The Grip Bible ~ Grip it and Rip it!

[robert da strongman]

here we go the official grip thread.

post up your questions, workouts, or feats of hand strength

[robert da strongman]

5 areas of grip.....

pinch---your thumb strength
crush---the ability to squeeze with the hand
static---holding an object
forearm---surprise this is where the majority of the muscles are
fingers---open hand work or recovery

[Viking]

One of the funnest things to workout. Heavy weight barbell hangs, plate pinching, blobs...ah this list goes on and on.

Rolling Thunder!!!

[robert da strongman]

if you have 2 rolling thunder handles do hercules holds in a cable crossover machine

[Shadow]

There's this thing in one of the gyms I go to called "the gripper". You load it up with plates and then squeeze the shit out of it with both hands or unilaterally. I usually hop on that and do a bunch of sets till I can't feel my hands or forearms anymore.

[robert da strongman]

good old fashion grip machine
those are great for crush strength

[mts]

My Dad has the world record for the old fashion grip machine both right and left handed.

Question: is there a way to make a generic rolling thunder?

[Viking]

My Dad has the world record for the old fashion grip machine both right and left handed.

Question: is there a way to make a generic rolling thunder?

Yep!

[robert da strongman]

Yep!

and Viking wins for the most useless answer ever...:D


2" pvc
canvas d-strap

[mts]

and Viking wins for the most useless answer ever...:D


2" pvc
canvas d-strap

LOL thanks robert

[robert da strongman]

my plan is to hit grip once every week. 1st week will be just forearms. will do these on a cardio day inbetween my trips on the treadmill. just looking to do wrist curls and hammer curls. the next week will be a full on grip session. pinch, RT, and COC's.

[tjoe]

I hang off of a 2.5" bar with a bit of extra weight strapped on for time. I go for about 60-90 seconds (since that is the time limit of most strongman events)

[kp3131]

my plan is to hit grip once every week. 1st week will be just forearms. will do these on a cardio day inbetween my trips on the treadmill. just looking to do wrist curls and hammer curls. the next week will be a full on grip session. pinch, RT, and COC's.

would it be better to do grip once a week, or splitting up the days like doing pinch one day, then crushing, and static on another day?

[robert da strongman]

would it be better to do grip once a week, or splitting up the days like doing pinch one day, then crushing, and static on another day?

depends on what else you do.
once a week works well for me. add in the deadlift day and event day then i really hit grip 3x a week

[kp3131]

alright cool

right now i am doing grip on three different days, once on deadlift day, and then two on different days keeping them spaced at least one day apart. i don't have any equipment for an event day, but hopefully soon.

[robert da strongman]

what are you doing for grip?

[robert da strongman]

lets see....some exercises. that you can do in the gym with minimal stuff.

wrist curls--the old standby
plate pinches
static holds with a bar
rope pullups---or do cable work with a rope handle
towel pullups

[kp3131]

i do wrist curls
just started doing plate pinches
static holds with the end of the bars that are fatter

i need to try doing so rope or towels pullups

i also thought about trying to do rows with a towel to see how that worked

[robert da strongman]

the rope pullups are nasty.


ah yes the holds..what will we call them here?

[kp3131]

for the rope pullups do you just take the rope that you would use for like tricep pushdowns and hold on to it without resting your hands on the big rubber end pieces if that makes sense?

[robert da strongman]

for the rope pullups do you just take the rope that you would use for like tricep pushdowns and hold on to it without resting your hands on the big rubber end pieces if that makes sense?

you can.
or got to a hardware store get a 3foot piece. you want it at least as thick as the tricep rope. if not get several pieces and tape them together.

[kp3131]

ok cool, thanks man. i will try out some rope pullups on my next back day.

[tjoe]

from a charity event we do every year. I am going up against my buddy from school (Chad) who I train. He is currently knockin on the door of a 365 bench and pulls in the mid 5s consistantly. These charity events are always pretty fun.

S41M5Vg95KY

[big_duuude]

I've just started the HE-MAN HOLDS from the floor.
As holding two bars with big 25Kg/55Lb plates on a rack with only 18" room to hold is uncomfortable. Besides it's faster when you only have to load one end.
I did one set of
25Kg/55Lb for 30secs
40Kg/88Lb for 12secs
45Kg/100Lb for 10secs

Counting was simply one-one-thousand, two-one-thousand,..etc.

It must be the angle because I could feel it hitting the flexors better than 225Lb on the rack.
Not sure if I should do it once or twice a week though ?

[robert da strongman]

what else are you doing for grip?

