How strong is your grip and when was the last time you actually trained it?
In Episode 199 of the Over 40 Alpha Podcast, Funk Roberts breaks down why grip strength deserves a place in every man’s training after 40 and reveals his 5 best exercises for building stronger hands, forearms, and a more capable body.
You'll learn the different types of grip strength, how to test your grip, why simply holding dumbbells during workouts isn't the same as deliberately training it, and how exercises like dead hangs, kettlebell swings, and Farmer's Carries can build strength that transfers beyond the gym.
Funk also reveals why Farmer's Carries are his #1 grip exercise for men over 40 and introduces the upcoming Farmer Strong 28-Day Challenge.
GET FARMERS STRONG 28 DAY CHALLENGE PROGRAM HERE <=
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In This Episode You'll Discover
- Why your grip is your connection to strength
- Why grip should be deliberately tested, trained and retested
- The difference between crush, support, pinch, wrist/forearm and dynamic grip
- Funk's 5 best grip exercises for men over 40
- Why kettlebell swings create a unique dynamic grip challenge
- How to progress into dead hangs
- Why Farmer's Carries are Funk's #1 choice
- How carries train far more than your hands
- The difference between max grip and carry grip
- Why exposing weaknesses is GOOD after 40
- The 7 biggest grip-training mistakes
- How Farmer Strong uses different carry variations, including forward and backward loaded walking
The episode explicitly distinguishes five types of grip and recommends developing them progressively rather than trying to attack everything simultaneously.
EPISODE TIMELINE
00:00 – The 5 Best Grip Exercises for Men Over 40
Why Funk created this episode and the story behind Farmer Strong.
02:40 – Your Grip Is Your Connection to Strength
Why strong legs, back and shoulders don't help much if you can't hold onto the load.
05:40 – Are You Actually Training Your Grip?
The difference between using your grip and deliberately developing it.
07:56 – Why Grip Strength Matters As You Age
The dynamometer, measuring maximal grip force and why grip is commonly used as an indicator of muscular strength and function.
10:52 – Grip Strength & Health Research
Funk discusses observational research linking lower grip strength with adverse health outcomes — while emphasizing correlation does not equal causation.
14:00 – The 5 Types of Grip Strength
Crush grip, support grip, pinch grip, wrist/forearm strength and dynamic grip.
22:07 – Funk's Top 5 Grip Exercises Begin
23:43 – #5: Reverse Curls, Zottman Curls & Extensor Work
Why training both sides of the forearm matters.
25:01 – #4: Plate & Brick Pinches
A humbling way to expose and improve pinch-grip weakness.
29:04 – #3: Heavy Kettlebell Swings
Dynamic grip, grip endurance, explosive power and conditioning.
36:04 – #2: Dead Hangs
Using your own bodyweight to challenge support grip and how beginners can progress into them.
40:43 – #1: Farmer's Carries
Why Funk considers carries the king of grip training for men over 40.
44:09 – Farmer's Carry Technique & Variations
Standard, suitcase, goblet, single-rack, double-rack and offset carries.
50:39 – Max Grip vs. Carry Grip
Why squeezing a dynamometer and carrying heavy dumbbells test different qualities.
52:47 – The 60-Second Farmer's Carry Test
How Funk uses loaded carries to establish a baseline and progress.
56:32 – Introducing Farmer Strong
The 28-day finisher challenge, four carry sessions per week and progressive carry variations.
58:39 – 7 Grip Training Mistakes
Never training grip directly, relying only on grippers, overusing straps, ignoring your weaker hand, neglecting extensors, going too heavy too soon and never measuring progress.
1:04:18 – Final Takeaway: Test. Train. Retest.
