As a cyclist, grip strength may not be something you think often, however, it isn’t something to be taken for granted. When training in the gym, forearm exercises might be one of the last things that pop up into their mind after training legs and cores.
But hand fatigue can affect both on the road and trail. Some research found that grip strength may be a predictor of muscular endurance and overall strength, hence it is more important for cyclists. Why is that, you may ask? There are three different types of grip strength such as crush, support, and pinch grip, and for cycling having a strong crush and support grip is important for cyclists.
Thus, if you ever notice your hands and forearm experience fatigue sooner than you’d like, you will need to work on your grip strength.
Here are 3 simple exercises that will help you gain strength in all three types of grip strength.
1.Bar Hang
The best way to improve grip strength is mainly to lift heavy things. The two simplest exercises that help are hanging and carrying. Thus, get a pull-up bar, start doing regular hangs daily. Instead of doing a complete pull-up, just hand as long as you can, it will do wonders for your grip endurance.
Try aiming for 30-60 seconds or as long as you’re able to hold before dropping, rest for 30 seconds, then repeat for 3 sets total.
For a more advanced version, do alternate dead hang from the bar. Similarly to a dead hang from the bar, you will switch it up by loosening grip in right hands as you shift all weight to left hand and hold for 5 to 10 seconds and then switch hands. Continue alternating for 3 sets total to complete your workout.
Image via : healthline
2. Farmer’s Carry/Walk
Next, the farmer’s walk or carry is also known as the ‘carry all the grocery bags into the house in one go’ exercise. The best way to perform this exercise is by using two dumbbells or kettlebells, grasp both weights with your arms by your side and hold them or to challenge your strength and stabilization try walking as you hold the weights. Aim for 60-90 seconds of hold or walk.
A good starting weight is 50% of your body weight, 25% of your body weight in each hand, then adjust accordingly as you get stronger. Also, keeping in mind to keep your shoulder engaged.
Image via : Men’s Health
3. 90-degree kettlebell hold
Another exercise to try is the 90-degree kettlebell hold. To perform these exercises, start by standing with feet hip-width apart and a slight bend in knees. Pick up the kettlebell by the handle with one hand. Then, keep your elbow next to your body, bend your elbow to 90-degrees and extend your kettlebell out in front of you.
Hold it for 20 seconds and then switch hands. Complete 3 sets in total, you will be able to feel the difference.
So try these simple exercises at the comfort of your own home or the gym regularly and you will be able to see the difference in your grip strength and overall cycling performance.
Image via : Bicycling
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