Lifting and grip strength

QuikDogs

This is really a question more for those of us of a certain age. I have arthritis in my fingers, and I've noticed I am losing grip strength. For weightlifting, at least deadlifts, the limiting factor some days is simply my grip strength. I *hate* straps.

I am thinking of getting on of those grip trainers that rock climbers use and just keeping it in car to use at traffic lights. Do you think something like that would be helpful?

Thanks!

Drewlssix

Grip trainers rubber balls and bands are all good, you can also do some hanging at the gym park or home for time to strengthen your grip. Two weight plates together with the smooth sides out make great grip trainers. Curling individual plates and using thicker grips in bar/Dumbbells is good also.

QuikDogs

Great ideas! Thanks!

yopeeps025

Try this:

deadlift overhead with no thumb first.
Then add the thumb in overhand grip.
then use the offset grip.

Lofteren

Arthritis generally isn't a reason for loss of grip strength unless it is really advanced rheumatoid arthritis. If it continues to get worse or if you ever have numbness, tingling or pain in your fingers or hand I would go see a neurologist. Unexplained loss of grip strength is usually attributed to some sort of entrapment neuropathy such as carpal tunnel syndrome, cubital tunnel syndrome or a cervical radiculopathy.

SonyaCele

use reverse grip and chalk, and really squeeze the bar, all the time , on every lift not just dead lifts. getting in the habit of squeezing the bar is all around good, but will really develop your grip strength over time.

alyhuggan

If you don't already, use chalk!

DopeItUp

I would not recommend grippers and such to translate to deadlift grip strength. I've tried it and it made little/no difference. You want to mimic the actual pattern that you're trying to improve. Which basically means, holding onto a bar with a bunch of weight. So do static holds, such as holding a relatively heavy deadlift for time. Or hanging from a pull-up bar for time. Or farmers walks with DBs. That sort of thing.

No_Finish_Line

if you want to go the approach of training to improve grip, which seems like a good idea to me, I'd look at those 'fat grips' I believe they are called from rogue.com. you can slip them over any bar. the increased diameter is supposed to train your grip muscles and when you return to a normal diameter bar its supposed to be easier.

Sam_I_Am77

You can try something like dual-arm or single-arm DB farmers walks. Those can really push the limits of your grip strength and in the process also improve core and trap musculature.

maxit

Lofteren wrote: »

Arthritis generally isn't a reason for loss of grip strength unless it is really advanced rheumatoid arthritis. If it continues to get worse or if you ever have numbness, tingling or pain in your fingers or hand I would go see a neurologist. Unexplained loss of grip strength is usually attributed to some sort of entrapment neuropathy such as carpal tunnel syndrome, cubital tunnel syndrome or a cervical radiculopathy.

+1

rileyes

My grip gets weak and I get trigger finger. I got it from building various structures and shoveling dirt. Now I play tennis. Not helping. I perform the farmers walk, thick-bar pull-ups... My hands are small. I am wondering if a majority of "good" grip strength is with the palm. My fingers seem to do all the work.

TheSaoirseTree

Lofteren wrote: »

Arthritis generally isn't a reason for loss of grip strength unless it is really advanced rheumatoid arthritis. If it continues to get worse or if you ever have numbness, tingling or pain in your fingers or hand I would go see a neurologist. Unexplained loss of grip strength is usually attributed to some sort of entrapment neuropathy such as carpal tunnel syndrome, cubital tunnel syndrome or a cervical radiculopathy.

You are incorrect. You don't have to have advanced arthritis to lose grip strength and osteoarthritis can also cause it.

JustinAnimal

Back when I had my deadlift weight way the eff up there, grip was what prevented me from moving forward. I have one of those grip thingies at my desk. Also, I think there's something called farmer walks... just walking back and forth with heavy dumbbells in your hands, that should help with grip strength.

