Functional Grip Strength for Hockey Players

Do you go into the corner to dig for a loose puck and a player somehow manages to hold you back with one hand while controlling the puck with the stick hand? Who seems to be the weaker player in these scenarios? Or are you having difficulties with your wrist shot? If these are some of the problems that are occurring during a game then this article will be of interest to you.

Success often comes down to grip strength, which is an essential component of any strength-training program. By examining various ways to train the grip and forearm structures including how to incorporate them into your specific program, you will gain the upper hand over obstacles that stand in your way.

At SST we train grip in numerous ways. We categorize grip strength into 5 categories:

• Holding
• Squeezing
• Pinching strength
• Finger strength
• Wrist strength

Research has shown that handgrip strength and shooting accuracy is directly correlated. What hockey player doesn’t want more hand strength? Many coaches prescribe wrist curls and those famous hand grippers to promote grip strength. The problem with this is that you actually need to train your grip strength in 5 different ways. To improve your grip you need VARIATION! To gain tremendous strength in grip we perform many sets of 1- 2 exercises after every upper body workout or twice per week.

HERE ARE A FEW GRIP STRENGTHENING SUGGESTIONS:
Dumbbell Holds:
This is an often-overlooked exercise that can do wonders for your grip. Grab a pair of dumbbells (you want something that is challenging, not too light). Hold the weights at your sides while the clock ticks away. The key here is to make sure that you hold your chest high while keeping the back tight, maintaining a tight grip on the dumbbells. Shoulder slouching is to be avoided at all costs! The goal each time you perform this exercise, is progression. Keep track of your time, and try to beat it every time you workout. As your grip develops, adding increments of weight to the dumbbells is essential.

Thick Bar Work:
A conventional bar has a diameter of 1.0 -1.5 inches, whereas the 2-3 inch diameter of a thick bar forces the individual’s fingers and thumb apart, making it much more difficult to grasp and hold on to. Specialized strength is needed to lift a thick bar, as it forces you to use everything from your tips of your fingers and thumb, up to your wrists and even forearms. The thick bar isn’t just for holding; it can be pushed, pulled, curled, and jerked for a great workout. A forewarning though: be prepared to have your maximum poundage drastically decreased when using one of these bars.

Pinch Gripping:
This is an exercise, which places emphasis on the fingers and finger joints. Take a hexagon dumbbell and grip one end using the fingertips only. The point to remember here: do not grip underneath the end of the hexagon dumbbell, as you will defeat the purpose of the exercise. Another version of this exercise is done using two plates held together with the smooth sides out to perform the same kind of action. When performing with plates, make sure your fingers remain inside the diameter of the plate, not touching the rim; doing this will emphasize the pinch.

Ulnar and Radial Strength:
To increase the strength of these structures SST likes to incorporate sledgehammer work in our athlete’s workout cycles. Athletes perform different hammer workouts for either a desired number of reps or time. Start slowly and use a light hammer, about 6 pounds, when starting. You may want to wear some sort of gloves if you are prone to blisters.

A Note on Straps:
Straps are lifting aids that help you lift more weight in a given exercise. However, they take away any functional abilities when it comes to your grip training. They do have some advantages in bodybuilding, but for sport specific training, just leave the straps to the bodybuilders. Handling heavy weights without them will be more beneficial for you. Chalk may be used sparingly, but for more of a challenge try lifting without it; it will be much more challenging to force your grip into overtime!

Pick 1 or 2 of these exercises to do at the end of your workout. Beginners should aim to perform grip work 1-2 times a week, and more advanced athletes should aim for 2-3 times a week. If you follow a sound grip training protocol, don’t be surprised if you earn the nickname “Crusher”. Until next time, train hard and train smart!

Coach Duane Swift