of brutal grip strength!

You typically use farmers handles, but this can be done with heavy kettlebells, dumbbells, trap bar, or even a wheel barrow.


Very simply, pick up the heavy object by the handles and walk in a straight line until your grip gives out…simple right?

You will become brutally strong with this exercise and also build a great set of traps!

Remember, You’re Only as Strong as Your Weakest Link!

Many of us don’t think to train grip until it’s necessary, but why wait when you can use these great exercises to build your grip and forearms at the same time.

Your confidence will sky-rocket through the roof when you have the grip strength of a gorilla!

You will feel like you can crush whatever you have in your hands like a peanut.

Barbells and dumbbells will feel like licorice sticks in your hands and you will finally smash through those plateaus that have been holding you back!

Train your grip and build your forearms, you won’t regret it!

What is your favorite way to train for grip strength?

If you have any suggestions or comments please feel free to leave it below.

Change your thoughts and you change your world.-Norman Vincent Peale

Peace & blessings,




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Marcus is a man of God, married to a wonderful women and has 4 children. He is an ISSA Certified Personal Trainer and aspiring Powerlifter. He has a passion for helping others achieve personal growth through a healthy fitness and nutrition based lifestyle. With hard work and dedication anything is possible. God bless


  1. Great tips guys! I never thought that much about my grip.
    I go to the gym twice a week and I can see what you are getting at, when I struggle with a heavyweight it is generally from my grip that I struggle the most. I will try these exercises to increase my hand grip strength. What is a common problem you get with these exercises, injuries that can occur etc?

    • Hey Kris, thanks for your comment. Yes, improving your grip strength will allow you to lift heavier weight by recruiting more muscle. With any exercise you should always train with good form to reduce the risk of injury. 

      All the best,


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