Grip strength

[IHateMyJob2004]

As I am getting into heavier weights, I am starting to realize that my grip strength will start to be come an issue.

So, what routines and exercises can be done to address this?

 

[gar655]

Straps.

 

[Pantlegz]

Straps.

Straps make the problem worse. They can help you move more weight but they don't help make your grip any stronger and sometimes people can become too dependent on them.

Deadlifts, obviously
Shrugs/static hold shrugs
Captains of Crush
Hammer Curls
Pull ups/static hangs

Basically anything that will work your forearm will increase grip strength.

 

[surfsatwerk]

As I am getting into heavier weights, I am starting to realize that my grip strength will start to be come an issue.

So, what routines and exercises can be done to address this?

Pullups are great for grip. In general drop the weight you are using until you can handle it and slowly work back up again. Grip strength is an essential component of being strong.

 

[Malfeas]

Stop using gloves and straps. You have to work your grip to improve it. And do the other exercises already mentioned.

 

[Deeko]

Straps certainly won't help your grip - but they can be useful to continue training your other lifts while working on your grip in parallel. That's not the subject of this thread, though.

As for gym lifts you can do to help your grip - obviously deadlifts will help, also pullups, shrugs, farmers walks. For me, though, nothing improved my grip strength like rock climbing.

 

[IHateMyJob2004]

I have to stop using a mixed grip and start alternating on supinated and pronated grips.

 

[tedrodai]

I have to stop using a mixed grip and start alternating on supinated and pronated grips.

"Have to" is a little strong of a phrase, but that will definitely work your grip more.

 

[episodic]

I was having the same problem at 225 deads - I just kept doing what I could - and now the grip is hanging on. No straps. No gloves. Just time.

 

[EvilYoda]

And a decent bar! The local rec center near my relatives here in Taipei has a tiny little gym in it that I've been using. The one free bar (i.e., not in a Smith machine) doesn't have knurling where I grip for dead lifts so it's been fun trying to hold on as I load it up with anything resembling heavy. Alternating grips helps, but I'd rather not do that unless I have to.

(Also, people watch me do heavy dead lifts like there's a second head sticking out my ass...what passes for weightlifting/strength-training around here really is sad.)

 

[Chrono]

I use chalk but my grip dies with Deads at 355lbs. This is with mixed grip. I got some straps and boy does it feel good deadlifting with them... I may just stick to straps from now on and just work on grip strength by boldering.

 

[repoman0]

I was having the same problem at 225 deads - I just kept doing what I could - and now the grip is hanging on. No straps. No gloves. Just time.

I'm at about the same place and starting to have problems with grip. I just did 5 reps at 235 today but my left hand almost lets go on the last rep - for some reason my thumb slips over the bar and it's just 4 fingers holding on.

I had problems holding the bar when I reached 185lbs too, but just kept with it - now 185 is really easy to hold onto and do 10+ reps but 235 is tough. Just have to keep with it and in another 6 months our 225/235 will be easy!

 

[EvilYoda]

For those that have issues with your grip giving out before your strength max is reached...do you or have you tried using a hook grip? Helps me immensely and carries through to the Olympic lifts.

My dead lifting procedure is: always hook grip unless I'm mixing the grip, chalk only when approaching heavier weights or high volume, straps occasionally to test the strength w/o regard to grip.

 

[elitejp]

what is it in life that you need your grip strength to be any better than what is is now. As or me I would rather get my back bigger thicker and stronger and using straps will get me there faster. Never in my life have i flexed my hand and showed off to some girl the muscles in my hand.

edit: i guess i should preface this with saying Im assuming you can hold onto a few hundred pounds (both hands)without a problem. i guess if you had a hard time gripping a 135lb bar then yes you definately need help with your grip strength.

 

[IHateMyJob2004]

elite,

I'm 35 and married. I am not doing this to get chicks. I am doing this because I was a 230 pound slob 15 months ago. I'm doing it for personal satisfaction. I'm doing this because I saw what not doing this can do to someone when they hit 80 years of age.

