Hero Rush Workouts – Grip Strength & Endurance

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Four Exercises to Get You Ready to Rush

MIKE STEFANO
Training Chief, Hero Rush

In the fire service, grip strength AND endurance are everything. Without a vise-like grip, there’s a weak connection to the task at hand, whether using a hand tool, or climbing a ladder, grip is king. Over the years, I’ve developed a few simple movements that can have a dramatic effect on hand strength and endurance. If you’re looking to take part in a Hero Rush any time soon and need grip work, these exercises are for you.

#1 — SLEDGE HAMMER LEVERING (focus wrist strength)

VERTICAL: Standing, hold sledge hammer near the handle base, hammer-head at about eye level. Maintain a firm grip on the handle and your eye on the head of the hammer, as you extend your arm out in front of you. Maintain your grip as long as you can and note time. Work on extending the length of your hold. Repeat with opposite arm. Be sure you keep your eye on the hammer-head, and be ready to react quickly if you drop the hammer. Hold from 10 seconds to one minute.

HORIZONTAL: Stand, holding hammer with handle parallel to the floor, hammer head behind you (see pic). Keep handle parallel to the floor throughout the exercise. Hold for 10 to 30 seconds. The further you hold from the hammer head, the heavier.

#2 — FARMERS WALK (focus finger strength)

Hold kettlebells or dumbbells at your sides in suitcase fashion. Set a predetermined distance (IE: 100 feet) and go for a walk while maintaining your grip on the bells. Work on extending the distance / time of each walk, or increase weight of bells.

#3 — PLATE PINCH (focus thumb/ finger pinch)

Grab two weight plates in each hand (pinched between thumb and fingers), holding them at your sides. Start light (two five or ten pound plates in each hand) and hold for as long as you can (note time). Work on extending the length of each hold, or increase weight. Start at with a goal of 30 seconds, working up to one minute.

#4 — PAPER SQUEEZE (focus whole hand)

Hold one arm outstretched, grasping the tip of a sheet of newspaper with your fingers. Keeping your palm facing down, start crumbling the page. Draw the entire page up slowly with your fingers and crunch it into a ball until there’s no paper sticking out of your hands.

About Mike Stefano, Chief of Training

FDNY Fire Captain (retired) Mike Stefano, Chief of Training for Hero Rush, is one of the most well known health and fitness educators in the fire service. Stefano is the creator and author The Firefighter’s Workout Book (published by HarperCollins in 2000). Currently, he owns and operates AKC Fitness Long Island, a one-of-it’s-kind, firefighter and kettlebell fitness center on Long Island, New York. Learn more about Mike here.