A strong upper body, plenty of endurance, and a fondness for getting rocks in your shoes and dirt in every orifice of your body can help you get through an obstacle course race, but a flimsy grip will be your downfall. Same goes for your gym workouts—you don’t want feeble grip strength to keep you from knocking out those last few deadlifts or rows.
Some of the most common obstacles you’ll find on a Spartan Race or Tough Mudder course involve at least one of the three types of grip strength: pinch, crush, and support. Here’s how to train all three types.
3 Ways to Build Crushing Grip Strength
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Pavel Ythjall
Pinch Grip
Used during obstacles that rely on fingers and palm strength, like wall traverses and spear throws.
EXERCISE: PLATE HOLD
DO IT: Hold two 10- to 25-pound plates with your fingers by your side. Hold for 10 seconds, then place them back on the ground. Do 5 to 10 reps with each hand.
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Edgar Artiga
Crush Grip
Used for obstacles like rope climbs and monkey bars, the power in your grip mainly comes from your four fingers (not your thumb).
EXERCISE: TOWEL PULLUP
DO IT: Grasp one or two hand towels, draped over a bar. The thickness forces you to engage your grip. Now knock out 3 sets of 10 strict reps.Pro Tip: Towel pullups are one of the easiest (and most affordable) ways to train your grip. Simply drape hand towels over a pullup bar, grip ’em, and pull.
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Michael Neveux / M+F Magazine
Support Grip
Used carrying heavy buckets of rocks and holding on to an object for extended periods.
EXERCISE: DEAD HANG
DO IT: Simply hang from a pullup bar with a shoulder-width grip and shoulder blades together. In as little as 15 seconds, you’ll start to feel your forearms heat up. Work your way up to 2 minutes.
Used during obstacles that rely on fingers and palm strength, like wall traverses and spear throws.
EXERCISE: PLATE HOLD
DO IT: Hold two 10- to 25-pound plates with your fingers by your side. Hold for 10 seconds, then place them back on the ground. Do 5 to 10 reps with each hand.
Crush Grip
Used for obstacles like rope climbs and monkey bars, the power in your grip mainly comes from your four fingers (not your thumb).
EXERCISE: TOWEL PULLUP
DO IT: Grasp one or two hand towels, draped over a bar. The thickness forces you to engage your grip. Now knock out 3 sets of 10 strict reps.
Pro Tip: Towel pullups are one of the easiest (and most affordable) ways to train your grip. Simply drape hand towels over a pullup bar, grip ’em, and pull.
Support Grip
Used carrying heavy buckets of rocks and holding on to an object for extended periods.
EXERCISE: DEAD HANG
DO IT: Simply hang from a pullup bar with a shoulder-width grip and shoulder blades together. In as little as 15 seconds, you’ll start to feel your forearms heat up. Work your way up to 2 minutes.
