Improving Grip Strength

RobertHendrix

So yesterday I moved up to 235 on deadlifts and the issue I had was it was really tough on keeping hold of the bar. I have small hands as it is and my grip strength isn't all that great. I am going to start working heavier farmer carries into my off days when I am walking the track at the gym but at 384 lbs I am still way off from being able to do unassisted chin ups and well using the chin up machine with my knees on the pad I really am not supporting as much weight to help improve my grip strength.

Does anyone have any other suggestions for improving grip strength or should I invest in a pair of straps to use when doing deadlifts to help make the bar feel more secure as the weight increases?

oldernotwiser

Some thoughts from Medhi on grip strength.

***QUESTION FROM READER***
My gym wont let me use chalk, they get mad when i lower the
weights to fast, and if i make noise while lifting they come over
and shush me. what should i do, im locked in on a contract so i
cant switch. should i try to get kicked out?

Kyle, 22 from Ontario. 6'1”, 188lb, deadlift max: 295

>>> MY ANSWER:

You need to use chalk if you want to deadlift big weights and
build muscle. This is because chalk prevent sweating and it also
minimizes callus formation. If you don't use chalk there's no way
you're ever going to Deadlift big weights, plus you'll form more
calluses, which can tear and put you out of training.

There are indeed a lot of “gyms” who do not allow chalk because
it leaves dust everywhere. Here are your options in this case:
1) use liquid chalk
2) get an eco ball
3) switch to a real gym

Liquid chalk doesn't leave any dust so your gym will be okay with
that. However a lot of guy don't like liquid chalk, in that case
try an eco ball like the one from Metolius. It's the kind of chalk
ball that climbers often use, and like liquid chalk it doesn't
leave any dust or traces. Here's the link where you can get it
from Amazon:

Click here for eco ball


By the way: chalk won't make your grip weak unlike some guys will
claim. Chalk is not like using straps - your hands will be doing
all the work when you use chalk, not with straps. The difference
is that when you use chalk you can Deadlift a lot more weight. And
that means your grip will become stronger than before. Chalk is
not like using straps which do the work for you.

Regarding your gym people getting mad everytime you lower the
weight too fast... Our StrongLifts Inner Circle Gold Member Jeff
T. (55y, USA) recently shared how he hit a PR on his Deadlift and
when he was done some guy asked why he dropped the weight instead
of putting it down gently. Jeff explained about lower back stress
on the way down, and that he chooses not to stress his lower back
more than necessary on a max effort lift, as he's getting plenty
of lower back stress on the way up already. That guy's next
question was a gem: “why don't you just lift lighter weights?”

What those morons don't understand, is that you need to Deadlift
big weights in order to gain muscle. Because more strength is more
muscle. That's also why Arnold Schwarzenegger, Franco Columbo,
Reg Park, all Deadlifted over 700lb. That's also how they all won
Mr Olympia and/or Mr Universe titles. You need to lift big weights
in order to gain muscle. I made a video about that, here's the link
if you haven't seen it yet:

Click here for my free video


So you need to Deadlift big weights, and there's no way you can
put down 400lb on the floor silently. Heavy weights make noise.
You could try to lower the bar slowly but that will stress your
lower back for no reason. The weight should go faster down than
it goes up. No need to let it fall from the top. You should lower
it under control, but not slow or "gently".

If your gym doesn't understand all of that – yes, find another
gym. Tell them you can't train the way you want. Tell them putting
the weight down gently is going to stress your back and get you
injured. Tell them to break your contract and give you your money
back. If they're being ****s by not wanting to break your contract,
then be a **** back and train the way you want by using chalk and
dropping your weights when you Deadlift. That's what I'd do.

Good luck.


***TIP FROM READER***

Mehdi. I dont know if this will get to you so will keep it short.

I am an ex climber so do not struggle with grip. I have never
realy been into weights, i can deadlift 125 (BW) but have just
started 5x5 as i want to improve my squat (recovering from a
shattered leg)

This may not fit into your scheme but could be of use to some of
the more advanced lifters who are pulling past their grip. This
exercise gives huge gains in grip strength but carries a big risk
as those who see the gains may try to repeat and risk injury.