[big_duuude]

Nothing at the moment, I have crappy grippers which don't seem to help.

[robert da strongman]

well do the holds 2x a week throw in some plate pinches
and get a COC from ironmind

[Mobster]

Stand aside... I have arrived. Real name Steve Gardener, GB name Mobster. Grip... there are others and there is me.

[robert da strongman]

welcome
post up some of that crazy stuff you do.

[Mobster]

Ok. A couple of starters to wet the taste bads (I've a lot on today and might not get back on until 6pm or so):

The most popular video on my youtube account (5100+ views in 4 months or so)
http://www.youtube.com/watch?v=c2dtCQPtL-c

A personal choice
http://www.youtube.com/watch?v=mfqyvZCeSQg

More to come from the 2x British Grip champ (2006/08) and current European Champ (2008).

[tjoe]

yep, thats some grip bro! I take it that is your specialty?

[Mobster]

Tjoe: Yep. I'm gym strong on other lifts but my grip is right up there in the 10 ten.

[Mobster]

As an aside I did 3 singles with 4-5lbs less than what I think is the official record on the 2" v-bar during my second time of training the lift this very evening... cos I is brutal ha ha. According to the FBBC site it's 289 and I did about 285lbs for 3 x 1 reps :D

[tjoe]

well, I'm no Mobster, but...
I did my hangs fromthe 2.5" bar today after some farmers and some rows,
me + 25lbs. for 60 seconds. Nothing crazy but it's up from last time :)

[Mobster]

We have a scaffold bar affixed in our gym so ours are done on a 2" bar. Anything from 30-1 min 30 is cool. 2.5inches, plus 25 and for 1 min is good.

[robert da strongman]

damn insanity!!!


well i did farmers holds today....335 for 8seconds. RODEO baby!!!!

[Mobster]

Among the long list of fucked up shit I did today was a bar hand against another equally heavy (280) guy and I kicked his ass with 1.05. I had LOADS left ha ha. I was even fucking with him as we hung there ha ha.

[robert da strongman]

ok that needs a vidoe or description...

[robert da strongman]

found this from elitefitness


http://www.elitefts.com/documents/rosie.htm

[tjoe]

good find bro.
on a side note, I got a piece of 2.25 inch PVC today that was just layin around the gym. SO I am going to cut (2) 6" pieces then attach a rope or chain through each one so I can make a handle.
Exercise 1 - Attach each one to the cable crossover unit and practice the hercules hold. The stack (with normal handles) is not bad, but I have a feeling with a 2.25" grip it'll get pretty rough.
Exercise 2 - Practice the one hand deadlift thingy. we already have a pin to load plates on so we just need the handle. (is kind what the rolling thnder is like?)
Anyway I am pretty excited about the Hercules hold idea. I think it will be challenging with that thick of a grip and if it works well, it will be a cool addition to our annual charity event we do.

[robert da strongman]

good idea!

yes herc holds with that will kill
can you invest in RT's?

[robert da strongman]

simple pinch block

4x4 about 6-8 inches long

heavy duty eyehook

hook up to loading pin or cable.

squeeze like hell

[Mobster]

ok that needs a vidoe or description...

Oops. It should have said bar hang not bar hand.

[GameofInches]

Mobster,

I currently have the COC #1 and can close it for 10-15 reps consistently. I ordered the COC #2 and #3 which should arrive tomorrow. Do you think based on where I am at now, that it would be at all possible (with hard consistent training) to close the COC #3 by August?

Thanks man! It is much appreciated!

[robert da strongman]

Oops. It should have said bar hang not bar hand.

now that makes sense:D

[robert da strongman]

Mobster,

I currently have the COC #1 and can close it for 10-15 reps consistently. I ordered the COC #2 and #3 which should arrive tomorrow. Do you think based on where I am at now, that it would be at all possible (with hard consistent training) to close the COC #3 by August?

Thanks man! It is much appreciated!

i will answer...

going to need to hit 10+ with the 2.
but it is no guarantee for the 3.

practice negatives with the 2 and 3.

[GameofInches]

i will answer...

going to need to hit 10+ with the 2.
but it is no guarantee for the 3.

practice negatives with the 2 and 3.

Yeah, I think I will be able to get the #2 for 2 reps on my first try and then I will work on doing sets with the #2. and I will try negatives with the #3. I was also thinking of chocking the #2 or #3 and try that. I think I am going to begin devoting 1 of my off days to working with my grippers. I would really like to close the #3. I want to get certified at the #3

[robert da strongman]

make sure you can close the 3 a couple reps before trying to certify.

