Mike Burke attributeshis top-notch strongman grip strength to 20 years and counting of working construction. “I’ve swung a hammer and carried wooden beams most of my life,” Burke says. “Working with your hands gets your grip stronger.”
A world-record holder in two grip events, Burke trains his grip directly only to prepare for a contest; otherwise, it’s all about manual labor. “I use a 5-3-2 routine with strongman training on Saturdays,” he says. “I work up to a five-rep max one week, then a three-rep max the next, then two.”
Try Burke’s grip strength workout below and follow his top three tips to build the kind of strength that can be used anywhere.
You'll deadlift the Rolling Thunder for as many sets as it takes to work up to a one-rep max. Decrease weight by 20 pounds and hold apparatus as long as possible. Repeat dropsets until failure.
Exercise 2 of 3
Ironmind Apollon’s Axle
Equipment
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Reps
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Deadlift the bar for as many sets as it takes to work up to a one-rep max. Decrease weight by 20 pounds and hold apparatus as long as possible. Repeat dropsets until failure.
Exercise 3 of 3
Single-arm Pinch Grip with Plates or Blobs
Equipment
Sets
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Reps
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While standing, pinch weight plates or fat ends of “blobs” (dumbbell with handle removed) together using only your fingertips. Clean and press overhead. Repeat until failure.