The exercise is best described as finger curls and done to failure.
It is good practise to do warm up sets in the same way as 5x5.
Load up a bar for the work sets with 1 to 1.5 x body weight (more
if really strong obviously) Pick up the bar as if you were going
to curl it (wait for gasps from the rest of the gym) Under control
let the weight of the bar roll open your grip, hold it at fully
open then close your grip, i always had it so that the 5 or 6 rep
caused failure and rolled off onto the stands.

I would leave a min of two weeks repeating, all the normal
warnings apply. Tendons do not respond as quickly as muscle so
it is very easy for the muscle to rapidly increase in strength
causing tendon problems in the hands (which are pretty delicate
structures).

When i was doing this i had years of climbing behind me and only
did it when i had been away and not climbed for some time. this
was a way of kick starting my training. i didnt do it much once
i was climbing again as i found massive gains to grip strength
but it was not that applicable to open handed finger strength.

Plus i had to go to a gym because olympic bars were not that
common back then and their use is vital so that the weight doesnt
just roll off the fingers due to momentum. I remeber one time i
was there with a bar loaded close to 2 x BW and silence fell as
all the meatheads thought i was about to curl 200.

dont expect to use your hands for much the next day.

Neil Peacock

>>> MY COMMENTS:

I'm a climber as well. I did it for months several years ago, got
back to it during the last months. Each Sunday I'll spend a few
hours climbing. I like it because it's, like lifting weights, a
full body activity that requires strength, flexibility and brass
balls. And no, I'm not “too bulky” from the lifting to do the
climbing, I'm actually quite good. The leg strength as well as
flexibility I got from Squatting are definitely assets.

Anyway – I see where you're coming with that exercise, however
it's not going to work for the Deadlift. And the reason for that
is that it's not specific enough. John Brookfield, author of the
book “Mastery of Hand Strength”, said there are several kind of
grip strength:
* finger strength – like with climbing
* crushing strength – like in a handshake
* pinch strength – like carrying a 45lb plate in one hand
* etc

While overall hand strength is obviously ideal, the Deadlift
requires supporting grip most. It requires the ability to hold on
the bar for the duration of your five reps when you're doing the
StrongLifts 5x5 workout.

This is completely different than with climbing. In fact, you
know that even with climbing there are different holds requiring
different kinds of grip strength, and thus different training.

One of the easiest methods to train your support grip for Deadlifts
are static holds. Which means you hold the weight at the top of
your Deadlift for a few seconds. This builds support grip for
Deadlifts and it's specific as you can ever get.

Here's how to do static holds: let's say your work weight is
285lbs on StrongLifts 5x5 - pull all your warm-up sets with the
normal overhand grip. Then switch to the mixed grip and use chalk
for your heavier work sets with 285lb.

When you're done with your five reps - do NOT lower the weight back
down immediately. Instead, hold the weight at the top for five to
tend seconds. Squeeze the bar as hard as you can. Then lower the
weight down after those five to tends seconds.

These static holds will build your support grip for the Deadlifts.
Just make sure that you don't do these on your warmup sets, because
that will get your grip tired for your work set. Only do your static
holds on your last heavy set of five reps when it no longer matters
if your grip gets extra weak or not.

Try that and let me know what happens.

ksuh999

Opposing grip. One palm faces away, the other faces you.

tross0924

My thoughts -

When you deadlift you are not working out your forearms. That's not the goal of the exercise. By all means use it to increase your grip strength as much as possible. Do as much as you can with chalk and the finger rolls and build your grip strength. But ... should the time come when you drop the bar because you can't hang on anymore and you cheat your legs of a good workout, you should have used wraps at that point to give your legs and back the workout you were trying to give them.

And it is possible to set 400 lbs down gently. I lift in my apartment on the top floor of my building. I'm pretty sure if I dropped 400 lbs my neighbors would either be dead from the weight crashing through th ceiling and landing on them, or super pissed off. I've never experienced any strain on my lower back from this. Never felt even a twinge on the way down. So it is possible. It also might explain why I hate deadlifts and am wiped out at the end of my heavy set, but that's a different story.

