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FootballNostradamus
Clemson Fan
Member since Nov 2009
19192 posts

Improving Grip Strength
Really starting to hit the deadlifts hard lately, and it's getting to the point where my grip is what's always failing me.

How do I go about improving my grip strength? I used to do lots of farmers carry walks, but that's about it. Anything else you recommend?

I also like to use standard grip on deadlift as opposed to over-under as the over-under feels weird transitioning to the Olympic lifts.


WavinWilly
Chicago Cubs Fan
Wavin Away in Sharlo
Member since Oct 2010
8194 posts

re: Improving Grip Strength
To increase my grip I do as heavy farmers carries as possible. I also do weighted hangs -- just strap a plate, or few, to you with a belt, and hang from the pull-up bar as long as possible.

Also, I don't do the split grip as I tend to have back trouble with that.

I have started doing hook grip which has helped some. Hurts really bad for the first few weeks but I'm used to it now.



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Lester Earl
Minnesota Fan
Member since Nov 2003
222676 posts

re: Improving Grip Strength
You hook gripping?


LSUfan20005
LSU Fan
Member since Sep 2012
4027 posts

re: Improving Grip Strength
Use a thicker bar, or something like FatGrips elsewhere in your training.

I found that sandbag training really strengthened my grip more than anything else.


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12894 posts
 Online 

re: Improving Grip Strength
Hook grip if you are doing Olympic lifts also


CptBengal
USA Fan
BR Baby
Member since Dec 2007
61220 posts
 Online 

re: Improving Grip Strength
I really have trouble with hook grips, always seems to slip off my thumb.


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Cash
SMU Fan
Vail
Member since Feb 2005
34757 posts

re: Improving Grip Strength
LINK
This post was edited on 10/4 at 10:34 am


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SabiDojo
South Alabama Fan
Open to any suggestions.
Member since Nov 2010
75710 posts
 Online 

re: Improving Grip Strength
Have you ever heard of Gear Genius Pro? They have things to improve grip strength and correct your posture. I know you're huge on that stuff and I wanted to know if you knew anything about it.

ETA: Gear Genius Pro
This post was edited on 10/4 at 10:41 am


Capo Losi
LSU Fan
Baton Rouge
Member since Sep 2016
711 posts
 Online 

re: Improving Grip Strength
How much weight and how much volume we talking here on deads?

Nothing I can really add that other people haven't said, I love fat grip suitcase carries myself. But I do know that I have to train Deads first before anything else, or my grip strength is usually shot. I get massive pumps in the forearms from any pulling movements or even bicep curls.

If you're already pulling enough weight and you're limited by your grip. Nothing wrong with strapping up and progressing that way. Just train your grip separately with accessory work. No reason to stall the big lift waiting on the grip to catch up.
This post was edited on 10/4 at 10:49 am


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BAMBAM
LSU Fan
Biloxi, MS
Member since Mar 2008
1582 posts

re: Improving Grip Strength
Silly question but are you using Chaulk? Might be as simple as that...

I don't use chaulk myself I use straps or hook grip when I get up there in weight


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12894 posts
 Online 

re: Improving Grip Strength
I've never worried about grip training. The only thing I do is not use straps all of the time.

Just use straps when you get really heavy unless your grip is absolutely pathetic.

I won't touch straps until at least 405 deadlift for reps. It's really not even the weight, it's the bounce that messes me up.


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Lester Earl
Minnesota Fan
Member since Nov 2003
222676 posts

re: Improving Grip Strength
Never heard of it man. My grandma was on me early as a kid, my posture is really good & something I focus on as I move around all day


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9207 posts
 Online 

re: Improving Grip Strength
Weighted hangs for time.


SabiDojo
South Alabama Fan
Open to any suggestions.
Member since Nov 2010
75710 posts
 Online 

re: Improving Grip Strength
I need to work on it tbh.


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olemissfan26
Ole Miss Fan
Oxford, MS
Member since Apr 2012
2385 posts

re: Improving Grip Strength
Towel grip pull-ups helped me. I need to do it more to be honest.


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9207 posts
 Online 

re: Improving Grip Strength
Towel pull ups are great. So is any odd object pullups, hangs or carries.


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Cash
SMU Fan
Vail
Member since Feb 2005
34757 posts

re: Improving Grip Strength
quote:

Weighted hangs for time.


This thread inspired me. I tried weighted hangs for time on an axle pull up bar today. Five sets to failure kicked my ass.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12894 posts
 Online 

re: Improving Grip Strength
Do this
Get in a power rack and put the safety bars around hip height

Put a barbell with center knurl on the safety bars with weight

Pick up the bar in the center with one arm and lean towards to other side and hold. You can use the other pole to keep balance.


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504Voodoo
Arizona Fan
New Orleans
Member since Aug 2012
7081 posts

re: Improving Grip Strength
Lot's of Dead hangs, Pronated grip Pullups, and Loaded carries.


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