Sandbag Training: The Truth About Grip Strength

Posted by daviddon on August 27th, 2015

Throw it in the box, the box of terms that are vague and nondescript. Yep "grip strength" can go into the box with "functional training", "core training", "hardcore training", yea, I could go on and on. I know, it seems like it would be simple enough, how strong are your hands? But even legendary hand strength expert, John Brookfield, classified grip strength into three categories of; crush, pinch, and wrist. So, we can't even say that "grip strength" is an accurate description as there are multiple types that will not carry over to every task.
Having trained Strongman for a few years I would say grip strength is even more complicated as items like stones require their own hand strength because you can't pinch or crush, there is a unique isometric open hand strength required. "Grip strength" is so hard to quantify as many different "grip challenges" require unique skills like bending nails, tearing phone books, or a host of other typical "grip tests". Yet, from my days of training Strongman I was very fortunate enough to train alongside a Met-Rx World's Strongest Man competitor, Kevin Nee.
Sandbag Training - Grip Lessons from Strongman!
Besides being a tremendous athlete, Kevin was always gracious in teaching others about strength. I remember he was poking fun at himself as not being able to close the #1 Ironmind gripper, yet he was able to farmer's walk 400 pound implements and lift stones far over 400 pounds. Kevin may have been exaggerating a bit, but not much about his hand gripper strength. Does this mean Kevin didn't have strong hands? Hmmm.
How in the world does this relate to sandbag training? Much is made about the ability of sandbag training to improve hand strength. Improving hand strength is a good thing and often relates to using more muscles of the upper body as well (just try it squeeze your fist tight and see how many muscles become active). Better hand strength is functional in every day life as well and may be able to reduce injuries of the upper arm chain. However, how does sandbag training accomplish all this?
Most will tell you that just grabbing onto a giant duffel bag does accomplishes this goal. Well, yes and no. Does it help, sure it does, is it the best or the only way to improve hand strength? No, not at all!
Yes, gripping directly onto the Ultimate Sandbag will improve hand strength and that is why we use a non-abrasive material that won't rip the skin of your knuckles. However, grabbing the handles can also surprisingly improve hand strength. YES! That is the biggest myth about hand strength, handles mean weaker hands, NOT! Let me explain.
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daviddon
Joined: January 2nd, 2013
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