Barbell "Spiders"

Most sports require good grip strength. And if you like lifting heavy barbells off the floor, grip strength is a must. This odd-looking but effective exercise builds dynamic crushing grip strength. It's also a great movement for forearm size.

Simply pick up a bar with a double overhand grip and pull the bar up as high as needed for you to catch it with a double underhand grip. This is a great way to get in extra grip work without any special equipment.

I like to include grip training at the end of my lower body sessions, after deadlifting. You're welcome to include grip training on other days if you find that works better.

Related:  More Little Known Exercises for Strength and Size

Related:  How to Test Your Grip Strength