[GameofInches]

make sure you can close the 3 a couple reps before trying to certify.

yeah, your right. That is critical

[robert da strongman]

remember when you certify they open a new one out of the package

[GameofInches]

remember when you certify they open a new one out of the package

Yeah, thats true too. And they also make you start it from a credit cards width, right? I dont train my grip too hard, really just whatever I get from my workouts and when I play with my COC #1. So I think once I get training real hard with my grip, I think I should see a nice increase in my strength.

[Mobster]

I'm probably doing grippers too much but usually try 7 or so hard attempts with the next gripper up (there's no magic in the 7 it's just a number which works for me).

[greuceanu]

What next gripper up? Didn't you just close COC4?

[robert da strongman]

Yeah, thats true too. And they also make you start it from a credit cards width, right? I dont train my grip too hard, really just whatever I get from my workouts and when I play with my COC #1. So I think once I get training real hard with my grip, I think I should see a nice increase in my strength.

always work on those grippers

[Viking]

I did some farmer holds for a PR

285 each hand for 45 seconds then about 5 mins later I did 350 each hand for 24/25 seconds. I love farmer holds now, shooting for 400 each hand for 30 seconds.

CoC on the list for my next big equipment order.

[robert da strongman]

nice holds!

[Viking]

Thanx bro, I was so stoked after the second one!

[Mobster]

What next gripper up? Didn't you just close COC4?

Yes about 4 months ago but I'm not getting it right now. So I'm back to hitting that as many times as I can each session. I also train on a David Horne adjustable gripper and that goes above what would be a 4.

[Viking]

Mobster

How many different exercises do you regularly do for grip?

[Mobster]

Loads. I have ones I'll do out of competition season as it were (grippers, pinch , whatever I like), the few I'll want to certify on (2-3 a year) and then there's competition lifts. Right now I'm doing more lifts than I've ever done but usually it's limited to 5-6.

It's worth mentioning that training the grip in most grip lifts doesn't kick the CNS as hard as say a big compound movement would. Some can impinge on it a little (any where the weight is heavy enough to mimic say a deadlift weight (like heavy Rolling Thunders) were my back (always fragile) will be sore as well as traps and (if done hard) the forearm too. I also cannot train the smaller lifts every day either but that's less to do with overall CNS stress and more to do with no progress. So no grippers every day for example.

[tjoe]

good idea!

yes herc holds with that will kill
can you invest in RT's?
well I could I guess... but that is money I was trying to save for something else:D
the handles I made from PVC didn't work as well as I had hoped for... it's too easy to grab them "off center" which actually makes it easier to hold onto. SO the RTs would be a good idea (but I need 2 for the hercules hold idea:()

[robert da strongman]

yeah get a buddy to buy one.

they are worth the investment

[Kelly Baker]

My Grip Training today

10 lb plate tosses for pinch 3 x 30 (next time I'll try the 25's. I like my toes though...)
BW "hangs" fingers only on square part of squat rack 3 x 15 seconds
He-Man holds 45 lb plates on each bar 3 x 20 seconds

[Viking]

Looks great KB! I rarely hear about the ladies doing grip workouts.


Idear, they should make odd number plates for weight like 60 70 80 so we have something higher than 45 and under 100 to do one handed plate tosses.

[robert da strongman]

love it when Kelly shows up!!

great stuff!!

[Kelly Baker]

Looks great KB! I rarely hear about the ladies doing grip workouts.

I enjoy grip. It makes sense for me to do because of the obstacle course and it's just another training challenge, therefore fun.


love it when Kelly shows up!!

great stuff!!

Hi! Thanks! lol Like I said before...Real Women Train Grip. :)

[Mobster]

My Grip Training today

10 lb plate tosses for pinch 3 x 30 (next time I'll try the 25's. I like my toes though...)
BW "hangs" fingers only on square part of squat rack 3 x 15 seconds
He-Man holds 45 lb plates on each bar 3 x 20 seconds

If you check my log for Saturday I did some one hand pinches (part of the upcoming Chad Woodhall challenge event is a medley which includes one hand pinching a pair of 45-pound plates) and then did the 2 10-kilo (22lbs each) pinch toss. Literally you throw them from hand to hand until exhaustion.

Rope hangs, baring in mind how often the thick hemp ropes are seen on assault courses, would be very cool. But very hard on the skin as the rope usually has some oil in it.

[Mobster]

Looks great KB! I rarely hear about the ladies doing grip workouts.


Idear, they should make odd number plates for weight like 60 70 80 so we have something higher than 45 and under 100 to do one handed plate tosses.

