“Right now, in my mind, this is nothing but grip strength and focus.”
-Joe Teti
Grip strength is often overlooked by many when it comes to obstacle course racing, but this key element of fitness should never be underestimated. Your ability to grip and hold on during a race can make or break your performance in more ways than you might imagine. Not only will having strong hands help you climb higher walls, lower yourself faster down the rope, and hang for longer on the monkey bars – it can also play a big factor in completing other obstacles such as carrying heavy weights, climbing over walls, and navigating through slippery surfaces (Olympus, for example). In this blog post we’ll explore why grip strength is so important for obstacle course racers and discuss training methods that can benefit any aspiring OCR athletes looking to crush it out there on the course!
The 3 Types of Grip
Before I dive into the benefits of grip strength for OCR, it’s important to understand that there are three main types of grip strength: pinch grip, crush grip, and support grip.
- Pinch grip refers to the ability to squeeze something between your fingers and thumb (think carrying a bucket).
- Crush grip refers to the ability to close your hand tightly around an object (think of holding a dumbbell).
- Support grip refers to the ability to hold onto something for an extended period of time (think monkey bars or rope climbs).
Each type of grip strength is important for navigating through the various obstacles found in OCR races, and it’s crucial to train all three in order to have well-rounded grip strength.
Benefits of Having Strong Grip Strength for OCR Racers
For obstacle course racing (OCR) racers, having a strong grip strength can make all the difference between completing a course and getting a DNF. Not only does a strong grip help you hold on to those tricky obstacles that require you to hang on for an extended amount of time, but it also provides stability and support for movements such as swinging from a rope or pulling yourself up a wall. Moreover, building grip strength can also translate to other areas of fitness, allowing you to lift heavier weights or perform more repetitions where grip was previously your limiting factor.
3 Strategies to Improve Your Grip Strength for OCR Competitions
- Farmers Walks – This exercise involves holding weights in each hand and walking a certain distance or for a designated time period. To challenge yourself, try carrying heavier weights or increasing the distance you walk.
- Pinch Grip Training – This type of training involves gripping two plates or objects with just your fingertips and holding them for a designated time. You can also make this exercise more challenging by using thicker plates or adding weight to the objects you’re holding.
- Hangs and Pull-Ups – As mentioned earlier, these exercises are great for building grip strength. To amp up the difficulty, try using a towel or incorporating one-arm hangs into your training routine.
4 Common Mistakes Made When Training for Improved Grip Strength
- Neglecting Wrist and Forearm Exercises – Many people focus solely on hand grip strength, but neglect the muscles in their wrists and forearms. Stronger wrists and forearms can provide more support for your grip, leading to better overall grip strength.
- Not Varying Training Methods – It’s important to mix up your training routine to prevent plateauing and keep your muscles guessing. Incorporate different types of exercises such as finger curls, wrist rolls, and hammer curls to target all the muscles in your hands, wrists, and forearms.
- Overtraining – It’s easy to get carried away when trying to improve grip strength, but it’s important to give your muscles time to rest and recover. Overtraining can lead to injuries and actually hinder your progress.
- Not Using Proper Form – When performing grip exercises, it’s important to maintain proper form to avoid injury and get the most out of each exercise. Make sure you’re using the correct hand placement, maintaining a neutral wrist position, and engaging all of the appropriate muscles in your hands, wrists, and forearms.
The Importance of Warming Up Properly Before an OCR Race
OCR races are a test of endurance, strength, and mental toughness. Many athletes focus on the intensity of the race itself, but it’s easy to forget the importance of a proper warm-up beforehand. The benefits of warming up before an OCR race cannot be overstated. By increasing blood flow to your muscles, you’ll reduce the risk of injury, increase your range of motion, and improve your overall performance during the race. A good warm-up should be specific to the demands of your training, and incorporate dynamic stretching and movement-based exercises to get your muscles firing. So next time you’re gearing up for either training an actual race, don’t neglect the warm-up. It’s the first step to conquering those obstacles and reaching the finish line.
To Wrap Things Up
As you can see, grip strength is an essential part of obstacle course racing, so it’s important that you practice and train for it. Regularly practicing exercises that focus on strengthening your grip will give you an edge against other racers. While there is no shortcut to mastering grip strength, incorporating the right kind of training and following the tips I’ve mentioned will help to reduce your risk of injury and help you increase your overall performance. Just remember to also always warm up your muscles, joints, and tendons before an intense workout or race in order to prepare yourself for any challenges ahead.
If you’re inspired by all this talk about grip strength and are ready to start knocking out some obstacles, check out my go-to guide: The Beginner’s Guide to Conquering Obstacle Course Races with Unbeatable Grip Strength. It contains exercises and drills designed specifically for improving grip strength in OCR, as well as tips on callus maintenance, injury recovery, and how to make your training conditions as race-realistic as possible. The ultimate goal is to help you develop the strength and endurance to conquer your obstacles and finish your races! Get your copy here.
