Calisthenics and Bodyweight Fitness

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Grip strength and hands care (sh.itjust.works)

submitted 10 months ago by sunoc@sh.itjust.works to c/calisthenics@lemmy.today

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Like a lot of people, I feel that the main limiting factor at the moment for me to get stronger for calisthenics is my grip and palm endurance.

I'm following these general guidelines:

Grip strength will help with pain and ability to hang for longer, so I'm focusing on gaining there.
Palm over the bar grip while training helps to gain forearm and grip strength, as well as for having good active hang form.
No chalk. I should be able to hang comfortably from a wet bar.

I was wondering how y'all are dealing with these; what's your personal tips?

Chalk / no chalk ?
Pumice stone for calluses ?
Hand cream ?
Some specific grip strength exercise ?

Cheers!

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[–] janus2@lemmy.zip 0 points 10 months ago (1 children)

I know that straps exist for training arm movements where the grip often fails before the muscle being targeted reaches failure, but that sounds like not what you're aiming for

I briefly worked at a manufactory where I used unpowered, fully mechanical remote manipulator arms with squeeze grips to control the fingers. I could barely use them at first. My mom gave me a simple standard grip trainer, and after about 2 weeks of using it daily (basically using it as a fidget toy) I had significantly improved with the mechanical arms.

So, definitely don't underestimate the humble grip trainer!

[–] sunoc@sh.itjust.works 0 points 10 months ago

Yeah, straps or gloves are not really what I'm looking for indeed.

I got one of these grip spring fidget thing, they are good! I'm doing normal pinch reps with these but also wrist curls when closed (idk how that movement is called exactly...). I think that's an arm wrestling thing that makes for a harder exercise!