If they aren't being flipped as they are tossed and just thrown and caught then there's a bunch of ways to get around the odd numbers needed.

[Kelly Baker]

If you check my log for Saturday I did some one hand pinches (part of the upcoming Chad Woodhall challenge event is a medley which includes one hand pinching a pair of 45-pound plates) and then did the 2 10-kilo (22lbs each) pinch toss. Literally you throw them from hand to hand until exhaustion.

Rope hangs, baring in mind how often the thick hemp ropes are seen on assault courses, would be very cool. But very hard on the skin as the rope usually has some oil in it.

I'll check that out! I can work in the paired plate pinches with my other stuff. The tossing of that 10 lb plate could have gone on for a long, long time. I might have to clamp a 10 and 5 together to get what I need.

I wear gloves on the course for a damn good reason and it's because of the sick damage you can do on the wall, bars, and cargo net. I've popped callouses off through my gloves which is always fun to discover when you pull them off. My hands are trashed from doing this, but the only time I care about that is when I have to meet clients.

[robert da strongman]

i know i posted it in here but a good way to do pinch is to create a block with a 4x4 and eye hook

[Kelly Baker]

i know i posted it in here but a good way to do pinch is to create a block with a 4x4 and eye hook

Home Depot here I come....

[GameofInches]

I just got my COC #2 and #3 in today. I just messed around with them today and closed the COC #2 for 3 sets of 2 reps with each hand. I tried the #3 and closed it about a quarter of the way, but I def have a long way to go. I am happy with closing the #2 but I want more reps with that and the #3 is very humbling. But I am going to focus more on my grip strength in order to get the #3.

[robert da strongman]

jeezus that is sick....

[Viking]

Real Women Train Grip. :)

(jaw hits floor)


If they aren't being flipped as they are tossed and just thrown and caught then there's a bunch of ways to get around the odd numbers needed.

I suppose, just got to put the thinking cap on...and find some 100lb plates with free shipping...


I just got my COC #2 and #3 in today. I just messed around with them today and closed the COC #2 for 3 sets of 2 reps with each hand. I tried the #3 and closed it about a quarter of the way, but I def have a long way to go. I am happy with closing the #2 but I want more reps with that and the #3 is very humbling. But I am going to focus more on my grip strength in order to get the #3.

Nice work bro!

[GameofInches]

jeezus that is sick....

haha were you refering to my post? I am really shocked if you were b/c I didn't think I did anything great today. I have a lot more work to do before I will be happy with what I have done. And if your response was to me, thank you for the compliment. And if it was not, then that it totally fine too. lol

[robert da strongman]

yes i was.
i cant close the 2

[GameofInches]

yes i was.
i cant close the 2

Oh wow, well thank you again for the compliment. It means a lot coming from you! I got started with the COC grippers b/c of your thread on grip over at the other board. Oh, I also (just finished it about 20mins ago) made the block of wood with the "I bolt" in it for pinch gripping. I plan on really trying to improve my grip.

[robert da strongman]

my crush grip is terrible...i have to really train it to make it work. but thats the challenge i like and why i started training grip in the first place.

right now concentrating on static for farmers.

[GameofInches]

my crush grip is terrible...i have to really train it to make it work. but thats the challenge i like and why i started training grip in the first place.

right now concentrating on static for farmers.

I hear ya, the static strength is a whole nother beast

[Mobster]

Use a metal block if you can, Wooden ones tend to allow more weight to be lifted because of the grain and take chalk etc very well. Gabriel Sum, on youtube, pulled 120-kilos on such a set up but I still kicked his ass at the European championships.

[tjoe]

did my hangs today
2 sets of 60 seconds
me +35lbs. on both.
Also did Farmers the other day, 250 a hand for apx 100ft. not sure about time though. either way, in the comp I am doing it's 250 per hand 100ft. so I should be good... just gotta work on going faster :)

[GameofInches]

I did 3 sets of 2 reps again with my COC #2 after I did deadlifts and then I did 1 set of 10 reps with the COC #1. I wasn't focusing on my grip work, just playing around. I am happy b/c I deadlifted 500lbs for the first time today (I know its not huge weight, but something new for me). I did use straps and a belt when deadlifting today. I never use a belt of straps but I do double over hand and my hands felt weak and I wanted to make sure I got the 500lbs. so I used them.

