Grip

**animal56** · 08-16-2002, 09:31 PM

What's the best way to improve your grip?

When I do DB shrugs or DB sidebends, I go heavy, but I know I can go heavier, but my grip starts to fail at the end of each set. (3 sets 15/12/10 reps)

Is there anyway without buying or fuddling with straps to improve my grip?

Your help is appreciated!

**kuso** · 08-16-2002, 09:33 PM

Static holds.

Personally, I use straps on my last set of both deads and shrugs though.................

**Mudge** · 08-16-2002, 10:00 PM

There are many ways, you can find out more here:
http://grippage.cyberpump.com

Here is one to try other than direct forearm work through repetitions, try holding 2-10 pound plates together with your finger tips for time. Work up to 25s, or even 45s if your grip is better than the 10s deserve to see.

When doing heavy shrugs etc, I wrap my hands tightly/completely around the bar, no slop. Slop = early grip loss.

**animal56** · 08-17-2002, 08:09 AM

Great info. Thanks kuso, Mudge!

**kuso** · 08-17-2002, 08:20 AM

BTW.....welcome back man....it`s been quite a while

**mick01** · 08-17-2002, 08:41 AM

Originally posted by Mudge

Here is one to try other than direct forearm work through repetitions, try holding 2-10 pound plates together with your finger tips for time. Work up to 25s, or even 45s if your grip is better than the 10s deserve to see.

Just to brag a bit: I can pinch grip 25's with a 10 between them.

**Prince** · 08-17-2002, 08:47 AM

I found that when I stopped using wrist straps my grip as well as my forearms improved dramatically.

**mick01** · 08-17-2002, 08:55 AM

Originally posted by Prince
I found that when I stopped using wrist straps my grip as well as my forearms improved dramatically.

Smart man!

**kuso** · 08-17-2002, 08:58 AM

Did you lose much in the way of back development though??

**Mudge** · 08-17-2002, 09:20 AM

Originally posted by mick01

Just to brag a bit: I can pinch grip 25's with a 10 between them.

If those are the flat 25s, thats impressive! I dont use the plates with lips on em as far as 10s/25s.

**Prince** · 08-17-2002, 09:20 AM

Not at all, I found that my grip strengthened along with my back and arms. I used wrist strap for many years, and all that I feel they did was hinder my grip and forearm development.

**Fit Freak** · 08-17-2002, 12:08 PM

I totally agree with Prince...avoid using straps unless you're trying 1RM or somehting. All straps will do is weaken your grip further by not having to use your forearm flexors/extensors.

Be patient and train the forearms hard...before long your grip will be inline with your back strength.

**miamiguns** · 08-17-2002, 12:13 PM

Grab some 50# dumbells and do a 5 mile farmers walk!!!

**Mudge** · 08-17-2002, 03:55 PM

Don't think my knees would like that idea.

**mick01** · 08-17-2002, 11:41 PM

Originally posted by Mudge

If those are the flat 25s, thats impressive! I dont use the plates with lips on em as far as 10s/25s.

That’s with the smooth side out. Keep in mind I've been doing specific grip work for a while. I plan on getting involved in some armature strongman when I get back to the real world. Grip will be very important.

**mick01** · 08-17-2002, 11:43 PM

Originally posted by Fit Freak
I totally agree with Prince...avoid using straps unless you're trying 1RM or somehting. All straps will do is weaken your grip further by not having to use your forearm flexors/extensors.

Be patient and train the forearms hard...before long your grip will be inline with your back strength.

I agree as well. The grip will catch up quickly.

**animal56** · 08-18-2002, 04:56 PM

Originally posted by kuso
BTW.....welcome back man....it`s been quite a while

It has been quite a while. Thnaks for noticing (and the welcome back!)!

**animal56** · 08-18-2002, 05:01 PM

Originally posted by miamiguns
Grab some 50# dumbells and do a 5 mile farmers walk!!!

Actually, a few years back, I attended the Fergus Highland Games here, and they had a fan participation event. A farmers' walk.

They had welded some handles onto a set of railroad tracks (not railroad ties, but the actual tracks). Each one weighed over 200 lbs. (Read: 400+lbs total) I managed to carry them an astounding 8 feet! LOL

Some scrawny looking guy wearing a kilt picked them up and walked right off the field with them. Over 50 metres! Needless to say, he one. Now that's grip!

**Mudge** · 08-18-2002, 07:16 PM

Wow, that is impressive. I don't go for all that long with 100 pounders before I lose it. Guess I'll start working on the plates and see how I do

**miamiguns** · 08-18-2002, 09:05 PM

Yeah, thats called INDUSTRIAL STRENGTH!! I have several friends who are masons and they have tremendous grip power. Try picking up 40lb blocks for 8 hours 5 days a week, it's gotta be brutal! Bone crushing grips for ya!

**animal56** · 08-19-2002, 11:15 PM

Maybe it's a coinky dink, but I was sorta watching wrestling tonight, and they were profiling The Rock.

It just so happens that he was giving some exercise pointers.

AND GUESS WHAT, he discussed what he does to improve grip!

He wraps two towels around a beam, and he hangs from them (one in eahc hand), and then proceeds to do pull ups.

Anyone else ever try this?

It actually makes some sense.

**ronnie c no1fan** · 06-28-2004, 02:55 PM

i am the rocks biggest fan

**CowPimp** · 06-28-2004, 03:42 PM

Avoiding the use of straps and incorporating direct forearm work both work well. My grip has steadily improved with my deadlift. Although my grip is currently lacking a little bit due to the dramatic increase in my deadlift strength over the past couple of months, I am confident it will catch up soon. After I finish my 9 week cycle of my current training regimen, I am going to start incorporating more direct forearm work into my routine. As well, I am going to stop stretching before I begin lifting and only at the end of my sessions.

Also, I have noticed a large part of grip strength is mental. Hold that bar tight, without slack, and really concentrate on squeezing your fists tight.

**Mudge** · 06-28-2004, 05:37 PM

Originally Posted by CowPimp

Also, I have noticed a large part of grip strength is mental. Hold that bar tight, without slack, and really concentrate on squeezing your fists tight.

Definitely important, any looseness in the grip is going to kill an otherwise possibly successfull lift. Even with direct work and not using straps, I didn't have enough strength, especially on rows where a bar being bent would cause torsion twist on the negative.

I put 50 pounds on my row and my shrug with straps, then got even stronger and added more size instantly. I am not allowed to use chalk at my gym, nor any gym I have been to before.

So I'd say for someone with my genetics, there comes a point when doing a little forearm work is not going to cut it, serious grip training or a bandaid is the only way to go. If I dont work something directly it shrinks, it doesn't matter if I'm rowing 285 without straps or pulling over 400 off the floor, my forearms will shrink if I dont work them DIRECTLY. I also work my neck for this reason.

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