View Full Version : Grip strength


Dead-head
March 21st, 2005, 12:27 PM
I've got a bit of a hurdle to overcome in the area of grip strength and would like some advice.

Currently, my 6-rep weight for deadlifts exceeds what I am able to grip for more than one rep. My plan is to use wrist wraps to keep the weight as heavy as I can.

What can I do in the meantime to increase my grip strength?

chang
March 21st, 2005, 12:30 PM
I've got a bit of a hurdle to overcome in the area of grip strength and would like some advice.

Currently, my 6-rep weight for deadlifts exceeds what I am able to grip for more than one rep. My plan is to use wrist wraps to keep the weight as heavy as I can.

What can I do in the meantime to increase my grip strength?

You probably already know this, but if you don't, try using an inverted grip.

kmfisher
March 21st, 2005, 12:32 PM
Do heavy barbell holds.
Setup your rack so that you have to do a 1" deadlift.
Load up the bar w/ more weight than you can do for 1 rep max deadlift, and do a mini-deadlift with it. Then hold the weight until failure. Do 3 sets. Do this once or twice per week, and try to increase your time for all 3 sets each time. Once you get over 30 - 45 seconds per hold, up the weight so you are back down to 5-6 seconds.

Just make sure that you don't try a real deadlift with that weight!

Dead-head
March 21st, 2005, 01:29 PM
I use a mixed grip (one over, one under).

Thanks for the suggestion, kmfisher. I used to do those "hanging dead" lifts. I'll have to get back on that, and buy more weight.

MUGSY
March 21st, 2005, 03:11 PM
Try farmers walks:

Grip a heavy dumbell in each hand, hold them down at your sides and walk for as far as you can. (your grip will give out loooong before your legs or anything else.) These are great for gripping strength, they are harder than they sound.

I have used these to improve my gripping for DL's with some good success

Dead-head
March 21st, 2005, 03:50 PM
What benefit is there to walking over standing and hanging?

Hort
March 21st, 2005, 05:20 PM
Thnaks for the tips gang.
I did break down this week and buy a pair of wrist straps, both for deads and for hanging knee raises, etc.

glenn_001
March 21st, 2005, 05:38 PM
Grip strength is related to forearm strength, so if you increase the strength in your forearms your grip will get better, but that wont happen overnight so id get some straps soon.
I muck around at home squeezing the weight scales to see how "heavy" i can squeeze, so far i can sqeeze 226 lbs.( thats one hell of a handshake!) :lol:
Works best on the older type scales.

Dead-head
March 21st, 2005, 05:54 PM
I have the straps and will have the wrapped around the bar tonight as I sling up huge masses of iron.

Wrist curls then, as well?

glenn_001
March 21st, 2005, 06:04 PM
I have the straps and will have the wrapped around the bar tonight as I sling up huge masses of iron.

Wrist curls then, as well?

Upright rows is all i do for forearms, and can be a good Delt workout too.
But wrist curls if you like.

Wilderbeast
March 21st, 2005, 06:59 PM
I have had quite a bit of success using the hook grip. Worth a try anyway.

http://www.sini.co.uk/strength/articles/Grips%20Explained.pdf
Widers