Tip: Do Rice Digs for Grip Strength

Increase forearm and finger strength with rice, then hoist some heavier weights. Here's how.

This accessory exercise is great for powerlifters and anyone who lifts heavy and needs more grip strength.

It's really a very simple movement. Get a big bucket and fill it with rice. I've also seen rubber chips, metal shot, and sand used. The metal shot is hardcore and should only be used by those with a very strong grip to begin with. Rice is your best bet as it's the easiest to use and you can always progress up to the sand from there.

Dave Tate

I made mine with a big laundry tub I found at the dollar store and a huge bag of rice from a warehouse club. Once you get it set up all you do is dig your hands in and begin squeezing. Pretty simple stuff, nothing too complicated.


I've also found I get great results when I twist my wrists both clockwise and counterclockwise as I squeeze. This is best done to failure at the end of your training session.

Dave Tate is the founder and CEO of Elitefts and the author of Under The Bar. Dave has been involved in powerlifting for over three decades as a coach, consultant and business owner. He has logged more than 10,000 hours coaching professional, elite, and novice athletes, as well as professional strength coaches. Follow Dave Tate on Facebook