AllanMisner

A few things:
- Learn the olympic style of hook grip (thumbs under fingers), which hurts a lot at first but does help.
- Alternate arms on deadlift
- Strengthen grip strength by hanging from a pull up bar. Just hang as long as you can and once you’re up to two minutes, try hanging from one hand at a time. You should still be able to get some grip strength gains, but you may have limits.
-

DopeItUp

rileyes wrote: »

My grip gets weak and I get trigger finger. I got it from building various structures and shoveling dirt. Now I play tennis. Not helping. I perform the farmers walk, thick-bar pull-ups... My hands are small. I am wondering if a majority of "good" grip strength is with the palm. My fingers seem to do all the work.

That's how it is, your palm doesn't have anything to do with it.

Drewlssix

DopeItUp wrote: »

I would not recommend grippers and such to translate to deadlift grip strength. I've tried it and it made little/no difference. You want to mimic the actual pattern that you're trying to improve. Which basically means, holding onto a bar with a bunch of weight. So do static holds, such as holding a relatively heavy deadlift for time. Or hanging from a pull-up bar for time. Or farmers walks with DBs. That sort of thing.

My advice assumed an interest in all sorts of hand strength. Pinch' crush etc. if he's losing strength on a particular lift he may be losing it elsewhere that is not readily apparent.

Lofteren

TheSaoirseTree wrote: »

Lofteren wrote: »

Arthritis generally isn't a reason for loss of grip strength unless it is really advanced rheumatoid arthritis. If it continues to get worse or if you ever have numbness, tingling or pain in your fingers or hand I would go see a neurologist. Unexplained loss of grip strength is usually attributed to some sort of entrapment neuropathy such as carpal tunnel syndrome, cubital tunnel syndrome or a cervical radiculopathy.

You are incorrect. You don't have to have advanced arthritis to lose grip strength and osteoarthritis can also cause it.

I guess you missed where I said "arthritis GENERALLY isn't reason for loss of grip...."

The instances you are bringing up are the exception, not the rule.

You have also failed to take into consideration patient failure to accurately perceive. Patients tell me all the time that they are weak throughout a specific pattern of movement. After an exam I find that they are not inhibited in that movement by lack of strength. They are inhibited due to discomfort or nervousness about eliciting discomfort. This is generally where people with osteoarthritis gain the perception of lost strength since the muscles and nerves are still intact.

TheSaoirseTree

Lofteren wrote: »

TheSaoirseTree wrote: »

Lofteren wrote: »

Arthritis generally isn't a reason for loss of grip strength unless it is really advanced rheumatoid arthritis. If it continues to get worse or if you ever have numbness, tingling or pain in your fingers or hand I would go see a neurologist. Unexplained loss of grip strength is usually attributed to some sort of entrapment neuropathy such as carpal tunnel syndrome, cubital tunnel syndrome or a cervical radiculopathy.

You are incorrect. You don't have to have advanced arthritis to lose grip strength and osteoarthritis can also cause it.

I guess you missed where I said "arthritis GENERALLY isn't reason for loss of grip...."

The instances you are bringing up are the exception, not the rule.

You have also failed to take into consideration patient failure to accurately perceive. Patients tell me all the time that they are weak throughout a specific pattern of movement. After an exam I find that they are not inhibited in that movement by lack of strength. They are inhibited due to discomfort or nervousness about eliciting discomfort. This is generally where people with osteoarthritis gain the perception of lost strength since the muscles and nerves are still intact.

No, I didn't fail to consider anything. I was just stating a fact in response to your reply. She wasn't asking for you to diagnose her or refer her to a neurologist. Most people that have a diagnosis of some kind of arthritis, already see a doctor.

You may have failed to take into consideration that she was asking for advice on grip strength, not for you to flex your medical knowledge.

dbmata

TheSaoirseTree wrote: »

No, I didn't fail to consider anything.

You did. Then you got salty. Lol.

ninerbuff

As most have stated, the way to improve grip strength is to do gripping exercises with heavy weights or bar hangs etc.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition