How to increase grip strength - firearms?

a_vettestingray
a_vettestingray Posts: 654 Member
edited January 6 in Fitness and Exercise
Hello,

I am looking to increase my grip strength. I am currently following Stronglifts 5x5 and I know that the barbell training will increase my grip strength over time, but I would like to make grip a priority.

I would like stronger hands to help with recoil management and accuracy during pistol shooting, as I believe that weak grip is a major personal issue for me.

I googled grip strength training and got bombarded with information overload. Who knew there were different types of grip: crushing, pinching, etc. I don't know which one is used for shooting so I can't narrow down specific exercises to help myself out.

Thanks in advance.

Replies

  • jayche
    jayche Posts: 1,128 Member
    Hello,

    I am looking to increase my grip strength. I am currently following Stronglifts 5x5 and I know that the barbell training will increase my grip strength over time, but I would like to make grip a priority.

    I would like stronger hands to help with recoil management and accuracy during pistol shooting, as I believe that weak grip is a major personal issue for me.

    I googled grip strength training and got bombarded with information overload. Who knew there were different types of grip: crushing, pinching, etc. I don't know which one is used for shooting so I can't narrow down specific exercises to help myself out.

    Thanks in advance.
    Double overhand Fat bar Deadlifts, double overhand Deadlifts, Towel Pull-ups, Farmers Walk, Turkish Get-ups with Barbell all helped me with my grip strength.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Famers walks are probably the best imo.
  • Cr01502
    Cr01502 Posts: 3,614 Member
    ^^100% agree with the above poster. Also I use an EZ bar for my farmers walk. I find that it engages the forearms better.
  • StrongerThanThor
    StrongerThanThor Posts: 544 Member
    Famers walks are probably the best imo.
    ^^^ This.

    She knows what she is talking about!
  • feast4thebeast
    feast4thebeast Posts: 210 Member
    Plate pinches helped me a lot. Medium weight plate hold it with finger tips for as long as you can
  • sjohnny
    sjohnny Posts: 56,142 Member
    Not to say you shouldn't try to increase grip strength - because it will definitely help you - but these folks have covered that pretty well. What are you shooting? Have you been properly instructed in grip and stance? How does the gun fit your hand? Are you required to shoot a specific gun? Have you tried different guns/calibers to see of that makes a difference?

    All of us at my agency carry the same pistol in the same caliber. I had one female officer who had a hard time qualifying due to the size of the grip and the recoil of the gun. I had worked with her but her hands were too small for the gun she was issued. I did some research and ordered her a gun by the same manufacturer in the same caliber with a single stack magazine instead of the double stack the rest of us carry. She has since had zero problems qualifying.
  • zaph0d
    zaph0d Posts: 1,172 Member
    Kroc Rows are good too
  • Cyclink
    Cyclink Posts: 517 Member
    For IDPA training, I use the Captains of Crush Hand Gripper.
  • OnionMomma
    OnionMomma Posts: 938 Member
    Not to say you shouldn't try to increase grip strength - because it will definitely help you - but these folks have covered that pretty well. What are you shooting? Have you been properly instructed in grip and stance? How does the gun fit your hand? Are you required to shoot a specific gun? Have you tried different guns/calibers to see of that makes a difference?

    All of us at my agency carry the same pistol in the same caliber. I had one female officer who had a hard time qualifying due to the size of the grip and the recoil of the gun. I had worked with her but her hands were too small for the gun she was issued. I did some research and ordered her a gun by the same manufacturer in the same caliber with a single stack magazine instead of the double stack the rest of us carry. She has since had zero problems qualifying.

    I second this.

    My husband has large hands, his ring size is a 13.

    He had trouble qualifying on his office's gun. He needed to switch to a larger grip and then get coached in the right technique for him. He passed with flying colors.

    I have no fired his service weapon, yet, but when I do, I will need to go WAY down in grip size. (they are issued several)

    It may not be an strength issue at all but something else.
  • a_vettestingray
    a_vettestingray Posts: 654 Member
    I shoot an HK USP .40 Compact. We have a list of firearms authorized for carry. I was issued a Sig 229, but the weapon was too big and heavy and I struggled a lot with it. I decided to purchase the HK on the recommendation of another female who was struggling with the Sig. Unfortunately, I do not have the option of going with a smaller/lower caliber weapon, so fixing grip strength is a must.

    A coworker has the CoC set. I can't even do the trainer one.

    I will be trying out farmers walks at the end of my workouts.
  • Troublemonster
    Troublemonster Posts: 223 Member
    I agree with the above posters but I think it should be a double approach. Consult your agency's firearms instructor, trust me we love being approached with stuff like this, and see that your technique is straight. Increasing grip strength is certainly worthwhile but it is not the end all be all of shooting. If you need more grip strength then your technique is likely not great, especially hen we're talking about LE shooting.

    On the other side though there may be a small adjustment of grip necessary for you to establish better control of the weapon. Are you having a hard time pulling the trigger? If you're okay pulling the trigger but are finding that you have to adjust grip with every shot then your problem is more of a technique thing, possibly a grip size thing, than a strength thing.
  • JeddJohnson
    JeddJohnson Posts: 1
    There are lots of great suggestions above, but I want to add a few.

    I did an article specifically on this topic earlier this year.

    Grip Training for Law Enforcement: http://www.dieselcrew.com/functional-grip-training-for-law-enforcement-personnel

    These are specific moves for the various categories of Law Enforcement/Corrections, but there are a few drills that will work well for helping to handle a firearm with better control.

