Training Technique of the Week: Isometric Dumbbell Clinches

Updated: January 24, 2012

By Scott Goodpaster

Isometric Dumbbell Clinches are a 3-for-1 exercise that develops a strong clinch, back and grip.  At Cincinnati Functional Fitness, we use different clinching and gripping techniques that our wrestlers will encounter in a match. 

Superior grip strength enables wrestlers to control the match and win more often.  Wrestler Jared Presley holds a DB Clinch for 30 seconds.

  • • Keep core tight and body rigid.
  • • Make sure to have a shoulder-width stance.
  • • Keep thumbs pointed outward and dumbbells close together but not touching.
  • • Perform three sets of DB Clinches for 30 seconds.

Notice how the added grip is involved.  By adding grip4orce, this activates your hand, wrist and forearm giving our wrestlers an iron grip.  Grip4orce makes you hold on for dear life.  (For more information on this device, go to

(Scott Goodpaster, CSCS, is the Director of Cincinnati Functional Fitness, an MMA Certified Strength & Conditioning coach and nationally recognized in the field of strength & conditioning for wrestlers.)