Grip Strength

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I’m starting to lift heavier weight and noticing my grip strength isn’t great. I have bar grips which are ok but annoying to use. What are the best methods/exercises to improve grip strength? It’s starting to affect the quality of my workouts and other daily tasks.

Answers

  • loulee997
    loulee997 Posts: 273 Member
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    Hi,

    These might help--but make sure you make sure you don't have any underlying physical issues first.

    Grip Exercises

    May one of these 5 options will help.
  • Theoldguy1
    Theoldguy1 Posts: 2,454 Member
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    Farmers carries, and dead hangs from a pull up bar trump all the little grip strengthening devices.
  • Retroguy2000
    Retroguy2000 Posts: 1,502 Member
    edited December 2023
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    Active dead hangs. Do a few of these multiple times a week, aim for longer hangs to progress. Do them separately from regular workouts if needed. These are also great for general shoulder health.

    Farmer carries are great, but that's more of a proper workout and will result in more fatigue than just hangs.

    There are some forearm exercises, like wrist curls. They probably help, but yawn.

    I got Captains of Crush grippers, just to have something on my desk for random use. They're fun. Do not over-estimate your strength when choosing which one to get. I was optimistic, chose the 0.5, and can only do a few good reps and I'm not a small guy, ha.

    Also, get straps. Your grip should not be the limiting factor in lifts. I got Gymreapers on Amazon for $15 and they're great. I use them on the final sets as needed, you shouldn't use them all the time. If you want higher budget, the Versa Gripps are magical I hear.
  • nossmf
    nossmf Posts: 8,978 Member
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    Try a mixed grip...one overhand, one underhand...
  • Retroguy2000
    Retroguy2000 Posts: 1,502 Member
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    nossmf wrote: »
    Try a mixed grip...one overhand, one underhand...
    Yeah that's good. I go to that before going to straps.
  • Theoldguy1
    Theoldguy1 Posts: 2,454 Member
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    nossmf wrote: »
    Try a mixed grip...one overhand, one underhand...

    Mixed grip is typically not good for joint heath. Dr John Rustin, a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist explains.

    https://drjohnrusin.com/stop-deadlifting-with-a-mixed-grip/
  • springlering62
    springlering62 Posts: 7,425 Member
    edited December 2023
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    Active dead hangs. Do a few of these multiple times a week, aim for longer hangs to progress. Do them separately from regular workouts if needed. These are also great for general shoulder health.

    Farmer carries are great, but that's more of a proper workout and will result in more fatigue than just hangs.

    There are some forearm exercises, like wrist curls. They probably help, but yawn.

    I got Captains of Crush grippers, just to have something on my desk for random use. They're fun. Do not over-estimate your strength when choosing which one to get. I was optimistic, chose the 0.5, and can only do a few good reps and I'm not a small guy, ha.

    Also, get straps. Your grip should not be the limiting factor in lifts. I got Gymreapers on Amazon for $15 and they're great. I use them on the final sets as needed, you shouldn't use them all the time. If you want higher budget, the Versa Gripps are magical I hear.

    Thanks for the tip about straps. I checked out both. The gymreapers are $40 now on Amazon. Versa Gripp has a % off offer on their website that made them moderately comparable so I’ve ordered a set.

    One thing that caught my eye was several people commenting on how they help with forearm and elbow pain. I get both from straining to grip. I guess my hands are small and I have a hard time gripping bars and equipment, and overcompensate with a death grip.

    Boy, if that’s true, I’m all over them then. I’ll take any relief I can get.

    If there were wrist support for yoga balances and the blankety blank aquafit equipment, that would rock my world. *sigh*
  • Retroguy2000
    Retroguy2000 Posts: 1,502 Member
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    @springlering62

    I'm sure you'll be very hapoy with your choice, but the Gymreapers are $15, same as when I bought them earlier this year.

    Gymreapers Lifting Wrist Straps for Weightlifting, Bodybuilding, Powerlifting, Strength Training, & Deadlifts - Padded Neoprene with 18 inch Cotton https://a.co/d/8mnTBYf
  • springlering62
    springlering62 Posts: 7,425 Member
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    @springlering62

    I'm sure you'll be very hapoy with your choice, but the Gymreapers are $15, same as when I bought them earlier this year.

    Gymreapers Lifting Wrist Straps for Weightlifting, Bodybuilding, Powerlifting, Strength Training, & Deadlifts - Padded Neoprene with 18 inch Cotton https://a.co/d/8mnTBYf

    That’s nuts. When I looked them up they were $39.99. I cleared my cookies yesterday for the first time in a shamefully long time. Ha! I wonder if that airfare I’m tracking will drop by half now, too?!