[Gaoshang Xiongshou]

My apologies for arriving late to the party... but better late than never :D

02/17/09 Grip:

Captains of Crush
100x10
195x9
140x10x2
100x30

E-Y-H Bands
drop set from red

[Viking]

did my hangs today
2 sets of 60 seconds
me +35lbs. on both.
Also did Farmers the other day, 250 a hand for apx 100ft. not sure about time though. either way, in the comp I am doing it's 250 per hand 100ft. so I should be good... just gotta work on going faster :)

Do you have bands? tie ine to you and have a buddy apply appropriate resisitance and walk with you, should help with your speed without having to do it uphill.

[Viking]

My apologies for arriving late to the party... but better late than never :D

02/17/09 Grip:

Captains of Crush
100x10
195x9
140x10x2
100x30

E-Y-H Bands
drop set from red

It's all good GX, nice workout by the way. High reps can be killer on the forearms.

[robert da strongman]

My apologies for arriving late to the party... but better late than never :D

02/17/09 Grip:

Captains of Crush
100x10
195x9
140x10x2
100x30

E-Y-H Bands
drop set from red

ah he finally shows up...haha

[Gaoshang Xiongshou]

It's all good GX, nice workout by the way. High reps can be killer on the forearms.


The way I see it, I am about a month away from closing the No. 3. Actually, I have gotten 10 with the No. 2 a few times already. Before I give the No. 3 a try, I am looking for somewhere in the neighborhood of closing for ten reps on the No. 2 about 80% of all attempts. I sprinkle is negatives also, and if you never followed me on MD, know this: I live for high volume.

[GameofInches]

The way I see it, I am about a month away from closing the No. 3. Actually, I have gotten 10 with the No. 2 a few times already. Before I give the No. 3 a try, I am looking for somewhere in the neighborhood of closing for ten reps on the No. 2 about 80% of all attempts. I sprinkle is negatives also, and if you never followed me on MD, know this: I live for high volume.

Nice gripper work. Def impressive! Keep it up!

[Mobster]

The way I see it, I am about a month away from closing the No. 3. Actually, I have gotten 10 with the No. 2 a few times already. Before I give the No. 3 a try, I am looking for somewhere in the neighborhood of closing for ten reps on the No. 2 about 80% of all attempts. I sprinkle is negatives also, and if you never followed me on MD, know this: I live for high volume.

Look at buying something in between. Either a Beefbuilder, HeavyGrips or Robert Baraban gripper - they all have something between a 2 and a 3. Indeed Ironmind do their 2.5 etc now.


My apologies for arriving late to the party... but better late than never :D

02/17/09 Grip:

Captains of Crush
100x10
195x9
140x10x2
100x30

E-Y-H Bands
drop set from red

Ways to go yet LOL. But the work set looks good.

Another grip nut joins the fold!!

[Kelly Baker]

So here's what went down this morning

Plate tosses w/ 10 lb plate 3 x 40 each hand
Finger hangs from squat rack (no thumbs) 3 x 25 seconds
grip squeeze work using plate clamp (because I still haven't bought my CoC's. You may rebuke me for this) 3 x 15 each hand
He-Man holds with 45 lb plate on each bar 3 x 15 seconds. After the prior abuse, I suppose I shouldn't be annoyed by this, but I am.

[robert da strongman]

good stuff Kelly!

[weightgain4000]

How much volume is most effective? How often should workouts be rotated? What day would it be best to do grip work: after DE or Me or on a GPP/assistance day?

I have no idea how to train grip.

[Sistersteel]

Just thought I would drop in a say hello. I posted a thread on some methods of improving grip strength if anyone is interested in checking it out :) Hope it helps!

[robert da strongman]

i do one grip workout per week. not counting deads or strongman events

i little volume. consider it a me day. low reps no more than 5sets.

of course everyone is different

[robert da strongman]

GNC Grip Gauntlet at the Arnold Sports Festival by Randall J. Strossen, Ph.D. | ©2009 IronMind


“The GNC Grip Gauntlet will be returning to Columbus, Ohio and the Arnold Sports Festival in a big way,” grip star Wade Gillingham told IronMind today.


Wade Gillingham - master of the GNC Grip Gauntlet - will be giving you a chance to join the ranks of the grip world elite at the Arnold Sports Festival. Randall J. Strossen photo.


And in response to what seems to be a renewed interest by the grip community to try their hand at the prestigious GNC Grip Gauntlet, Wade Gillingham announced that the heavy version of the GNC Grip Gauntlet will be run this year - so if you’ve got what it takes, here’s your chance to prove it.

“There are a number of monsters in the grip world coming [to the Arnold Sports Festival] this year and to serve them up something south of 200 pounds on the Rolling Thunder and anything other than a Captains of Crush No. 3 gripper just seems wrong to me," Gillingham said.

