Grip strength

Bayne

Hi guys,

I've noticed by grip isn't up to much when trying to perform seated rows with the U-bar. I can't seem to increase the weight beyond 120lbs without my grip slipping away after the first 5-6 reps. I want to start deadlifting soon, and I know fine well my weak grip is going to hinder progress. Can anyone suggest any exercises to improve grip strength? I already train the wrist flexors and extenders by doing wrist curls/reverse wrist curls, but they don't seem to be making much of a difference.

Thanks!

Blazher

Bayne wrote: »

Hi guys,

I've noticed by grip isn't up to much when trying to perform seated rows with the U-bar. I can't seem to increase the weight beyond 120lbs without my grip slipping away after the first 5-6 reps. I want to start deadlifting soon, and I know fine well my weak grip is going to hinder progress. Can anyone suggest any exercises to improve grip strength? I already train the wrist flexors and extenders by doing wrist curls/reverse wrist curls, but they don't seem to be making much of a difference.

Thanks!

farmers walk. Get two big weights one in each hand and go for a walk till you drop them. Every day/time you do it try and beat your last try. On till your able to walk 100 yards out and back


Once you can walk 100 yards out and back then up the weight and start all over again

Burkatron

Bayne wrote: »

Hi guys,

I've noticed by grip isn't up to much when trying to perform seated rows with the U-bar. I can't seem to increase the weight beyond 120lbs without my grip slipping away after the first 5-6 reps. I want to start deadlifting soon, and I know fine well my weak grip is going to hinder progress. Can anyone suggest any exercises to improve grip strength? I already train the wrist flexors and extenders by doing wrist curls/reverse wrist curls, but they don't seem to be making much of a difference.

Thanks!

Blazher wrote: »

farmers walk. Get two big weights one in each hand and go for a walk till you drop them. Every day/time you do it try and beat your last try. On till your able to walk 100 yards out and back


Once you can walk 100 yards out and back then up the weight and start all over again

Ah easy said if you have access to equipment & an a large enough area at the same time! Out of interest where do you do this Blazher?

Bayne forget about wrist curls & extensions, it's a 1 way trip to carpal tunnel syndrome which is a nightmare. In the gym work chinups, pullups, reverse curls, shoulder shrugs & anything you need to grip. Also when you start dead lifting do a weight you can grip?! If you want to go heavier switch your grip to a baseball grip (one hand over 1 hand under) or invest in some lifting straps! It'd be worth your while investing in some of these bad boys in the link for grip training at home! http://www.ironmind.com/ironmind/opencms/ironmind/Main/captainsofcrush.html

Hanley

I wouldn't rush out and buy the CoC's to train my deadlift grip to be honest. They don't train it in the right manner. There's basically 3 types of grip strength;

Crushing - closing your hand against resistance ala CoC

Pinch - the ability to hold something with you fingers and thumb (pretty much ALL down to thumb strength really)

Static - keeping your hand in a closed position, like a deadlift

The best was to train your static grip strength is to do things that involve it being static. Imo, the 3 best things you can do are;

-"Kroc Rows" aka High rep one arm dumbbell rows http://www.youtube.com/watch?v=WiH8BAK92Yk

-Double Overhand Shrugs for 8-12 reps

-Farmers Walks around the gym with the heaviest dumbbells you can manage

With the firs two exercises, you're training your grip so you can afford to be a little looser in form if it means getting more reps in.

Blazher

Burkatron wrote: »

Ah easy said if you have access to equipment & an a large enough area at the same time! Out of interest where do you do this Blazher?

Bayne forget about wrist curls & extensions, it's a 1 way trip to carpal tunnel syndrome which is a nightmare. In the gym work chinups, pullups, reverse curls, shoulder shrugs & anything you need to grip. Also when you start dead lifting do a weight you can grip?! If you want to go heavier switch your grip to a baseball grip (one hand over 1 hand under) or invest in some lifting straps! It'd be worth your while investing in some of these bad boys in the link for grip training at home! http://www.ironmind.com/ironmind/opencms/ironmind/Main/captainsofcrush.html

Out on the road facing my house. Why?

gnolan

Without trying it myself...i'd assume hanging from a chin-up bar for as long as possible. Add weight if its too easy or go one-armed.

Brian?

Why not just start deadlifting and use the other suggestions as support work. If you're not deadlifting already there's no way of knowing if your grip is going to hold your deadlift back.

BrianD3

Yep, i'd say wait till you start deadlifting and then determine what grip work is needed. Presumably you're not using chalk at the moment, it makes a big difference. If you have sweaty hands and are not using chalk you're going to struggle even if you have good grip strength.

Start with a double overhand grip in the deadlift and see how you get on with that. I deadlifted for a few years with a double overhand grip and only when it started to become a limiting factor did I switch to a mixed grip

rubadub

Hanley wrote: »

I wouldn't rush out and buy the CoC's to train my deadlift grip to be honest....

Static - keeping your hand in a closed position, like a deadlift

The exercises you mention are probably best, but I still found the grippers helped my deadlifts, thing is you do not acheive the full resistance of a gripper until it is fully closed, getting it nearly closed is simple, it is the final 1-2mm where the real force is exerted on your hand, so in that sense it is sort of a static or isometric exercise. Though it is acting on both sides or your hand, while the deadlift it just going down. Grippers are handy if you are a gymgoer and want something to do at home watching TV, or in the car stuck in traffic, good stress relief toy!

I found towel & rope pushups excellent for grip strength too. Also doing thick bar pullups/chinups, you can wrap a towel around a chinup bar, I had 40mm diameter PVC tubes on mine.


http://www.angelfire.com/ny5/shenandoah/Grunt/Grip_1.html
http://www.angelfire.com/ny5/shenandoah/Grunt/Grip_2.html

http://www.ironmind.com/ironmind/opencms/ironmind/GripTips/GripTip1.html

Bayne

Thanks for all the replies I'm just going to bite the bullet and start deadlifting to see exactly how good or bad my grip strength actually is. I'll invest in some grippers just to have around my office desk and will definitely try to get the most out of rows, shrugs and other grip-intensive exercises.

Cheers again.