Strength training is the cornerstone for any athlete's ability to enhance performance. In order to excel as firefighters, we must have a solid strength building program. One area that is crucial in regards to our overall physical development is strong hands for a solid grip.
Grip strength is essential for fireground operations. Numerous assignments that come down from the chief will require a strong grip. Strength in the hands is essential for such tasks as carrying heavy objects for long distances, controlling a high pressure hoseline, or raising ladders. Furthermore, thick firefighting gloves make gripping objects more difficult.
During normal strength training, especially utilizing multi-joint movements, our grip has an opportunity to get stronger. However, all the 35 muscles and 27 bones can sometimes use some specialty work. Below are a few ways firefighters can develop a stronger grip and be better prepared for the next call.
Don't Forget Your Towel
Using a towel or rope for pullups will make tremendous strides in grip strength. If this proves to difficult at first, practice bodyweight rows or wrap a small handtowel around a dumbbell for lawnmower rows. Another great option is to wrap a towel around your kettlebell when performing swings. This will not only make your grip stronger, but it will improve your technique (especially if you find yourself using your arms, rather than your hip snap to raise the bell).
Thick Bar
Fat, or thick bar training consists of performing normal exercises, but utilizing a bar with a larger diameter (usually 2 or 3 inches). In this month's NSCA Tactical and Strength and Conditioning Report, the author states, "Training with a thick bar in place of a normal bar places a large amount of stress on the supporting strength of the hands due to the large diameter of the bar increasing grip strength". If a thick bar is not available, utilize a towel and wrap it around the bar. Ross Enamait has some great low priced options for dumbells in this article. I must warn you, lower the weight from what you usually do, it feels quite heavy.
Pinching
Another way to increase the strength of the flexors in the forearm and fingers is the through the use of pinching. Taking a hex dumbell or gripping 2 plates and holding them for time works well. Word of caution: make sure you have a safe area (perhaps the grass) should you drop the weight due to fatigue.
Rice in a Bucket
Creating extension and flexing strength together can be accomplished with this low tech piece of equipment. Often used by baseball players to enhance the grip strength in their sport, take a 5 gallon bucket and fill it with rice or sand. Then, reaching into the bucket, attempt to grab as big a handful as possible. Work your way down the bucket, then steadily make your way back up.
O Captain, My Captain
Gripping tools are another great option to use get stronger. The Captains of Crush, made by Ironmind, are very lightweight option that you can pretty much use anytime. This would be an excellent tool to utilize during downtime between runs.
Glove Up
The importance of a strong grip cannot be overemphasized in regards to a firefighter's performace. There are many options out there, I hope some of these will prove valuable to you.
-C.J. Brown
