One of the most important aspects of training functional grip strength is the realization that it is about the ability to stabilize something in hand rather than crushing ability. This exercise utilizes the explosive move of a snatch to create momentum in the the kettlebell that the grip will have to stop and then stabilize in place. Being able to control the weight through the explosive movement of the snatch, catching it in an upright position, keeping it upright through moving the arm up and down, and controlling it down to the ground really tests the stability aspect of one’s grip strength. Using an Adjustable Weight Kettlebell will help you work this muscle group at your current ability level and beyond.
Using this equipment will really improve the muscular endurance of the forearm muscles that control the hand. The controlled lowering and raising of the weight trains the muscle group both with active work, and negative resistance. Being able to do this exercise multiple times back to back is more important than increasing the weight.
This can be made at home very easily with a trip to the hardware store, but can also be purchased here: Wrist Roller
This exercise is very effective at improving muscular endurance in the forearms, shoulders, back, and legs. This exercise is very flexible and can be done in a gym with kettlebells, dumbbells, or plate weights. In a home/improvised setting it can be done with water jugs, sandbags, or heavy bags. The important part is to maintain posture while you walk with these weights. Shoulders should not be allowed to drop. If this is happening, decrease the weight or the distance that you are doing.
This video includes proper form for:
Farmers carries with handles
Farmers carries without handles