Grip strength - please help!

Options
LaurenAOK
LaurenAOK Posts: 2,475 Member
in Fitness and Exercise
I am finding it hard to continue upping the weight in the exercises I do simply because my hands can't seem to hold any more weight. My gym only has a barbell for the chest press so all the leg stuff I do with dumbbells. Tonight was a lower body night... I did calf raises w/ 40lb dumbbells for a total of 80lbs. My calves could've handled a lot more... my hands could not. Those dumbbells were in severe danger of falling out of my hands. Same with deadlifts - I did dumbbell deadlifts with 35lbs each hand for a total of 70lbs... my legs and back could've handled more weight, but I simply couldn't lift any more off the ground because of my grip. This continued with almost every exercise I did tonight.

This is very frustrating and I don't know what to do. Are there any exercises that can help with this? Should I get some sort of gloves? Please help if you can!

Replies

  • vfnmoody
    vfnmoody Posts: 271 Member
    Options
    might be time for a better gym.
    Lifting straps go around your wrist and than wrap around you weight bar. They make it harder to drop the weight.
  • LaurenAOK
    LaurenAOK Posts: 2,475 Member
    Options
    might be time for a better gym.

    Unfortunately I can't afford a gym membership. The gym I use is the one at my apartment complex. It's convenient and I mostly love it except for the lack of barbells :P
  • vfnmoody
    vfnmoody Posts: 271 Member
    Options
    Is it busy? Could you use the bench press bar for leg/back work?

    http://www.bodybuilding.com/store/straps.html
  • LaurenAOK
    LaurenAOK Posts: 2,475 Member
    Options
    Is it busy? Could you use the bench press bar for leg/back work?

    http://www.bodybuilding.com/store/straps.html

    Unfortunately there's not much room for that, and yeah there are normally one or two other people in the tiny space. Those straps look pretty awesome though, I'll definitely consider them!
  • SASSYnCHICago
    SASSYnCHICago Posts: 98 Member
    Options
    when you say lower body - are you doing squats in addition to calf raises. Try doing the pile squat on toes - great calf workout, and the frog squat - those are a killer. Do lots of reps, and don't worry about using weights as your body resistance is the best source.

    Here a few sites for reference.
    http://exercise.about.com/od/lowerbodyworkouts/ig/Lower-Body-Exercise-Photos/
    http://www.youtube.com/watch?v=YGaOkZqJABA (frog squat)
  • maryesser
    maryesser Posts: 24
    Options
    For squats, have you tried placing the dumbbells on your shoulders? That's what they do in some of the FIRM videos and I find it works better for me. I have carpal tunnel, so I understand it can be frustrating to feel your progress might slow down as a result of an injury or pain. A weight strap is another good idea. But, try the dumbbells on the shoulder if you can, and see if that helps.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Options
    Make sure you're gripping the bar(s) correctly.

    http://www.youtube.com/watch?v=bTqNSgCmM2s

    Use chalk, it helps a lot.

    If that's still not enough, try building your grip with other exercises. Hang from a pull-up bar for 30 secs, get some captains of crush grip thingies, etc..

    I wouldn't go with straps unless you absolutely have to. The problem is, when you use straps you stop training your grip strength, so it's never going to get any better and you're always going to need them.
  • hongruss
    hongruss Posts: 389 Member
    Options
    I would agree with staying away from the lifting straps as it is a negative progression. Have you considered a weighted vest, even weight distribution & an ability to change the weight to suit yourself.

    Russ
  • elelat
    elelat Posts: 117
    Options
    Is it busy? Could you use the bench press bar for leg/back work?

    http://www.bodybuilding.com/store/straps.html

    How would you wrap the other hand if one hand is already wrapped to a dumbbell?

    I have the Ops problem... I feel I can do a little more, but my hands swell too much…

    According to my MFP friends, I should get gloves…
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    Options


    According to my MFP friends, I should get gloves…

    Cloves won't help, if anything they make it worse.

    As said above what you need is liquid chalk or proper rock climbers chalk, you will surprised at the difference it makes

Categories