One last thought - tie a rope around a piece of pipe and tie a weight on the other end of it. Hold the pipe in both hands and spin it to roll up the rope and raise the weight. Spin it the opposite way to lower the weight. A few sets of those with the right weight will have your forearms screaming.

MinimalistShoeAddict

I am having the same problem and was considering this as a possible solution:

www.amazon.com/Captains-Crush-Hand-Gripper-No/dp/B0002U46IK

I don't want to give up on my standard grip (for a mixed grip) and hope to avoid chalk for as long as possible

Any thoughts?

MrGonzo05

Which type of grip are you using?

winf

Train unassisted overhand grip UNTIL you drop the bar. Use chalk. It REALLY helps. When you can no longer hold the weight overhand switch to mixed grip. Only use mixed grip for weight too heavy to pull overhand grip. Continue to do your warmup sets overhand so you can continue to build grip strength. If you get to a weight so heavy you drop it with the mixed grip then go to straps, but dont go to straps untill there is no other possible way to use the weight (ie: dont stop increasing your deadlift weight because its too heavy to hold). While it is always a YMMV deal, if you stick to the program you will probably be able to go north of 400lbs without straps. A weight that requires a mixed grip today will eventually just be a warm up that you can do overhand down the road

Also, I saw you mentioned you are a heavy guy (like me, I was 420lbs when I started), you may want to try to pull your deads sumo style. You may be able to get a better back alignment and a stronger grip. Again, YMMV,

tsimblist

I am having the same problem and was considering this as a possible solution:

www.amazon.com/Captains-Crush-Hand-Gripper-No/dp/B0002U46IK

I don't want to give up on my standard grip (for a mixed grip) and hope to avoid chalk for as long as possible

Any thoughts?

This blog post has me thinking of a slightly different direction:

http://anthonycolpo.com/how-to-improve-your-grip-without-spending-extra-time-in-the-gym/

Haven't spent the money yet, but I'm seriously thinking about it.

RobertHendrix

Which type of grip are you using?

Currently I use standard grip. I have tried using a mixed grip but it feels weird for some reason and I end up concentrating on my hands rather thatn the lift and my form.

tross0924

I am having the same problem and was considering this as a possible solution:

www.amazon.com/Captains-Crush-Hand-Gripper-No/dp/B0002U46IK

I don't want to give up on my standard grip (for a mixed grip) and hope to avoid chalk for as long as possible

Any thoughts?

This blog post has me thinking of a slightly different direction:

http://anthonycolpo.com/how-to-improve-your-grip-without-spending-extra-time-in-the-gym/

Haven't spent the money yet, but I'm seriously thinking about it.

I've heard that those are awesome. Never used them myself though sooooo . . . not really much of a contribution I'm afraid.

danimalkeys

I understand what you are saying about the mixed grip feeling weird, but once you get used to it, it's 2nd nature. Practice it with your warmup sets, don't just use it when you get too heavy for overhand grip. Figure out which hand over and which hand under feels more comfortable. For me, I always use left hand under, right hand over. If I change it feels weird, because I've done thousands of reps of deadlifts with left under/right over.

Personally I don't see any benefit to using an overhand grip vs an over/under. It's all personal preference. I'd rather use over/under than have to rely on straps. The only thing I ever used straps for was shrugs, where you are doing higher reps and have to hold the bar longer with a heavy weight. Overhand will make your grip stronger and work your forearms more though, so there is a benefit to doing it that way.

One thing you can do to help your grip is a static hold. Set the pins in the squat rack so the bar is just under the height you hold it at at the end of the lift, so you are not picking it up all the way from the ground, you only need to pick it up a couple inches. Pick up the bar off the rails and hold it as long as you can. Use as much weight as you can and hold it as long as you can.

The idea of the pipe with a rope and a weight on the end is a good one too, I've used that in the past. It will help some, but really the only way to increase your deadlift grip strength is to keep deadlifting.