Grip training

gnolan

Hi there,

Hoping for some input on implementing some grip training into my program.

Have been deadlifting and doing SLDL on a Wednesday. Warmup sets for DL is conventional grip w/o chalk, and worksets are mixed grip w/ chalk. I had been using conventional grip for the SLDL up until this Wedensday when i changed to mixed because my grip was failing. As the session goes on i find my hands getting weaker and my forearms are fired by the end of it.

I want to add in some grip work on a Friday. I have done farmer's walk before but found it to be a pain in the hole when your grip fails and you have to bring the dumbells back where you got them!

Is loading up a barbell in the squat rack and holding for time an option? How much weight do i put on relative to my deadlift? Should I be aiming for like 3x30 sec, 3xF, 1xF....?

Also, is the grappler* any good for grip training? Always wanted to give it a try - might be a decent way of incorporating some conditioning too.

Thanks

*think thats what its called - the rope pulley machine

COH

http://www.tmuscle.com/free_online_article/sports_body_training_performance/old_school_grip_training&cr=

Remmy

I cant remember where but I was reading someones log and he worked out out what was the longest it was ever gonna take him to dl from the ground to full lockout.I think it was around 10 seconds.He then stayed with that time and just had the bar set up just like for high rack pulls and he worked up to his heaviest 10 sec holds and kept building on that.That could be a help.

Alot of people here seem to be doing kroc rows for their grip so they could be an option either.

Goodluck op.

leopardus

Have heard good things about the site www.gripboard.com, thought there was lots of interesting grip training stuff on beastskills.com also.

gnolan

Thanks for the replies. Still not sure of how to approach it really. Didn't take much from the tmuscle article; seemed a little convoluted for something that should be relatively simple.

Couldn't really find much on beastskills. As it stands i think i'll try kroc rows and an isometric hold for time.

Is there any difference between kroc rows and conventional one-armed rows?

d'Oracle

gnolan wrote: »

Is there any difference between kroc rows and conventional one-armed rows?

Hip extension.

I read Jim Wendler's thoughts on grip training from the elitefts Q&A.

As far as I can remember he said, one arm bent over row.
Find a DB that you can just about handle and use the next one up.
Set of 20 a side.

Simple so probably worth a try.

gnolan

Any chance of a link to the Q&A if you can dig it up?

I don't really get the hip extension thing

Frank McGivney

Remmy wrote: »

I cant remember where but I was reading someones log and he worked out out what was the longest it was ever gonna take him to dl from the ground to full lockout.I think it was around 10 seconds.He then stayed with that time and just had the bar set up just like for high rack pulls and he worked up to his heaviest 10 sec holds and kept building on that.That could be a help.

Alot of people here seem to be doing kroc rows for their grip so they could be an option either.

Goodluck op.

thats great idea I was trying to figure out what would be optimuim hold time,

d'Oracle

gnolan wrote: »

Any chance of a link to the Q&A if you can dig it up?

I don't really get the hip extension thing

Sorry the Kroc rows bit wasn't in the Q&A.
And I was sort of joking cos he has been "criticised" by people on "the internet" for extending his hips during his rows. I should have thrown a smiley in or something.

I have literally no idea why Kroc rows are different than DB bent over rows bar the fact that Kroc does them a lot.

brianthebard

gnolan wrote: »

Is there any difference between kroc rows and conventional one-armed rows?

The form is a bit looser, tends to be higher reps and the pull appears to begin with the shoulder rather than pulling through the elbow if that makes sense.... tbh I'd suggest just using straps after you've done your main sets, I get the same sensation as you if I try doing rdls after max deads. The way I see if you've already trained your grip by working up to a max/top set, and you still have to hold the bar with straps (albeit not as much) so it shouldn't really impact training negatively. I just feel like it makes it easier to hit the reps/sets I want and my arms don't feel wasted for days afterwards, so all in all its better for me to use straps than not.

gnolan

d'Oracle wrote: »

I should have thrown a smiley in or something.

I don't think i woulda got it anyway - i'm a bit crap with smilies, they all mean the same to me

brianthebard wrote: »

The form is a bit looser, tends to be higher reps and the pull appears to begin with the shoulder rather than pulling through the elbow if that makes sense.... tbh I'd suggest just using straps after you've done your main sets, I get the same sensation as you if I try doing rdls after max deads. The way I see if you've already trained your grip by working up to a max/top set, and you still have to hold the bar with straps (albeit not as much) so it shouldn't really impact training negatively. I just feel like it makes it easier to hit the reps/sets I want and my arms don't feel wasted for days afterwards, so all in all its better for me to use straps than not.

