grip strength

muneebil · 05-22-2014, 06:09 AM

I don't know either its right place for this topic or not but i am looking for some tips to increase my grip strength.. Actually my grip strength is weak and sometimes its insulting...

d4damage · 05-22-2014, 06:23 AM

Quote:

Originally Posted by muneebil

I don't know either its right place for this topic or not but i am looking for some tips to increase my grip strength.. Actually my grip strength is weak and sometimes its insulting...

I've found heavy deadlifts with neutral grip and hook grip have strengthened mine a lot.

I try to avoid straps for all my back training now and all my lifts have progressed beyond where they used to be while previously using them.

StrongmanMcCrae · 05-22-2014, 07:52 AM

Farmers walks and holds will increase your grip more than anything. Are you competing in a sport currently?

**0001Delta** · 05-22-2014, 07:53 AM

Doing all back movements without straps might be what you are looking for. Some reverse curls and direct forearm work might help as well. IMO I'd invest in chalk or a sponge and just go strapless on everything and try to squeeze the living hell out of bars. You can also try to implement holds (deadlift holds). Jim Wendler also advocated deadlift volume and reps to build grip.

I don't think there's a whole lot to grip training, imo it's something that just happens as you get stronger overall.

martin_h · 05-22-2014, 09:24 AM

Additonally to what else has been said...do as much deadlift work with a double overhand grip..soon as it gets hard..switch to alternating grip and keep working to your max until you need wraps and then wrap up..

Eg

You can max 500lb deadlift.
So you do double over hand up until 350lbs (grip started to go)
Switch to alternating grip.
Work to 460lb..grip went again.
Strap up and work to max.

That way as you keep increasing max you will get a stronger grip and get closer and closer to your max without straps.

But in honesty...

Farmer walks are king.

Sent from my GT-I9100P using Tapatalk 2

dice77 · 05-22-2014, 05:26 PM

Hammer grip pull ups with NO straps.

For other exercises, only use straps when you absolutely have too.

harryrappe · 12-13-2014, 06:32 AM

This is the first time i am hearing all this terms farmers walk and hook and hammer grip. Bodybuilding world is so large so many things to learn. I am definitely going to try those.

SAHD · 12-14-2014, 06:04 AM

Only use straps on Max dead lifts. I swapped to sponges and got more reps on rack chins, pulldowns etc, only deads did I need straps.

Coops01 · 12-14-2014, 03:05 PM

Quote:

Originally Posted by martin_h

Additonally to what else has been said...do as much deadlift work with a double overhand grip..soon as it gets hard..switch to alternating grip and keep working to your max until you need wraps and then wrap up..

Eg

You can max 500lb deadlift.
So you do double over hand up until 350lbs (grip started to go)
Switch to alternating grip.
Work to 460lb..grip went again.
Strap up and work to max.

That way as you keep increasing max you will get a stronger grip and get closer and closer to your max without straps.

But in honesty...

Farmer walks are king.

Sent from my GT-I9100P using Tapatalk 2

Ive found doing holds on all of these helped my grip strength: basically hold every weight you pick up on lifting type exercises for 10 seconds at the end of every set

Eg warmups on deads for a 500lbs max
135lbs with a 10 sec hold overhand
225lbs with a hold overhand
315lbs as above
405lbs as above
455lbs 10 sec hold with a mixed grip
500lbs max dead with a 10 sec hold mixed grip

Jonathan · 11-25-2015, 03:58 PM

One of the workouts for grip strength is a homemade device that is simple to make and work really well... It is a metal coffee can filled with concrete and the end of a chain is in the dried concrete... The chain is about 3 to 3 and a half feet long. (Just long enough to reach the ground from about chest height so maybe 4 feet long)... On the other end of the chain was a metal bar or a short dumbbell with the chain connected to the middle of the bar... With the coffee can on the ground, you start to roll the chain up and around the bar by turning the bar as the coffee can of concrete raises higher and higher... Also the metal bar needs to rest in a device (homemade), a flat metal base with 2 rods coming up with a v shape at the top so the dumbbell can rest and spin inside it... This may sound a bit dumb or stupid but its cheap to make and it does work fast... This help wrist and grip strength and is a great technique for doing so...

