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Grip strength

tigrig
tigrig Posts: 665 Member
in Fitness and Exercise
What are yall doing to strengthen up your hook grip? I can grip 500lbs no problem on a trap bar but when I get around 300 on a conventional deadlift my grip slips with every rep. It's kinda sad considering I've got Popeye forearms 😅😐






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Replies

  • Chef_Barbell
    Chef_Barbell Posts: 6,644 Member
    I do farmer's carries
  • nossmf
    nossmf Posts: 12,975 Member
    I used to suggest farmer's carries, until another MFP poster started ridiculing me for offering up "lies" as an answer. These days I instead suggest either BB shrugs if your goal is reps, or a rack pull if your goal is single-rep-max. But then I also switch to an over-under grip when I get above 90% 1RM.
  • Chef_Barbell
    Chef_Barbell Posts: 6,644 Member
    nossmf wrote: »
    I used to suggest farmer's carries, until another MFP poster started ridiculing me for offering up "lies" as an answer. These days I instead suggest either BB shrugs if your goal is reps, or a rack pull if your goal is single-rep-max. But then I also switch to an over-under grip when I get above 90% 1RM.

    BB shrugs are good too... totally forgot about those.
    Lmao @ lies :laugh:
  • michael6186
    michael6186 Posts: 27 Member
    1)Farmer's Carry
    2)Hanging from the pull up bar
    3)Slowing down the reps and spending more time with my hands on on the bar per deadlift rep
  • DoubleG2
    DoubleG2 Posts: 130 Member
    nossmf wrote: »
    I used to suggest farmer's carries, until another MFP poster started ridiculing me for offering up "lies" as an answer. These days I instead suggest either BB shrugs if your goal is reps, or a rack pull if your goal is single-rep-max. But then I also switch to an over-under grip when I get above 90% 1RM.

    Seriously, lies? Farmer's carries are fantastic for improving grip strength, right up there with dead hangs.
  • claireychn074
    claireychn074 Posts: 1,751 Member
    Are you actually hookgripping or using a traditional overhand grip? I lift much lighter than you so this might not be as transferable, but to strengthen hookgrip (I do oly lifts so hookgrip everything) I do a lot of tempo lifts (snatch and clean pulls, even RDLS), dead hangs without the thumbs to improve finger strength, fat grip dead hangs, etc. Ultimately hookgrip could still fail at v high weight I guess although it is generally recognised as more secure than just overhand - if you can cope with the pain.

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