Here is a few exercises that will build grip strength for ninja warrior, rock climbing or obstacle course racing.
You can check out the exercises here in my video:
1. BATTLE ROPES
Dynamic and static exercises done with a battle rope, prepare a the fingers, hands and forearms for all sorts of different situations in obstacle course racing.
2. HIP SLAPS
Hip slaps will help you train to hold your body weight with one arm.
3. FARMER WALKS
For farmer walks you can use dumbbells, kettlebells or players pinches. These deliver crazy results. The more weight you can hold and the farther you can walk, the more your forearms and grip strength will improve.
4. CAMPUS BOARD TOUCHES
Hold the bottom holds with both hands, then pull up and with one hand, touch or hold a high rung. Drop back down to catch yourself on the rung you started on, and repeat the process, leading with alternate hands each time. Continue until you fail to reach the high rung.
Don’t campus foot off unless you’ve been bouldering for at least two years and can boulder v6/v7.
5. WRIST ROLLER
Grab the wrist roller palms facing down. Lift both arms until they are fully extended and parallel to the floor, rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller. Once the weight reaches the bar lower the weight back down.
Hangboard training is one of the most time efficient ways to build grip strength.
Using an open handed grip, grab a matched pair of holds, using all four fingers hang for 10 to 15 seconds, if you can hang longer then 15 seconds use smaller holds. Rest one minute after each hang.
6. ROPE CLIMB
Rope climbs are a dynamic tool that helps strengthen your grip, arms and back. No matter your skill level, you can benefit from utilizing rope climbs in your program.
7. HAND GRIPPERS
For hand grippers hold the closed position for 5 seconds, then slowly release your grip. Start with 2 sets of 10 squeezes for each hand.