Perform dead hangs
Use farmer’s carries
Do plate pinches
Use hand grippers
Do towel pull-ups
Practice thick-bar holds
Train wrist curls and reverse wrist curls
Do reverse curls
Squeeze stress balls or grip trainers
Use rice bucket exercises
Hold heavy objects for time
Use captains of crush-style grippers progressively
Increase pull-up and deadlift volume gradually
Train forearm extensors with rubber band finger opens
Practice static barbell holds
Use climbing or bouldering
Carry groceries or sandbags regularly
Improve overall forearm and hand endurance
Train grip consistently 2 to 4 times per week
Allow adequate recovery between grip sessions