IMPROVE YOUR GRIP STRENGTH FOR THE POLICE FITNESS TEST

The importance of having a strong grip as a Police officer can be directly related to how effective you are at restraining and possibly detaining a person of interest. You’ll have to achieve at least a 30kg reading on the dynamometer at the Vic Pol, NSW Police Force and WA Police Force fitness tests.

​Research has shown that your grip strength is a good predictor of your overall strength, muscular endurance as well as your health. For the purpose of this article we will keep the focus on how to improve your grip strength to not only pass your fitness test but to ensure you are set up for success at both the academy and throughout your career.

How to Train for grip strength?

Firstly let’s look at 4 considerations when training to improve your grip strength.

1. Train both arms evenly
2. Avoid using the alternate grip when deadlifting
3. Train your grip strength in different movement patterns
4. Always use a full grip and not a false grip

Next, let's look at the different training methods and exercise you can employ in your workout routine.

1. Deadlift

The name says it all ‘deadlift’. Simply lifting up a dead weight off the ground with your hands. There are several different forms of deadlift including traditional, Sumo, Romanian, deficit, snatch grip, trap bar and the list goes on.

These are all variations of the hinge movement and when performed correctly has huge benefits for your overall strength. If you are not yet proficient or confident with using a barbell, for deadlifting, then kettlebells and dumbbells will also provide the same benefits.

To start with Romanian deadlifts are often the most suitable to learn how to hinge properly and engage your back muscles to ensure a safe and powerful lift.

A basic set and rep range can be 4 sets of 10 reps with 60 seconds rest between each set. This can be conducted one to two times per week.

​And remember.... Don't use an alternate grip.

2. Farmers Carry

This is where you simply pick up some weight and carry it a certain distance. It’s always beneficial to vary the object in which you carry. For example you could use kettlebells, dumbbells, jerry cans, sandbags, straight bars and buckets or if you feel like a real challenge you could try pinch gripping plate weights. That’s where you will hold a plate weight on it’s end in a pinch.
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A basic set and rep range can be 5 sets of 30m with 30 seconds rest between each set. This can be conducted one to two times per week.

3. Pull-up variations

My favourite!!! There are an abundance of pull up variations and we recommend you incorporate all of them in your training regime. Pull ups, chin ups, alternate grip, use double ropes, single rope, neutral grip and many more.

​If you aren’t yet capable of doing complete pull ups you can still build your grip strength by simply hanging from the bar.

And remember to use a full grip not a false grip.

​You can also try flexed arm hangs and active arm hang where you retract your shoulder blades whilst hanging. Or you can also do lateral or inverted pull ups.

A basic set and rep range can be 5 sets of 5 reps with 60 seconds rest between each set OR 5 sets of 10 second holds.

4. Weighted holds and pulls

Weighted holds are where you grip a weight such as a dumbbell and attempt to hold your arm in a straight line out from your body for a certain amount of time. You can also hold the weight with a bent arm and you may wish to hold it to the side, straight out front or even over head.

Weighted pulls can include sled drags using a rope. For example you have a 15m rope attached to a sled or tyre and you sit or stand and pull the rope hand over hand.

​A basic set and rep range can be 3 sets of 20 seconds with 60 seconds rest between each set or 3 sets of 15m sled pull.

Exercise form is crucial

Coaching cues to help whilst you are doing your grip training to ensure you are holding the right form. 
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    1 - turn your lats on
    2 - lock your triceps into your arm pits
    3 - have a proud chest
    4 - brace your mid section

Include these training tips into your weekly regime and reap the rewards during your Police fitness test. If you need any more information about how to improve your performance on any of the fitness test components then please feel free to get in touch.