Too often, people focus on improving the “main muscles of the body,” like the biceps, legs, and shoulders for functional strength and conditioning, and forget that training the supporting muscles are just as important. You can stop your traditional training for a few weeks to focus on supporting muscles and see tremendous gains in your main lifts once you return to your regular routine.
There are many different muscles that help support traditional lifts and increase overall strength and power during boxing, including the muscles that control your grip strength. If you want to learn how to strengthen your wrists for boxing, check out some vital information about the correlation of the hand, forearm, and rotator cuff.
How Grip Strength Helps Functional Strength and Conditioning
When you incorporate grip strength exercises into your regular routine, you’ll see a number of beneficial changes, including:
Improved upper body push and pull movements/strength.
Better shoulder stability.
Increased range of motion in the rotator cuff.
Your forearm strength determines much of your functional strength in the arm and shoulder, even if you don’t realize it. It acts as a support for your rotator cuff and your body uses it to limit injuries that may occur in your wrists and arms during boxing or weight training. Improving your forearm strength, and learning how to strengthen your wrists for boxing, will immediately allow you to move better and work harder, as your body will recognize that the forearms and wrists are now better able to minimize any danger of injuries.
Best Grip Strength Exercises
One of the best grip strength exercises to increase grip and rotator cuff strength are kettlebell bottoms up press variations. They have a neurological and physical effect on the muscle activity in your shoulder, and you learn how to strengthen your wrists for boxing.
The KB press activates the rotator cuff and increases a neuromuscular drive, which will give you a better grip and functional movement in the upper body. An advantage of this mechanism is that it provides the shoulder with anticipatory stability in the shoulder whenever you complete a task that involves a gripping activity. By manipulating an object using both the forearm and shoulder, your shoulder will be better to handle load efficiently.
Redistribute Muscle Activity of the Shoulder
Not only does gripping activate the RTC, but it decreases the activity of the anterior and middle deltoid. Most shoulder impingement patients suffer from an altered deltoid-RTC, and the KB press can help them redistribute the pressure of regular muscle activity.
Irradiation helps your muscles generate more tension through the activity of the surrounding muscles. The strength of all the muscles is compounded to increase your strength and stabilize your shoulder.
Other great gripping exercises include:
- Reverse Curls
- Rice Bucket
- Farmers Walk
Learning How to Strengthen Your Wrists for Boxing
Grip strength is functional strength; it’s the kind of strength that allows you to move efficiently and prevent injury. Want to learn more about functional strength training? Come see what Blitz Sessions are all about at Gloveworx!