It has been four years since the original weights of the three-event test of hand strength were contested, Gillingham confirmed for IronMind, and in the three previous occasions that the heavy weights were used, only Wade Gillingham and Monte "Alpha Male" Brown were able to succeed at all three events. However, as a sign of just how far grip strength has progressed, partly due to the overwhelming success of the GNC Grip Gauntlet and the introduction of grip strength to thousands of people, last year, off to the side of the GNC stage, Tex Henderson quietly became the third man to ever complete the heavy version, and just last month professional strongman John Connor became the fourth.

“Grip strength is evolving,” said Gillingham. “More people are trying it and like any sport, the bigger the sampling set of athletes, the more the sport will evolve in training and technique, with the results being bigger lifts. I can see a day in the not too distant future that a heavier blob will be needed, a Captains of Crush No. 3.5 gripper, and at least five plates on the Rolling Thunder."

So if you think you’ve got a serious amount of grip strength or just want to have some fun seeing what you can do, stop by the GNC booth, say hi to the Gillingham brothers and give the GNC Grip Gauntlet a run for its money.

[robert da strongman]

Walking the Blob by Randall J. Strossen, Ph.D. | ©2009 IronMind


To others, it was merely one end from a broken York 100-pound dumbbell, but grip guy Richard Sorin recognized the challenge it posed - he named it “The Blob” and anyone who could pinch grip one and lift it earned some major bragging rights in the world of grip strength.

Richard Sorin and the Blob were first presented to the larger strength world in the early 1990s as IronMind worked to bring more attention and respect to feats of grip strength. Since then, the grip world has grown substantially and not just in size - the quality of today’s top performances keeps extending the boundaries, and the Blob is no exception.

Sure, merely deadlifting a Blob with a pinch grip remains a meritorious feat of grip strength that few can perform, but the top dogs are giving Blobs serious air time and they are moving these defiant chunks of iron in ways that were unthinkable even ten years ago.

Blob master Wade Gillingham, using actual Blobs, routinely carried a pair about 90 feet, as part of a standard grip workout, and recently (February 19, 2009), Rex Hubbard, using a pair of blob-like implements, trotted for a very impressive 91-feet 11-inches.

IronMind’s understanding was that Wade’s mark had never really been put forth as a world record, but was merely a training lift that happened to also be better than what anyone else could do. But wait, who’s that on a cold Minnesota night shuffling along with a Blob (real ones) in each hand?

Once again, he makes no claim that it is any sort of official record, but Wade Gillingham told IronMind today that he took his Blobs for a 107-foot two-inch walk last night.

With that said, IronMind will leave it to others to debate thin Blobs, fat Blobs and fake Blobs, but based on the latest reports, one thing is crystal clear: Blobs were made for walking.

[weightgain4000]

Thanks Rob!

[Viking]

Nice rob! I really need to get my rolling thunder stuff on video, I WILL OWN THE RECORD SOMEDAY!!

(not related to RT)
I practice with bar ends for grip too, stack the plates on with the bar end off and standing up, grip then deadlift it...

[tjoe]

I did my hangs the other day with a 45lbs plate... 60 seconds.
gettin better...

[Viking]

Here's alil video I found...

_pk434aXKz0

[robert da strongman]

boredom at work...

coc trainer
5x5
coc 1
5x5---last set for each hand was rough, forced reps
imtug 4
5x5---top and bottom
coc1
holds 30 seconds 2x
trainer
repped out 30

[Gaoshang Xiongshou]

Grip: 03/04/09

Captains of Crush
100x10
195x9
140x10x2
100x40

E-Y-H Bands
drop set from red

*active rest - soft rebound

[robert da strongman]

sweet!

[Sistersteel]

The Achilles Heel in the deadlift for powerlifters and the farmer’s walk and other events for the strongman is grip, or namely the lack thereof.

Very simply boys, you’re only as strong as what you can hold! ;)

I made a post a few days ago that explained the different types of grip, so I wanted this thread to serve as an assembly of effective ideas to improve grip strength, and in turn, your performance.

First, I want to share a very useful piece of literature with you boys that I personally have found extremely informative. The book is called:

"Mastery of Hand Strength", by John Brookfield.
Here is the link to purchasing the book:

http://www.amazon.com/Mastery-Hand-Strength-John-Brookfield/dp/092688803X

The book mentions several distinct types of grip strength, including supporting, crushing, and pinching. The book will also help you determine what forms of grip strength are the most suitable for your sport so that you can make the necessary improvements to step up your game.

