View Full Version : Grip stregnth.

01-23-2011, 06:05 PM
I was so close to hitting a deadlift weight I could bragg bout... but my stupid hands gave out.
I just couldn't hold the bar, it slipped rite out of my fingers. I know I could have lifted it, and maybe just a bit more.
Is there anything I can do to improve my grip? I have little girly wrists, and popeye forearms but my grip has always been puny.

01-23-2011, 06:06 PM
Oh, and I tossed the gloves for another try but no luck.

01-23-2011, 06:19 PM
1 Deadlifts against bands
2 Deadlifts for reps
3 Shrugs
4 Hex holds
5 Thick bar work

Grippers will help your bench but not your deadlift IMO.

Wrist curls will not help your deadlift.

Hobo Beard
01-23-2011, 08:55 PM
Not using straps @all.

Heavy DB rows.

Static holds for time.

Heavy 1-arm BB rows (anchor barbell in a corner, load weight, grab end of barbell and row).

01-24-2011, 03:28 AM
Really like static holds and thick bar work (axel DL's). For fun try plate flips.

01-24-2011, 09:17 AM
Deadlifting for reps is a big one.

Absolutely no wrist straps period if you have grips issues. Gloves out for sure. Buy some chalk.

Pullups/Chinups also build the grip.

01-24-2011, 04:49 PM
Something I occasionally do (to help maintain form, and burn a little fat...) is my entire routine but with low weight, and really slow reps. That's what I did today, but without gloves. My wrists and forearms are absolutely destroyed.
Have I been hurting myself by wearing gloves?

Lones Green
01-24-2011, 05:10 PM
Something I occasionally do (to help maintain form, and burn a little fat...) is my entire routine but with low weight, and really slow reps. That's what I did today, but without gloves. My wrists and forearms are absolutely destroyed.
Have I been hurting myself by wearing gloves?

Do they match your purse?

Just kidding, but yeah, gloves are not good for powerlifting training and grip strength.

01-25-2011, 10:23 AM
Andy Bolton did an interview on monster muscle or something like that.... big evil ..... something like that....

he said that he could barely close the #2 CoC gripper..... but the man has pulled over a grand in a few meets and probably dozens of times in the gym.

My call is to use chalk if you're not already, and never ever use straps or gloves. I do rack lockouts ( knees up) with up to around 930 with no straps, then add straps for anything near a grand..... work fat bars, regular gm bars, and deadlift bars....... and just get that grip used to holding big weight.

01-25-2011, 10:51 AM
another thing you can do is stick with a double overhead grip on deadlifting until your grip fails and then switch it to a over under grip. i do no grip work other than playing with some CoCs every once in a while and my grip has never failed me once. back in the day i use to use a seated gripper machine all the time as well. but did holds not reps. would squeeze the bars together and then hold for 30-45 seconds.

01-25-2011, 12:20 PM
1. Chalk! Chalk instantly added about 30 lbs to what I was able to grip and rip.

2. Double-overhand for deads. I know it's been mentioned but I really can't stress this enough. Don't use over-under until you simply CAN'T double-overhand.

3. Static holds.

4. Towel chin ups

5. No gloves, no straps.

6. Farmers walks

Best of luck to you!

01-25-2011, 03:39 PM
[QUOTE=Lones Green;2427632]Do they match your purse?

I thought that was our secret!!!!

Seriously, I never realised they were so bad. Learn something new every day!

01-28-2011, 07:17 PM
Fat bar holds for time.

Fat bar Partial Conventional Deadlift: for time or reps.

Pinch Grip Plate Holds.

Deadlift Style Pinch Grip Plate Holds: for time or reps.

Shrugs for high reps.

Shrugs for high reps: thumb less grip.

02-01-2011, 09:54 AM
i can't say it enough..having won numerous grip strength contests and still competing in them there isn't much secret to solid grip strength.

1st things first is chalk...and no straps

deadlift for reps...heavy shrugs...rack pulls...farmers walks and farmer's holds were the two big ones that did it for me. Training lifts like pinching this or gripping that don't carry over well from what I've seen in powerlifting.

Thick bar work helps with thick bar for the most part but again..not much carry over in the deadlift atleast for myself.

HOWEVER a good little trick for those of you who are barely holding onto deads at teh top...get some solid wrist wraps and lock'em down tight like you would for benching....this will compress the tendons and ligaments in your wrist forcing your hand to "claw" or "curl" holding your hand damn near shut when relaxed...and deadlift with wrist wraps on.


02-01-2011, 12:59 PM
I've been doing Farmer's Holds recently and feel they're elping, I've also always had grip issues on deadlift, but haven't since I added these in. I don't have a monster pull, but it's coming along thanks to these. Unfortunately we broke our farmer' handles at the gym the other night.

02-01-2011, 01:44 PM
I realized I had a problem last meet and it cost me 100 lbs. So, don't let that happen! I have done a lot of what has been said. Mostly everything i can dbl overhand, farmers walks, holds at top and plate pinches with a few twists. 1 thing that really helped was cocking my wrists back and then squeezing the crap out of my index finger with my thumb.

02-01-2011, 01:57 PM
I agree with Wicked..........thick bar work gets you better at thick bar work.

02-01-2011, 02:13 PM
block pulls / rack pulls for triples with a mixed grip. Once grip fails then use straps, using straps will still train your grip, just not the extent that a strapless pull will.