Increasing Grip Strength

C

cheekygit

0
Hi all,

Im having loads of problems preforming good quality deadlifts and pull / chin ups..........while im preforming my sets I can feel the burn in the required muscles which is great (love that feeling) but long before I burn myself out my grip is gone. I want to push harder and longer and was wondering if anyone could give me a few tips on increasing my grip strength?

Thanks in advance!
 
What grip are you using for deadlifts?

You have a couple of options:
1. use lifting straps to help you hold the bar
2. improve your grip/forearm strength

To improve your grip/forearm strength you can do wrist curls with a bar or wrist roller or get some hand grippers (see ).
 
you can do timed holds at the top of the deadlift either mixed or double overhand would be better.
these would be useful as its specific to holding the bar when deadlifting training your supporting grip.
i would recommend a more varied forearm workout that involves grippers pinch plates wrist wrollers etc. aswell
you could also use straps when going heavy and then train grip separatly, this is what im doing just now.
what weight are you lifting and are you using mixed grip or not?
 
underdog13 said:
you can do timed holds at the top of the deadlift either mixed or double overhand would be better.
these would be useful as its specific to holding the bar when deadlifting training your supporting grip.
i would recommend a more varied forearm workout that involves grippers pinch plates wrist wrollers etc. aswell
you could also use straps when going heavy and then train grip separatly, this is what im doing just now.
what weight are you lifting and are you using mixed grip or not?
Click to expand...

Hi Underdog, Im using a mixed grip at the moment, but will try double overhand grip and see if that helps. I have specifically targeted my forearms yet as I thought they were getting a workout in some of the over compound movements I was preforming.

As sad as it sounds im only lifting 50kg on the dead lift at the moment. I know Ive gotta start somewhere......and i suppose thats better than the 30kg i started at only 3 weeks ago!

What excersises would you suggest for my forearm?
 
at this point i think you should stick with mixed grip then do double overhand as you progress later on. this is what what i did. its about a year ago now i struggled to hold 131pds at the top of a deadlift with a mixed grip. yesterday i held 370pds double overhand for about a second. not that this is impressive but its a BIG improvement. i think you should keep deadlifting mixed for atleast a few months, at this point your grip should develop fairly quickly. then you could maybe setup a forearm workout.
for me i now do
double overhand hold for time(my favourite)
pinch plates
grippers
opening hand in a bucket
wrist wrollers
this should give a well rounded workout but things like levering bending and tearing are also great for the wrists. dont forget the wrists either.
you may want to consider straps later on but i wouldnt suggest them at this point if your just starting out.
 
Thanks agian man!

I guess slow and steady progress is definate progress! If that makes any sense!

Im going to incorporate a few of those ex`s into my programme and see how things go.

Once agian thanks for the advice.............if only my knowlege matched my enthusiasm and motivation!

underdog13 said:
at this point i think you should stick with mixed grip then do double overhand as you progress later on. this is what what i did. its about a year ago now i struggled to hold 131pds at the top of a deadlift with a mixed grip. yesterday i held 370pds double overhand for about a second. not that this is impressive but its a BIG improvement. i think you should keep deadlifting mixed for atleast a few months, at this point your grip should develop fairly quickly. then you could maybe setup a forearm workout.
for me i now do
double overhand hold for time(my favourite)
pinch plates
grippers
opening hand in a bucket
wrist wrollers
this should give a well rounded workout but things like levering bending and tearing are also great for the wrists. dont forget the wrists either.
you may want to consider straps later on but i wouldnt suggest them at this point if your just starting out.
Click to expand...
 
no worries. if you have other questions il try to answer them.
 
my grip got very strong by not usinig my thumbs. on any exercise i would be doin i would use just my fingers and now when i threw my thumbs back into the equasion i have an iron grip. and mixed grip talked about above is very good also
 
underdog13 said:
opening hand in a bucket
.
Click to expand...

Do you mean in a bucket of sand? ;)
If so then I agree 100%

Also one that FF gave me that I've been using recently is to grip the bar on pulls with a towel instead of using the bar itself. So if it's pull ups the put the towel over the bar and grip the towel hanging down rather than the bar. It's a lot harder to grip and it makes you grip very tight
 
What about that foam pad the pus*ies :action10:use for squats? Slide that over the pull-up bar and grip that. That might be worth a try, even for a dead hang.
 
I find when doing a high rep workout my wrists can't take it sometimes.

This is something I need to improve. They are okay on lower rep, heavy weight workouts, but more reps takes more time and they seem to tire :mad:
 
I'm not a fan of the mixed grip technique on deadlift, because of the alteration it has in upper arm and shoulder positions and loading. I'd be far more inclined to recommend you simply focus more on gripping exercises, like farmer's walks, holding the last rep of your pulling exercises, using whichever grip results in your pakms facing the direction the weight is moving in any isolated bicep/tricep exercises, or doing wrist curls. I'd also recommend using chalk on your pulling exercises (if you're not already), although that's more a treatment than a cure.
 
Try good old fashioned heavy farmers walks to improve grip strength, best to use two heavy kettlebells. There are actually three types of grip strength: Holding Grip Strengh(how long you can hold onto the pull up bar, dead lift bar, etc), Crushing Grip Strength(The type required to close a gripper, or crush a can of soda), and pinching strength(this would be the kind where you try and hold a weight plate by just pinching it with your fingers). A weakness in any three of these types of grip strength may be affecting your performance, so its best to train them all. Like I said, farmers walks are great, but so are false grip pull ups, and you could also invest in a gripper. Good luck!
 
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