Doylejlw · 09-02-2017, 07:53 AM

I found iso holds with bb has helped alot

05-22-2014, 06:09 AM	#1
muneebil Banned Join Date: May 2014 Posts: 6	grip strength I don't know either its right place for this topic or not but i am looking for some tips to increase my grip strength.. Actually my grip strength is weak and sometimes its insulting...

05-22-2014, 07:52 AM	#3
StrongmanMcCrae New Member Join Date: Apr 2014 Location: Baltimore MD Posts: 40	Farmers walks and holds will increase your grip more than anything. Are you competing in a sport currently? __________________ Ian S McCrae United States Strength Coalition To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.

05-22-2014, 07:53 AM	#4
0001Delta Moderator Join Date: Apr 2011 Posts: 2,065	Doing all back movements without straps might be what you are looking for. Some reverse curls and direct forearm work might help as well. IMO I'd invest in chalk or a sponge and just go strapless on everything and try to squeeze the living hell out of bars. You can also try to implement holds (deadlift holds). Jim Wendler also advocated deadlift volume and reps to build grip. I don't think there's a whole lot to grip training, imo it's something that just happens as you get stronger overall. __________________ "If you're ready to do DC, you're not gonna give a flying f(k about fatigue from the previous exercise. You get under the bar and kill it, each and every time." - homonunculus "Nothing better than coming to IM and seeing a Wall of Text next to that big Tricep pic." - Lonnie123 “Hateful to me as the gates of Hades is that man who hides one thing in his heart and speaks another.” - Homer* The scale doesn't show a number. When he steps on it, it simply reads: Big Mother Fucker. - Skip

12-14-2014, 06:04 AM	#8
SAHD Light-heavyweight Member Join Date: Jul 2009 Location: Australia Posts: 1,198	Only use straps on Max dead lifts. I swapped to sponges and got more reps on rack chins, pulldowns etc, only deads did I need straps. __________________ "Be gentle in what you do, firm in how you do it." Buck Brannaman. "It is the certainty of punishment that deters crime, not the severity of it." 'Hanging' Judge PARKER "Nothing is so powerful as an insight into human nature... what compulsions drive a man, what instincts dominate his action... if you know these things about a man you can touch him at the core of his being." ~William Bernbach

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05-22-2014, 09:24 AM	#5
martin_h Middleweight Member Join Date: Oct 2012 Location: North West, England Posts: 690	Additonally to what else has been said...do as much deadlift work with a double overhand grip..soon as it gets hard..switch to alternating grip and keep working to your max until you need wraps and then wrap up.. Eg You can max 500lb deadlift. So you do double over hand up until 350lbs (grip started to go) Switch to alternating grip. Work to 460lb..grip went again. Strap up and work to max. That way as you keep increasing max you will get a stronger grip and get closer and closer to your max without straps. But in honesty... Farmer walks are king. Sent from my GT-I9100P using Tapatalk 2

05-22-2014, 05:26 PM	#6
dice77 Heavyweight Member Join Date: May 2009 Posts: 1,672	Hammer grip pull ups with NO straps. For other exercises, only use straps when you absolutely have too.

12-13-2014, 06:32 AM	#7
harryrappe New Member Join Date: Nov 2014 Posts: 10	This is the first time i am hearing all this terms farmers walk and hook and hammer grip. Bodybuilding world is so large so many things to learn. I am definitely going to try those.

11-25-2015, 03:58 PM	#10
Jonathan New Member Join Date: Oct 2015 Posts: 21	One of the workouts for grip strength is a homemade device that is simple to make and work really well... It is a metal coffee can filled with concrete and the end of a chain is in the dried concrete... The chain is about 3 to 3 and a half feet long. (Just long enough to reach the ground from about chest height so maybe 4 feet long)... On the other end of the chain was a metal bar or a short dumbbell with the chain connected to the middle of the bar... With the coffee can on the ground, you start to roll the chain up and around the bar by turning the bar as the coffee can of concrete raises higher and higher... Also the metal bar needs to rest in a device (homemade), a flat metal base with 2 rods coming up with a v shape at the top so the dumbbell can rest and spin inside it... This may sound a bit dumb or stupid but its cheap to make and it does work fast... This help wrist and grip strength and is a great technique for doing so...

09-02-2017, 07:53 AM	#11
Doylejlw New Member Join Date: Sep 2017 Posts: 3	I found iso holds with bb has helped alot