improving grip strength
AlsDonkBoxSquat
Posts: 6,128 Member
How do I improve grip strength. I've just added wrist curls to the end of my weight room routine, but I was wondering if there was something else. I'm trying to avoid straps, but some of my weights (deadlift for example) are too heavy for my grip.
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Replies
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tried plate pinches?0
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tried plate pinhes?
Nice, I'll try those tomorrow morning!0 -
plate pinch? though i can imagine what that it, just never heard it before, haha.
couple of things you can do.
1. Static hangs - so hanging off the chin up bar for X time. or as long possible really. do it 2-3 times after a workout.
2. Farmers Walks - I'm a big fan of these for conditioning purposes, and quite regularly add them onto the end a session. Just pick up a couple of dumbbells or plates with handles, and start walking around the gym. You want to be aiming for 30 or seconds per walk to begine with and either pick up heavier dumbbells or walk further for progression.
3. Static holds with a BB - this ones obvious, just pick it up and hang on it, until you cant. Probably use a weight you can deadlift 8 times. Do this on a day where your grip really isnt challenge, like pressing days, or cardio days or whatever.
forearm work is okay, but they above 3 exercises are the best IMO.0 -
I just started using Captains of Crush grip trainers. They are supposed to be really useful for strengthening your grip. It's too soon for me to say how well they work, but I have high hopes...0
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Skip the fluff and dead lift for reps.0
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I just started using Captains of Crush grip trainers. They are supposed to be really useful for strengthening your grip. It's too soon for me to say how well they work, but I have high hopes...
A friend of mine has those. They are very hard to do. I can barely do the "trainer" one. I can come close on the "#1", and can barely move the #2. So frustrating.0 -
I suppose you'll be bouncing the bar too on those deadlift reps...
Seriously, of the stuff i mentioned, i'd pick farmers walk. No fluff in that exercise. Try it.0 -
plate pinch? though i can imagine what that it, just never heard it before, haha.
couple of things you can do.
1. Static hangs - so hanging off the chin up bar for X time. or as long possible really. do it 2-3 times after a workout.
2. Farmers Walks - I'm a big fan of these for conditioning purposes, and quite regularly add them onto the end a session. Just pick up a couple of dumbbells or plates with handles, and start walking around the gym. You want to be aiming for 30 or seconds per walk to begine with and either pick up heavier dumbbells or walk further for progression.
3. Static holds with a BB - this ones obvious, just pick it up and hang on it, until you cant. Probably use a weight you can deadlift 8 times. Do this on a day where your grip really isnt challenge, like pressing days, or cardio days or whatever.
forearm work is okay, but they above 3 exercises are the best IMO.
this.
farmers walks are awesome! i picked up a pair of bars for them about a month ago.0 -
and if you're working on grip for deads. you can do hook grip (doesn't work so great for reps, unless you regrip each time).
or do over/under.
really you shouldn't be doing much more than 5 reps per set anyway. I've been sticking with hook grip for now, until it eventually gives out, then I'll switch to an over/under grip.0 -
You could also buy yourself a stress ball and play with it all the time. We also have one of these in our gym bag
With ours we just add a 5-10lb plate on the bottom and play with it between sets.
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Yes ^^^, drop the weight of your normal deadlifts so you can do more and add a small towel where you grip the bar. It adds more stress to the grip. It works the same for pull-ups. Grip a towel around the pull-up bar.Skip the fluff and dead lift for reps.0 -
bumping because I've been having issues with grip strength. Thank you!0
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Where did you buy your farmers walk bars?
I'm going to make some over the break i think.
Deadlift for reps...wish people would stop prescribing that. Do a deadlitf that is even remotely heavy, and see how long you can hold form after the 5th rep.
if you can hold it for ten reps, its way too light to be of serious benefit IMO.0 -
Yes ^^^, drop the weight of your normal deadlifts so you can do more and add a small towel where you grip the bar. It adds more stress to the grip. It works the same for pull-ups. Grip a towel around the pull-up bar.Skip the fluff and dead lift for reps.
This, if you need more shrugs are good too0
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