So that this thread does not drag and discourage you guys from reading, I am going to section it out and make short posts.

Respect,

SS

[Sistersteel]

Why Train Your Grip?
The Case for Surplus Grip Strength

Some of you might be thinking, “Why the need for specific grip training?” Won’t training for your sport give you the ideal stimulus?” If it did, no one would ever lose a deadlift inches from lockout or drop a farmer’s walk implement prematurely. If grip is the weak link, it must be given special attention.

Even if grip strength is adequate, I think that surplus strength can be advantageous to a point. Surplus hand strength will give athletes confidence to pull with maximum force with no fear of losing their grip. I have noticed that when athletes have a deficiency in grip strength, they do not exert maximum force on the bar for fear of the bar ripping out of their hands. In a sense, the weakness in the hands inhibits the prime movers.

Finally, since strength athletes are continually trying to lift more and more weight, the grip must remain one step ahead. :)

[Por2gue]

My grip is shit. Right hand pieced back together with pins, no hope for me. I'm strappin for life with the heavy weights unfortunately.

[italianmanMASS]

I love grip training!!! Lol

[Sistersteel]

My grip is shit. Right hand pieced back together with pins, no hope for me. I'm strappin for life with the heavy weights unfortunately.

Oh man. I'm so sorry to hear that. How did that happen?

Speaking of straps, here is my list of tips for you strong boys.

Straps


Every lifter I know, besides Por2gue who has a legitimate excuse, uses straps waaay too often, period. You do not need straps on exercises like pulldowns, pullups, or curls. If you cannot perform these or other exercises without straps, then you need to seriously consider a grip strengthening program. Now don't get me wrong, I certainly don't have anything against using straps. In fact, I am guilty of using them far more frequently than I should. Straps should be used while doing the Olympic pulls from the hang, for example, and I agree with this. These exercises are for building power, not testing the grip. If you want to improve your grip strength, however, use of the various grip-enhancing devices like straps and hooks should be limited as much as possible.

SS

[Sistersteel]

Train One Hand at a Time

Because of the bilateral deficit, training one hand at a time yields better results than training them simultaneously. If one hand is weaker than the other, training it separately will ensure sufficient stimulation and bring up any weaknesses.


:)

[Sistersteel]

Variety is Key

Just as there is little carryover among the different types of grip strength, there is rarely carryover among similar types of grip of different widths (i.e. different diameter bars or different width pinch grip blocks). For example, I have seen several strongman competitors with impressive performances on thick bar lifts demonstrate only average strength when holding onto a normal diameter farmer’s walk implement.

My point is that when training the grip it is important to use various implements of different sizes to maximize strength in the numerous angles and positions of which the hand is capable.

[Sistersteel]

Grip the Bar Correctly

One can grip the bars in two different ways: the hook grip and what could be termed the “reverse” hook grip. Believe me, this grip has allowed me to hold significantly more weight. It can work wonders for strongman exercises like the farmer’s walk and Hercules Hold. I often notice that people who have problems holding onto the bar do not grip it correctly.

A simple tip is to wrap the thumb over the middle and index fingers. Use the thumb to press down firmly on the fingers to hold them in place. This will ensure a firm grip on the bar. The hook grip is also effective, although those that are unaccustomed to it may find it uncomfortable or painful, especially when they first give it a shot.

For more information on various types of grip, here is the link to the thread I had previously posted:


http://forums.rxmuscle.com/showthread.php?t=2022

[Sistersteel]

Before I go to bed, I wanted to post at least one Grip Exercise. Maybe someone will put it to good use tonight. lol

Just kidding

Isometronic One Arm Rack Pulls

Start with the bar set between two sets of pins. It should be resting at about knee level. Brace the non-working hand on the thigh and pull the bar into the pins. Hold this for at least 6-8 seconds, pulling as hard as possible then switch hands. The main reason for pulling into the pins is that less energy will be focused on keeping the bar from tilting. Without this “distraction,” you can put more energy into pulling straight up and taxing the grip as it would be in a deadlift or farmer’s walk. If you are a strongman competitor and you have a contest with a thick bar lift, I recommend that you use the thick bar here as well.

I am including a photo for visual assistance. I rock!

[italianmanMASS]

excellent thread sistersteel!!!!

[Sistersteel]

excellent thread sistersteel!!!!

Thanks darlin :)
I knew you big boys would appreciate ;)

[Sistersteel]

Mornin! Let's move on shall we :)

Suitcase Rack Pulls with Bands

Like the isometronic rack pulls, this exercise will really tax the supporting grip. You’ll be pulling against bands though, which gives it a different feel. I recommend double-looped light bands, but use what you have available. Like pulling into pins, the bands help to stabilize the ends of the bar. To start, set the bar at about knee height, tighten the abs, and stand up. Aim for a minimum of 6-8 seconds then switch. A thick bar can be used here, too.

