GRIP STRENGTH EXERCISES

Grip Strength is a very important component in hockey because such strength helps regulate the blade angle of your stick. Whether it is shooting, receiving a pass, or stick handling. The ability to manipulate and maintain blade angle is very important. To highlight the importance of these exercises, the players with the strongest hands typically have the hardest shots.

Just like any other category, there isn’t just one simple exercise to improve grip strength. Grip Strength Programs can be separated into two training disciplines, Hand Strength, and Wrist/Forearm Strength. Hand Strength can be further divided into Crushing Strength or Pinching Strength, Closed or Open Handed. Each of these is then trained utilizing the Concentric/Eccentric with repetition method, Isometric Method with time, and Dynamic Method with Max Effort Singles. We train these Hand Strength utilizing various grippers and different forms of carries. The Wrist/Forearm division will incorporate Wrist Flexion/Extension, Wrist Pronation/Supination, and Wrist Radial/Ulnar Deviation. We train Wrist Forearm Strength incorporating the same methods utilizing various Wrist Rollers

Our program incorporates all these different training facets into a simple 5 min program that you can perform 2-3x per week.

WRIST / FOREARM STRENGTH

Wrist Curls: Wrist Flexion

Perform both Wrist Flexion and Extension during the exercise

• For Wrist Curls/Flexion:
• Begin by sitting in a bench
• Grab a bar with an underhand grip, hands about a foot apart
• Rest your forearms on your thighs, flexing only at the wrists
• Let the bar roll down to your fingertips
• Then curl the bar, gripping as tightly as possible, at the top of each rep
• For Reverse Wrist Curls/Extension:
• Begin with an overhand grip
• Typically, we perform Wrist Extensions using one arm at a time
• Place your forearm on your thigh or weight bench to allow a full range of motion
• The weight used for Wrist Extension typically less than Wrist Flexion so plan accordingly