I am up to 280 pounds on the deadlift in my stronglifts progression. I have to do a mixed grip. Can I just stand there with 280 pounds in my hands using a supinated or pronated grip? Sure. But the inertia of the up/down motion in a deadlift puts aextra stress on the hands so it is like much more than 280 pounds.

Good grip strength is probably visible via large forearms.

My grip is fine with 230 pounds on a hack squat.

Hook grip:
I've toyed with this in the past but always found it unfomfortable.

I am considering getting some of the captains of crush grippers. #1.5 to start (someone has the 1 at work and I'd rather just step up to the 1.5)

 

[Pantlegz]

One thing some guys that have an issue with grip in jiu-jitsu do is towel pull ups, I've never done them so I can't vouch for them

 

[elitejp]

Your kinda like my perfect example. In this situation what do you need stronger grip strength for. Get some wraps and continue to work on the DL's and focus on working your back rather than wondering when your grip is going to fail. Thats what i was trying to point out in my first post. Your back strength (especially your lower back) is so much more important than your forearms or grip getting bigger or stronger. The straps will do that for you.

 

[Zivic]

Your kinda like my perfect example. In this situation what do you need stronger grip strength for. Get some wraps and continue to work on the DL's and focus on working your back rather than wondering when your grip is going to fail. Thats what i was trying to point out in my first post. Your back strength (especially your lower back) is so much more important than your forearms or grip getting bigger or stronger. The straps will do that for you.

while I kind of agree with you,I think you are ignoring the OPs point. To really be strong, you have to have grip strength. If you can dead 5 bills with straps, but can't hold 250 without, are you really strong? IMHO -> NO.

I used a gripper (David Horne) for a while, that definitely helped, but now I simply work without straps and much as possible. I routinely workout at 450+ for deads without any issue holding the weight. On my back days (rows and what not) I usually make it half way through before needing to use straps. It is inevitable that your grip will fatigue during a workout, but don't just say awe f^ck it and grab your straps right away.

Check out David Horne's site... might be a good place to start

 

[Lamont Burns]

what is it in life that you need your grip strength to be any better than what is is now. As for me I would rather get my back bigger thicker and stronger and using straps will get me there faster. Never in my life have i flexed my hand and showed off to some girl the muscles in my hand.

good for you, and exactly not what the OP would rather do.

 

[elitejp]

It is inevitable that your grip will fatigue during a workout, but don't just say awe f^ck it and grab your straps right away.

Check out David Horne's site... might be a good place to start

Ok i can see how i could have been misunderstood a little. Ya im not recommending for you to strap up when your puling 135 on a warmup set. Nor am i recommending that you go to the lat pull down machine and wrap up for every set. However I do think that i have addressed the op's question or concern rather of wanting to have a strong back and core for when he is older. In this case I dont see any need for any specific exercise for his grip. The op id not say he was a sport climber or planning on competing in a strongmans competition, where grip strength would be vital.Continue to lift the lifts you like and everytime your doing a pull lift your grip will be getting a workout. It will increase and get stronger just like any other muscle. As you increase in weights there will eithor be the time you are going to need to call it quits because your grip gives out or you can just wrap up or use another type of aid to help you continue lifting. Thats my point. And i stated this in my first post. Unless your grip is terribly weak for some reason, what is going to actually be any benefit of having a grip strength that can break rocks into powder. (although that would be quite cool) I look at my back as being the priority.

 

[elitejp]

good for you, and exactly not what the OP would rather do.

Read the OP's response to me. Unless I assumed really wrong here the OP wants to have a strong back so when he is older he wont nee to worry about having back problems. His dilemma is his grip is giving out before his back is, my suggestion is not to purposely focus on the grip given that you already have good strength in that area, but to aid your grip by whatever means and continue to hit your back the way you originally intended to.