Grip Strength

MooseKnuckle5
MooseKnuckle5 Posts: 89
in Fitness and Exercise
Looking for some tips to increase my grip strength as its starting to hinder ny lifts (ie deadlift). I'd like to try and avoid using straps and just keep using my hands. I've tried adding tacky gloves, different hold variations but none have worked. Any help would be appreciated :)

Replies

  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    pick up the heaviest dumbell you can, hold it for as long as possible, repeat.

    You can also grip some plates like this

    237_2.jpg

    Grip training is pretty simple.
  • ironanimal
    ironanimal Posts: 5,922 Member
    Consistency is the main thing. I've also found liquid chalk to be a big help - gym doesn't mind me using it, and prevents sweaty hand syndrome. I use double pronated grip for my warmup sets and a mixed grip for working sets.

    Heavy *kitten* face pulls and lateral dumbbell raises actually really punish my forearms and grip, too.
  • rileamoyer
    rileamoyer Posts: 2,412 Member
    great, I will try some of those. My grip is weak, combined with arthritis I squeeze the rubber balls but it never seems to be enough. Thank you.
  • MooseKnuckle5
    MooseKnuckle5 Posts: 89
    Thanks Hendrix! That plate pinch looks like it'll do the trick for sure!
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    If you incorporate pull ups in your fitness routine, look up "towel pull ups" ... if you're use to doing a lot of pull ups, be prepared to be humbled (with a dash of frustration) when doing these. I am starting to do these after sets of conventional pull ups.
  • Hadabetter
    Hadabetter Posts: 942 Member
    I used to have a 1 hr drive to work. I would keep a tennis ball in my car and squeeze with my palm and finger tips it for the entire trip, alternating hands every now and then. I did the same routine on the way home.

    It helped a lot with grip strength and required no extra workout time, since I was already a captive in my car.
  • StaticEntropy
    StaticEntropy Posts: 224 Member
    Kroc Rows:
    http://www.t-nation.com/free_online_article/most.../kroc_rows_101
    "I explained to Jim [Wendler] how they vastly improved my grip strength and how that had carried over to improving my deadlift lockout, not to mention adding significant size and strength to my upper back."

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