Grip strength is essential in every aspect of life, even mountain biking.
Do you know why? Because in mountain biking, you need to regulate the handlebar with a proportionate grip. Good grip strength offers you better control over biking and navigating the trail.
When we ride a bike, we experience a short arm pump, which strongly indicates forearm muscle engagement while biking. Developing grip strength is essential for riding.
The optimum level of grip strength brings many health outcomes.
So, before mountain biking, you need to strengthen your grips.
This article will talk about four practical grip strengthening exercises that make your grip solid as a rock.
There are four exercises that can improve your grip strength.
Such as,
Dead hang, Bottle-up kettlebell press, Farmer’s carry, and deadlift.
Dead hang
Dead hang is a primary exercise that will help you to strengthen your grip. It is also a good possible way to straighten your spine, and surely enhance your pull-up capacity. Dead hang is going to help you in many several ways.
Let’s see how it helps.
Firstly get a pull-up bar and a gymnastic rig ( if not found, work with solid ledge to hang from it). Maintain hollow body posture. Make your core tight. Keep your feet slightly out towards your torso. Then keep your legs behind you. Hold this posture as much as possible, then rest for a minimum of 1 minute, then repeat the same 3-5 times.
Bottom-up kettlebell press
If you need enough grip strength, you must have a stable wrist. Stable wrist is the key component of grip strength. The Bottom-up kettlebell is a good exercise that increases your grip strength and challenges both conditions gradually.
How to perform a bottom-up kettlebell press
Hold a lunge position with the back of your knee on the ground. When you keep your left foot forward, hold the kettlebell in your right hand in front of you. Make a bottom-up while elbow at 90 degrees.
From the initial condition, press the kettlebell upward until you exert your full potential of stability and mobility. Then return to the initial position, and repeat it with maximum of 30 reps depending upon your fitness objective.
Less repetition for muscle strength, whereas repetition increases endurance level.
If you want to increase grip strength specifically, the heaviest kettlebell will be best for you. The ideal count is five sets of 5 reps. Take two minutes to rest in between two sets.
Farmer’s Carry
Why is Farmer’s carry so crucial for developing grip strength?
To know better, you have to shake your hands with a farmer; then only you realize how strong their arm is.
That’s why Farmer’s carry is the better way to increase your grip strength.
How to do farmers’ carry in the perfect way:
Grab a set of kettlebells, or if you don’t find that, it can be done with dumbbells too. Here you need to engage your core and hold your shoulder back to follow an upright condition. Then you need to start walking simply. It is an elementary beginning of the exercise. Here you’ve to walk slowly and steadily till you get tired of gaining weight. Stop, and put down the weight. Take rest for a minimum of 60 seconds. Then repeat the whole process a minimum of five times.
To do this exercise perfectly, you need to choose a weight which you can hold at least for 1 minute, then increase the weight with your increased grip strength.
If you,
Deadlift
It is the most effective multipoint exercise you can execute to enhance your general strength. Make your deadlift more effective by using straps or a mixed grip where one hand should be forward and another would be backwards.
How to perform a deadlift
The most appropriate deadlift is to engage your core throughout the body movements. Take a loaded barbell on the ground; bend over; then make a symmetric overhand grip through the bar; both palms facing upward. Then move your feet both forward and inside, your hands straight parallel with your hips. Now, this is the correct initiation position; then, pull your hips down and flatten back so that you can make a straight spine.
You must be leaning over the bar, and the hip will be at a perpendicular position; the knee should be back and soft’ You shouldn’t lock out immediately. Push your feet through the floor and stand up with the bar. Hold it close to your thighs until you are standing at an upright position while your knees and hips are in locked-out condition.
Reverse the movement for coming back to the initial position; then again, set back your hips as lowering the bar. If your main objective is increasing your grip strength with a deadlift, do 12-15 reps; repeat 3 times the same.
All of the above-mentioned exercises are super effective for hand grip endurance. Start one by one and see major differences within three months.
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Resources: NDTV
Last Updated: 06 July 2022
