Grip training advice?

K

Karky

2
Ok, my grip is weak. It doesn't directly hold me back yet, but I think it will soon, so I might as well try to do something about it. I was thining doing something quick at the end of each workout. What I thought about doing is this:
Plate pinch until I drop the plates
Pullups from fingertips

I don't know how long one should aim for holding with the plate pinch though. Any other ideas? Being able to hold more while deadlifting etc, is the main goal.
 
My grip stregthened greatly just by deadlifting but if that's doing it for you have you ever tried the Farmers walk?
 
Haven't tred them no. Maybe thos instead of plate pinches? I need something that won't take all day. Since my workouts are pretty long as it is.
And sometimes just deadlifting and stuff isen't enough, sometimes you need some assistance exercises to keep progressing ;)
 
maybe incorporate double overhand grip deadlifts
or you can loop 2 towels over your chinup bar, grab onto those and do chinups that way. grip will get stronger
 
My favorite grip training exercises...

Deadlifts
Farmer Walks
Pinch raises/flys (front raises, lateral, bent over flys,)
Hanging leg raises
Mix Gripping Pull Ups
Wrist Curls
Hammer Curls

Then of course the heavy grippers fro crushing



Focus on your isometric holds but also work on your wrist/forearm strength, this is neglected often in grip training.

If looking to make a faster increase design your workouts to be heavy grip intensive. You can design a workout to where almost every movement is going to work either directly or in a secondary way to increase strength in your grip. Its something I am personally working on increasing right now, I can say a pickle jar ain't got nuttin on me anymore! :cool:
 
kettlebells have a good effect on grip too.

too tired to go on much further,,, but check into them,, you only need one.
 
theleip said:
Then of course the heavy grippers fro crushing
Click to expand...

And the heavy grippers are great for releasing stress (for me at least) I use them at work when things get a little stressful.

Also on that site they have the heavy handle dumbbell, great for the farmers walk.

and in a pinch can be used as a kettlebell.


and I agree with FF kettlebells work. I use 2 16 kg for my farmers walk. When I need to increase the weight I will start using the Heavy Handle Dumbbells.


edit:
The heavy handle dumbbells also put a whole new meaning to doing kickbacks, you will feel these.
 
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It is a little self serving since I am the mod on that site. The articles were written by Richard Sorin, the first person to ever get certified for closing the #3 captains of crush grippers.

He is a 57 year old man and I have seen him do some amazing grip feats. He also has a very practical approach to grip training.



He is training to re-certify on the COC #3.

Pretty hardcore.
 
I could probobly bring a towel to the gym when I do cable rows, the gym has a rope, but I think towels are better? Any other things I can do to make exercises I already do harder for the grip? I've heard about using tick winder gloves for BB stuff. I guess I could use it for barbell rows, since my grip can take alot more on those, however, gloves like that don't hit the shops until winter is about to arrive. How about prefatiguing the grip muscles before stuff like rows? Doing some plate pinches or something then go directly to the rows? I could probobly add some towel chins, maybe I could do these instead of fingertip chins. I'm just throwing out ideas here to you guys who are more experienced :p
I really want to do something for the grip every training day to get some frequency, it's a small muscle, so it recovers fast.

my gym doesn't have tick bars, which is dumb, since that would have been awsome.
 
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You can use pinching exercises when you are doing some of your isolation exercises. Pinching the ends of DB's, plates, whatever.

I like the idea of making your grip more involved in your training. If you have ever done any , your forearms will be smoked after that for sure. Simply from holding the bar for so long.

the gym has a rope, but I think towels are better?
Click to expand...

Do both.

Reverse curls are great for grip as well.

If you want a fat bar get come radiator hose. (a couple of bucks here in the states) Cut it and make handles that you can wrap around bars and dumbbells. That will work as well.
 
Yeah I'll get to town soon to see what they have. Until then, I also thought about just wrapping a towel around the bar, will that work too? I guess there's so much to do, you just have to get creative. Mostly everything will work as long as I challenge my grip, right?
 
I know I'm late to answer this one, but when I was training grip for climbing, I used a lot of tools from here:


Here is a direct link to grip strengthening tools:


It is the CoC grippers that GoErgen is referring to...

I have done the plate grip and find it to be a great exercise. You can also use webbing to make finger loops for lifting plates this way (I think IronMind calls it "Eagle Claw."

Keep us posted on your regiment ad how it is working out.

-Rip
 
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