Every shooter will have their own set of obstacles they need to overcome. However, one challenge, in particular, that can be difficult for many new shooters is controlling the recoil. This kickback can be a startling experience and cause issues with accuracy, follow-up shots, trigger control, and sight picture. Time, practice, and patience are key to controlling recoil. But one beneficial way to manage the backwards movement of your firearm is to improve your grip strength.
Why is it Important to Improve Your Grip Strength?
Conditioning and strengthening the muscles in your hands, fingers, and arms can help a shooter stabilize their firearm. This creates less movement as they shoot. In turn, this will lead to less muzzle rise and faster follow-up shots, creating a more accurate shooting experience.
Let’s cover some basic exercises and techniques you can practice at home or incorporate into your fitness routine to strengthen your grip and surrounding areas.
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Wrist Curls
A wrist curl is going to target the muscles in your forearms, specifically your wrist flexors, which are located in front of the forearm. To perform this exercise, kneel in front of a bench with your hands hanging off the ledge.
With a dumbbell in each hand, bring the weight towards you, making sure your forearms are flat against the bench. To properly hold the dumbbell, make sure your hands and wrists are facing upwards.
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Barbell Holds
Another way to improve your grip strength is with a barbell hold.
Starting with a solid grip, hold the barbell with your palms facing downwards. Make sure you are holding the bar shoulder-width apart. Moreover, make sure you squeeze the bar as you hold it to ensure you are working the muscles in your fingers and forearms.
Once ready, lift the bar and let your arms hang straight down, holding for a couple of seconds. Remember to breathe during the exercise and to engage your core.
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Plate Pinches
If you are looking for a simple exercise, plate pinches are strongly recommended. This exercise involves gripping a weight plate with your fingers on one side and thumb on the other, squeezing the plate as you hold.
Standing shoulder width apart, make sure you have a firm grasp and start with a weight you feel comfortable with. Plate pinches focus on the muscles in the hands, forearms, and wrists.
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Farmer’s Walk
The farmer’s walk is another relatively easy exercise that you can add to your workout routine. It focuses on the upper back, shoulder, trapezius muscles, and forearms.
Using either dumbbells or kettlebells, maintain a strong grip on your weights and bring your shoulders back and chest out. Next, walk forward, and when you are ready, turn around and repeat the movement.
It is important that you do not swing the weights around. Also, make sure you engage your core while keeping your eyes focused forward.
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Hand Grip Trainers
Hand grip trainers are small tools designed with a spring attached to two handles that are squeezed together. Two gripper types include those that have adjustable resistance levels or ones with a fixed resistance.
If you are a beginner, it is recommended to start with a grip trainer that has limited resistance and gradually increase the resistance.
Stress Balls
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Similar to hand grip trainers, stress balls are another item that is meant to be squeezed and then released. Similarly, they strengthen the muscles in your hand, fingers, and forearm.
They are typically made out of foam or gel and come in many different resistance levels, such as soft, medium, or firm. For the best results, it is recommended to practice for a couple of minutes daily.
Towel Wringing
Using a towel is another simple yet fun way to build the muscles in your hands and forearms. Start by holding either a bath or hand towel out in front of you, making sure you are grabbing both ends firmly. You will then twist the towel in opposite directions, almost as if you are squeezing out water. For extra resistance, you can practice with a damp towel.
Dry Fire Training
At the end of the day, one of the best ways you can improve your grip endurance is by practicing with your firearm. However, it’s vital to recognize that not everyone has the time to train at the range weekly or even daily. So, practicing at home is a great option for many shooters.
Dry firing is a safe and beneficial way to improve your shooting skills. This task not only allows shooters to gain muscle memory, but it also helps improve hand placement and the amount of pressure required to operate a firearm.
Additionally, the lack of recoil while dry firing creates a more relaxing experience as you familiarize yourself with your firearm.
Better Grip Strength Leads to Improved Recoil Control
Whether you are incorporating a new exercise into your gym routine or training with some fun tools at home, there are plenty of ways you can strengthen the muscles in your hands, wrists, and forearms.
These exercises will greatly improve your comfort levels while shooting. Likewise, they will allow you to control the movement of your firearm. This will lead to increased accuracy, faster follow-up shots, and an enjoyable shooting experience overall.
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