Bar Hold

Set a barbell on a rack at the level of your waist, and load the bar with a heavy weight.

Grab the bar with an overhand grip that's beyond shoulder-width apart. Dip your knees, lift the bar off the rack, and hold it for the appropriate amount of time for your goal.

For maximum grip strength, choose the heaviest weight you can hold for about 20 seconds. To build more muscle, choose the heaviest that you can hold for about 60 seconds.