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View Full Version : Grip workouts... power, chris, doc, paul, anyone...



Meat_Head
07-03-2003, 01:48 PM
Next strength cycle I do, I really want to focus alot on grip moreso than my last one, as in giving it its own day maybe with some abs or something to.

I was thinking of just doing a variety of grip exercises(6-10) one or at most 2 sets each, so a workout would look somethin like this:

Wrist curls and reverse wrist curls heavy 1-5 reps, pinch gripping plates 20-40 second holds, static holds with a barbell or maybe a thick barbell 10-30 second holds, rubber or tennis ball squeezes(I have a little complex I do with these), some holds and squeezes with this little spring grip thing my grandpa had, hammer curls 1-10 reps, reverse barbell curls 1-10 reps.

Do you think that would be good? Is once a week enough for that workout? Would another workout be better?

the doc
07-03-2003, 04:55 PM
well it seems like a lot of grip work. Perhaps you could just pick a couple of them and rotate what you do every couple of weeks

i think the trap bar and thick BB static holds will help greatly. Finish off with the tennis ball sqeezes

also, dont be afraid to use straps for work at or near your 1 rm until your grip can catch up (unless you are competing soon, there is no need to be strict on your use of straps)

Alex.V
07-03-2003, 07:21 PM
Static holds are all I do, and the carryover, even in dynamic grip strength, has been incredible.

chris mason
07-03-2003, 08:42 PM
Herman Goerner, a man who deadlifted close to 800 lbs way back in the 20s, had a very unique method of training his grip with regards to deadlifts. I recently purchased an old book about him and it explained this routine. I will try to post the exact routine on this site over the weekend.

As an addtional note, Mr. Goerner was defintely drug free (duh!) and he pulled an incredible one handed deadlift of 727 lbs:eek: .

Chris Rodgers
07-03-2003, 08:56 PM
I'd say stick with some form of holds during one of your regular sessions. No reason to do a separate session with all that stuff to drain your recovery.

Meat_Head
07-04-2003, 04:09 AM
Originally posted by chris mason
Herman Goerner, a man who deadlifted close to 800 lbs way back in the 20s, had a very unique method of training his grip with regards to deadlifts. I recently purchased an old book about him and it explained this routine. I will try to post the exact routine on this site over the weekend.

As an addtional note, Mr. Goerner was defintely drug free (duh!) and he pulled an incredible one handed deadlift of 727 lbs:eek: .

Yes I've read a little on Goerner, quite amazing! He had arms over 18 inches lean in addition to that incredible strength.

I'd be VERY interested in seeing and possibly trying the routine.

FortifiedIron
07-04-2003, 10:52 PM
I like static holds with both a barbell and a dumbbell.

You can also work by wraping a towel or something where you grip, believe it or not i have found this works wonders for my grip and is a great replacment if you dont have thick bars.

Another great thing is farmers walk.

I like to only train grip on my last training day of the week. I'll pick 1-3 exercises and go after it.


Kc

Paul Stagg
07-07-2003, 09:57 AM
My first question has to be: why?

Is your grip limiting one of your other lifts, or do you want to be a grip specialist?

MixmasterNash
07-07-2003, 11:19 AM
PS: In my summer gym, it seems like 99% of the lifters are grip limited. I've seen at most 2 other people lifting without straps, ever.

I think weak grip strength is a pervasive problem, like "lack of squatting"-itis. Think of improving grip as a greater good/moral imperative. Plus, it's ridiculous to use straps to do pullups. Period.

Meat_Head
07-07-2003, 12:41 PM
Originally posted by Paul Stagg
My first question has to be: why?

Is your grip limiting one of your other lifts, or do you want to be a grip specialist?

Both.

I'm not having any problem handling the weights I'm using now, but why not get a headstart on the future? Plus bigger wrists/forearms would be nice :)

Paul Stagg
07-07-2003, 02:27 PM
Then I'd do a bit more than just static holds.

Have you ever seen the Ironmind catalog - it has a number of suggestions for each of several grip strengths (crushing, pinching, etc.).. it might be a good resource for you.

I think your selection of things for your workout is fine - I htink the reverse curls, hammer curls, etc, might fit nicely on another day, and the grip specific stuff could be done pretty quickly as an extra workout on an off day, or at the end of an existing workout. I think your idea of including a number of things is reasonable.

You might also find some things like farmers' walks to be beneficial, and work more than just your grip.

Meat_Head
07-07-2003, 06:59 PM
Originally posted by Paul Stagg
Then I'd do a bit more than just static holds.

Have you ever seen the Ironmind catalog - it has a number of suggestions for each of several grip strengths (crushing, pinching, etc.).. it might be a good resource for you.

I think your selection of things for your workout is fine - I htink the reverse curls, hammer curls, etc, might fit nicely on another day, and the grip specific stuff could be done pretty quickly as an extra workout on an off day, or at the end of an existing workout. I think your idea of including a number of things is reasonable.

You might also find some things like farmers' walks to be beneficial, and work more than just your grip.

I may very well include farmer's walks into my next strength routine as a major exercise. I hope I can find some implements to buy or somethin, because I surpassed the dumbells in my gym as a working weight for that exercise long ago.

Sybersnott
11-14-2004, 05:24 PM
Do as much as you can for your grip. In a lot of guys, it's the one thing that's lacking... lots of ways to work your grip; farmers walk with heavy DB's, plate pinching, thick bar static holds with heavy weight, grip machine if you have access to one, wrist roller work and the grippers of course!! :)

chris mason
11-14-2004, 07:36 PM
Being a certified captain of crush is an excellent feat Syber! Congratulations to you!

Sybersnott
11-20-2004, 12:07 AM
chris,

As great as it is being a certified Captain of Crush... I think becoming a certified Mash Monster was even better!! Here's the link to that:

My Mash Monster Certification - Click Here (www.mashmonster.com/johnhicks.html)

chris mason
11-21-2004, 04:02 PM
I just saw it the other day on a link from Ironhistory.com.

Good job!

-TIM-
11-21-2004, 04:56 PM
Good lord. I thought the guy trying to open the box was the one that was going to try and squeeze the grip. It took him forever to tear into that think. I figured if he can't get into that little cardboard box, there's no way he squeezing that thing.

TTT
11-22-2004, 12:56 PM
Yeah, that was funny Tim. ANyone have any idea how much force is required to close one of those?