There are 35 muscles involved in the movement of the forearm and hand, with many of these involved in gripping activities. During gripping activities, “the muscles of the flexor mechanism in the hand and forearm create grip strength, while the extensors of the forearm stabilize the wrist. Many of the muscles in the hands actually originate above the elbow at the medial epicondyle (some flexors, pronator) and the lateral epicondyle (some extensors, supinator). And since these muscles cross the elbow joint, they also influence the joint. (“Wrist and joint anatomy” By Benjamin Z. Phillips MD,MPH)
For field players and goalkeepers strong hands are an asset when lifting heavy weight, whether it be a pulling or pushing lift. When your hands are strong you will see better results in the weight room because it transfers to better performance during pulls like deadlifts, rows, and pull-ups. A strong and balanced hand/lower arm unit will also provide better stability during lifts where the hands are pressing against the bar or dumbbells. For instance, when performing the Bench Press, Shoulder Press, Kettlebell Press, etc, you will better execute these lifts when your grip is strong because you will have better control over the equipment. But what about other lifts like the Back Squat? The hands are also capable of producing what is known as Radiant Tension. When you squeeze your hands, the tension begins to radiate inward toward the body. By doing this, you can actually increase the intensity of other contractions in the body. When performing Squats, you should apply appreciable tension to the bar by squeezing it prior to decent and continuing to apply this tension throughout each rep. By doing so, your upper body will remain more stable, and will allow you to Squat more weight. A strong grip is ideal at Williams Sport Training because our athletes generally deadlift, bench, and squat for repetition maxes.
Goalkeepers are constantly using their grip throughout a game or training. A stronger grip will ensure the goalkeeper’s ball handling and distribution. When playing the position of goalkeeper you are expected to catch balls hit at high velocities without bobbling the ball. When a goalkeeper performs the windmill throw the ball sits on the fingertips and forearms, it needs to be stable prior to the throw. Strengthening the goalkeepers grip will enhance their performance tremendously.
WST incorporates grip training into all of our athletes routines to enhance their strength and performance, in the gym, and on the field.