    Hope this helps.

    Thanks,

    Jedd
  • sjohnny
    sjohnny Posts: 56,142 Member
    I agree with the above posters but I think it should be a double approach. Consult your agency's firearms instructor, trust me we love being approached with stuff like this, and see that your technique is straight. Increasing grip strength is certainly worthwhile but it is not the end all be all of shooting. If you need more grip strength then your technique is likely not great, especially hen we're talking about LE shooting.

    On the other side though there may be a small adjustment of grip necessary for you to establish better control of the weapon. Are you having a hard time pulling the trigger? If you're okay pulling the trigger but are finding that you have to adjust grip with every shot then your problem is more of a technique thing, possibly a grip size thing, than a strength thing.

    All of that^

    The USP is a good gun but it still has a pretty fat grip.
  • KBGirts
    KBGirts Posts: 882 Member
    My husband rides snowmobiles and needs grip strength. He has one of those hand spring thingies and he uses it while he's driving to work. (Yeah I know, only one hand on the wheel).
  • RubyRed8067
    RubyRed8067 Posts: 301
    Hit the shooting range often. Or, if you've got a lot of property, go target practicing. What kind of pistol are you using?
  • MichaelFunaro
    MichaelFunaro Posts: 66 Member
    Don't know if anyone suggested this, but if you are using dumbells or freeweights, try using Fat Gripz, they are designed to strengthen the hand and forearm during your workout. It's on Amazon, check it out.
  • a_vettestingray
    a_vettestingray Posts: 654 Member
    There are lots of great suggestions above, but I want to add a few.

    I did an article specifically on this topic earlier this year.

    Grip Training for Law Enforcement: http://www.dieselcrew.com/functional-grip-training-for-law-enforcement-personnel

    These are specific moves for the various categories of Law Enforcement/Corrections, but there are a few drills that will work well for helping to handle a firearm with better control.

    Hope this helps.

    Thanks,

    Jedd

    Excellent article, thank you. I might have to try the PVC thing!
  • a_vettestingray
    a_vettestingray Posts: 654 Member
    I agree with the above posters but I think it should be a double approach. Consult your agency's firearms instructor, trust me we love being approached with stuff like this, and see that your technique is straight. Increasing grip strength is certainly worthwhile but it is not the end all be all of shooting. If you need more grip strength then your technique is likely not great, especially hen we're talking about LE shooting.

    On the other side though there may be a small adjustment of grip necessary for you to establish better control of the weapon. Are you having a hard time pulling the trigger? If you're okay pulling the trigger but are finding that you have to adjust grip with every shot then your problem is more of a technique thing, possibly a grip size thing, than a strength thing.

    I guess I jumped to the conclusion that it is grip strenth based on throwing some shots on the one hand drills (left and right hand). I also stuggle to maintain accuracy at the 25 kneeling unsupported and think that its due to fatigue in the hands, as its the last drill in the course of fire.

    I adjusted my grip a little on Friday when working with my FI by canting my support hand a little more forward, increasing contact with the weapon. I did notice a significant difference almost immediatly by using that particular grip. Its the recoil that kills me, as I have to regrip after almost every shot (milking the gun). Its frustrating - stupid little lady fingers!
  • Gunsentry
    Gunsentry Posts: 121 Member
    Farmers walks and Kroc rows.
  • sjohnny
    sjohnny Posts: 56,142 Member
    I agree with the above posters but I think it should be a double approach. Consult your agency's firearms instructor, trust me we love being approached with stuff like this, and see that your technique is straight. Increasing grip strength is certainly worthwhile but it is not the end all be all of shooting. If you need more grip strength then your technique is likely not great, especially hen we're talking about LE shooting.

    On the other side though there may be a small adjustment of grip necessary for you to establish better control of the weapon. Are you having a hard time pulling the trigger? If you're okay pulling the trigger but are finding that you have to adjust grip with every shot then your problem is more of a technique thing, possibly a grip size thing, than a strength thing.

    I guess I jumped to the conclusion that it is grip strenth based on throwing some shots on the one hand drills (left and right hand). I also stuggle to maintain accuracy at the 25 kneeling unsupported and think that its due to fatigue in the hands, as its the last drill in the course of fire.

    I adjusted my grip a little on Friday when working with my FI by canting my support hand a little more forward, increasing contact with the weapon. I did notice a significant difference almost immediatly by using that particular grip. Its the recoil that kills me, as I have to regrip after almost every shot (milking the gun). Its frustrating - stupid little lady fingers!

    What other guns are on your approved list?
  • diodelcibo
    diodelcibo Posts: 2,564 Member
    For grip (forearms) I grip a heavy plate hold with the tips of my fingers for 10 seconds and switch it between hands.
  • Troublemonster
    Troublemonster Posts: 223 Member
    Another exercise i did the other day, just reminded me, DRYFIRE DRILLS!!! Pull the trigger on your empty weapon in sets of 20 reps or better. Obviously you start by triple checking that the weapon is clear and thatt no ammo can get into it in any way. Pulling the trigger is the best way to get better at pulling the trigger, just like doing pull ups. If you want to really challenge yourself lay a penny on your front sight while doing it. A proper trigger pull will leave you with a penny still laying on the post until you rack the slide.

    Remember to keep the trigger pressed when you rack the slide so you get muscle memory for your trigger's reset point which is the point at which you START your next trigger press.

    100 reps per day, per hand should be great for you.

    My wife has gotten used to seeing me in the living room pretend-shooting the TV.
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