Yeah, your Kroc Rows explanation makes sense. Tried them today - doing them much like you say. Have to say, though, my arms and back seemed to fatigue before my grip did.

I'm reluctant to use straps, especially after today. I tried a barbell hold today with 130kg, not much more than my DL, couldn't hold it with double-overhand and could hold it for like 5 seconds at a time with mixed grip. My left (weak + underhand) hand was opening the whole time, right (overhand) seemed solid enough though.

cardio,shoot me

try using hook grip on SLDL, thats what i do...

gnolan

cardio,shoot me wrote: »

try using hook grip on SLDL, thats what i do...

Sure i'll probably give it a go. Hopefully it won't ruin my thumbs

Hanley

Remmy wrote: »

I cant remember where but I was reading someones log and he worked out out what was the longest it was ever gonna take him to dl from the ground to full lockout.I think it was around 10 seconds.He then stayed with that time and just had the bar set up just like for high rack pulls and he worked up to his heaviest 10 sec holds and kept building on that.That could be a help.

Alot of people here seem to be doing kroc rows for their grip so they could be an option either.

Goodluck op.

Pretty sure that came from my log... think I was using between 6 and 8 seconds.

Kroc Rows are about the best out there after farmers walks for DL specific grip strength imo.

Double overhand deads on the way up are great, as are double overhand shrugs.

Here's an old school vid of me kroc row'n for anyone still wondering what they're like. A true Kroc row's probably even a bit looser.

https://www.youtube.com/watch?v=E-gwHEovmZQ

gnolan

Hanley wrote: »

Pretty sure that came from my log... think I was using between 6 and 8 seconds.

Kroc Rows are about the best out there after farmers walks for DL specific grip strength imo.

Double overhand deads on the way up are great, as are double overhand shrugs.

For now i think i'll keep up the high rack pulls, maybe try switch to double overhand. Will also try keep the reps high on the Kroc Rows.

I'd like to do the farmer's walk again. I thought it was great last time - would fry everything from my hands to my traps but, like i said, bringing them back afterwards was annoying.

Might post in here again after next Friday's session.

Scuba Ste

gnolan wrote: »

For now i think i'll keep up the high rack pulls, maybe try switch to double overhand. Will also try keep the reps high on the Kroc Rows.

I'd like to do the farmer's walk again. I thought it was great last time - would fry everything from my hands to my traps but, like i said, bringing them back afterwards was annoying.

Might post in here again after next Friday's session.

Do it one handed. Carry the Db away in one hand and back in another.

rubadub

You can load up 2 tricep bars and treat them like farmers walk bars, I used to use just one for shrugs.

Chris89

If yuo have access to kettlebells, bottoms up presses are great for grip training, as is basically any kettlebell movement.

https://www.youtube.com/watch?v=ypgQlBfSrpk

JJayoo

have a look through the diesel crew's website. A lot of there training is based around grip trainning

gnolan

Scuba Ste wrote: »

Do it one handed. Carry the Db away in one hand and back in another.

Don't know why i didn't think of that, its definitely an option

rubadub wrote: »

You can load up 2 tricep bars and treat them like farmers walk bars, I used to use just one for shrugs.

Don't think i've seen any tricep bars in the gym - why tricep bars anyway? What part do you hold onto if you're carrying two of them?

Chris89 wrote: »

If yuo have access to kettlebells, bottoms up presses are great for grip training, as is basically any kettlebell movement.

Unfortunately no kettlebells

JJayoo wrote: »

have a look through the diesel crew's website. A lot of there training is based around grip trainning

Took a look there. I like the look of the rope work. Which reminds me - i had a go of the grappler on Friday, was thinking purely from a grip point of view. Turns out its like HIIT for you arms as well. My arms were in ribbons after 30 seconds, i definitely want to keep that up at least once a week.

rubadub

gnolan wrote: »

Don't think i've seen any tricep bars in the gym - why tricep bars anyway? What part do you hold onto if you're carrying two of them?

You hold them in the middle bit that is perpendicular to the bars you usually hold.

Like this guy doing it with trap bars.


It lowers the centre of gravity like the farmers walk bars.