For most endurance athletes, the event is about the feet. Running, cycling (ignore handlebars for a second), even swimming to some extent. Grip rarely comes up as something you need to finish an event, but for the adventure racer, or the enduro-paddler out there, grip is used a lot, if not for the entire event.
Why Should I Train My Grip?
Let’s look at a few racing opportunities where grip comes into question:
- Cycling
- Kayaking / Paddling
- Portages
- Rope work / Climbing
- Obstacles (mystery events)
It’s entirely possible to do an event like an adventure race and do zero grip work and be fine. There are couple times where you will absolutely come to your limit if you don’t: paddling and portaging. These two activities will help you find your grip limit quickly. It happens when you have to put your boat down to shake out your hands. Or you need to stop paddling to recover.
Grip training is not going to prevent your arms from getting fatigued. What it will do is give you more time before you do get fatigued. That might be enough time to get over the portage crossing or it might get you across a reservoir that is about to quickly turn into a whitecap whiteout.
What Are Good Grip Training Workouts?
Since we’re not looking to bend steel or do rafter pull-ups (although both activities will help your grip), we’re looking to build up our resistance to fatigue. Absolute grip strength is handy (har-har), and what we’re after is a level of grip endurance that will keep us going for hours, not necessarily a 5 second display of raw power (although some of those feats of strength are still pretty cool).
Kettlebell Swing Workout
- 300 Swings for Time – If you can get under 10 minutes you have a durable grip!
First, you can practice the skill that will be tested. The farmer carry is a great exercise and transfers directly to portaging. In fact I could stop here and tell you that you don’t need to do anything else. Your grip, your core strength (back, obliques, abs…), legs – all these get worked with the farmer carry. Go for max distance in a set period of time, go for shortest time for a set distance, or go for max weight for either. Make it heavy and change it up.
Farmer Carry Workouts
- 800m Farmer Carry with Partner Run: one person begins the farmer carry while the other runs a 400 meter lap to catch up with the carrier. Partners switch and the other runs a lap to catch up with the carrier. Weight should be heavy. Bodyweight is a good target, then make it as heavy as you can.
- Box Jump Farmer Carry:
5 Rounds for Time:- 200 lb Farmer Carry 15 Yards
- 20 Box Jumps with a 24″ box
The next workout that will fry your forearms is rope climbs. Another full body workout (with emphasis on the forearms) – these workouts will guarantee you have forearm strength to move weight over distance.
The third workout type I’ll mention is the kettlebell swing*. [If you've never swung a kettlebell, please find an RKC certified trainer to help you with mechanics. It's not cheap, but neither are chiropractors, you'll learn a LOT] Either single-hand or two-handed, grab a kettlebell and go for reps. The bell needs to be heavy enough (a 35 lb is a good place to start for men, 18lb or 26lb for women).
How Often Should I Train Grip?
Depending on who you talk to, grip is something you can work on everyday, even after a tough workout. Doing a rope climb or two after every workout will start building in programmed strength that you will discover is quite effective. The training doesn’t have to be explicit. For example, you don’t need to build in specific grip workouts if you think of grip training like practice. An hour of farmer carries is impressive, but not the best use of your time. Work on carries for short bursts, when you’re recovered and fresh.
The farmer carry is essentially a moving deadlift. Make sure you understand good form and mechanics prior to engaging in any of the mentioned exercises. Flat back, tall chest, TIGHT body, nice clean pull to standing position.
Sample Grip Training Plan:
Monday: Farmer Carry and Kettlebell Swings
Tuesday: Rest
Wednesday: Rope Climbs and Farmer Carry
Thursday: Rest
Friday: Kettlebell Swings and Rope Climbs
Saturday/Sunday: Rest
I Love Grip Training, What Else Can I Do?
- Start playing with grippers (http://www.captainsofcrushgrippers.com/)
- Pay Adam Glass a visit (http://www.adamtglass.com/)
- Read anything by Jedd Johnson (http://www.dieselcrew.com/)
