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How to Improve Your Grip Strength for the Army
Is your dream to join the Army once you've been enlisted for the ADF? Learn how to make sure you will pass the grip strength assessment confiently.
How to Improve Your Grip Strength for the Army
10/15/2018
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Why Grip Strength Is Important For ADF Applicants
How Grip Strength Is Assessed
How To Strengthen Your Grip
- Don't Use Alternate Grip For Deadlift : Many coaches recommend this grip as it may allow you to lift heavier weights. But, the reason for this is that it takes the strain off your forearm by getting your shoulder and biceps involved on the underhand side. If you want to strengthen your grip, then only use pronated grip when doing deadlifts. Not to mention that many strength coaches claim that the mixed grip poses higher risk of injuries onto the shoulder, biceps and hips.
- Farmers Carry: This is the best way to strengthen your grip for the PESA as you mimic the main assessment exercise. With a farmers walk, you should hold a variety of objects in both hands and try to walk 25m at a steady pace. You could use a trap bar, heavy kettlebells and build the weight up until you’re comfortable carrying 22kg in each hand. If you want to work your grip hard, try this exercise while pinching two weight plates in each hand between your thumb and the rest of your hand. This seriously works all the muscles in your forearms and wrists to supercharge your grip strength.
- Dead Hang : This one is pretty simple and can be done nearly anywhere so long you have a high enough bar from which you can hang. This is a huge grip strength tester as you’re trying to hold your entire bodyweight. Track how long you are able to hold it and aim to hold it longer each week.
- +1 - Physio's Recommendation: This exercise can be done at home. All you need is a big bowl of dry rice and 2 mins of your time, 4 if you do the two arms separately. Make sure the bowl is big enough and you have enough rice so you can submerge your whole hand in it. You put your hand into the rice so it's covered, then you start squeezing it so the grains slide through between your fingers. Repeat it for 2 minutes with each hand ideally every day and notice the difference it makes.