[Sistersteel]

Thumb Strap Hold

When using the “reverse” hook grip, the thumb must be strong to hold the index and middle fingers in place. Take a lifting strap and hook it to a cable machine. Make a fist, place the strap on the backs of those two fingers, and clamp down tightly with the thumb. A light dumbbell can also be held to replicate holding onto a bar. :)

[Sistersteel]

Pinch Grip

Like the strap hold, the pinch grip will help strengthen the thumb, which is often the weak link. It can be done with two plates held flat side out, or with a pinch grip block and a loading pin or weight stack. A pinch grip block doesn’t have to be anything fancy; a block of wood 1-2 inches in width with a hook or eyelet screwed in will work just fine. Better yet, make several blocks of different widths.

[Sistersteel]

Thick Dumbbell Zottman Curls

This exercise really overloads the forearms and the thumb when the arm is pronated; you’ll see much better results with a thick-handled dumbbell than with a normal dumbbell. Zottman curls can be done on a preacher bench or standing, and I prefer to use lower reps with heavier weight. These are not true Zottman curls, though, since the forearm is not fully supinated on the eccentric component; we avoid the fully supinated position because we’re trying to bring the most amount of forearm musculature into play here.

[Sistersteel]

Thick Dumbbell Row

Grasping a weight in a static position is one thing, but pulling it explosively towards you is another matter entirely. In this variation of the dumbbell row, we’re using a thick handled dumbbell and trying to tax the grip as it might be in a grappling match (i.e. the opponent trying to pull his arm away from you). Set up just like a regular bent-over dumbbell row, and once you’re in position, pull the dumbbell explosively upwards towards the hip, as shown in the picture. A thick handled dumbbell can be made fairly easily out of a short section of pipe.

[robert da strongman]

Mornin! Let's move on shall we :)

Suitcase Rack Pulls with Bands

Like the isometronic rack pulls, this exercise will really tax the supporting grip. You’ll be pulling against bands though, which gives it a different feel. I recommend double-looped light bands, but use what you have available. Like pulling into pins, the bands help to stabilize the ends of the bar. To start, set the bar at about knee height, tighten the abs, and stand up. Aim for a minimum of 6-8 seconds then switch. A thick bar can be used here, too.

you can also do these as wrist curls

[Gaoshang Xiongshou]

03/13/09 Grip

Captains of Crush
100x10
195x10/7 (right/left :mad:)
140x12x2
100x50
IMTUG No. 5x8x2 ring+pinky

E-Y-H Bands
red x20
blue x20
yellow x30
green x30
white x50

[robert da strongman]

good stuff.
dont sweat the 7.


hehe have my grippers in my lunch bag....

[Gaoshang Xiongshou]

I just like to be the same on both sides... some days, it happens... some days, it does not.

I am going to need chalk for the No. 3 though, and I was hoping to do it without.

[robert da strongman]

I just like to be the same on both sides... some days, it happens... some days, it does not.

I am going to need chalk for the No. 3 though, and I was hoping to do it without.

yeah chalk helps a lot.
rethinking playing tonight...farmers walk tomorrow

[Gaoshang Xiongshou]

Should I just go ahead and get chalk now while I am still training for the close?

[robert da strongman]

Should I just go ahead and get chalk now while I am still training for the close?

yeah you might as well.
get used to how much you need.

[Skeptic]

I work out with my 15 year old son. How do I know when we've had a good end-of-week grip session?

When he says "Dad, can you shake my shake for me? I can't hold the shaker."

[robert da strongman]

good workout when i have to steer my car with my forearms

[GameofInches]

Has anyone chocked a gripper before? I want to choke mine, but not sure how to clap it down. Any ideas?

[robert da strongman]

a strap wrench??

or cargo strap?

[Sistersteel]

Thick Bar Pull Up

Another easy (and cheap) way of building grip strength is with thick bar pull-ups. This version requires two short pieces of pipe to slip over the pull-up handles on most power racks. The pipe can be purchased at most hardware stores for a few dollars. Again, we’re trying to tax the grip here, so explosive reps are the goal.

[Sistersteel]

Leverage Bar

Since grappling sports are very dynamic, training the hands for grappling must be as well. The pulling and twisting of your opponent will test your grip at various angles, so I recommend using of a leverage bar of some sort. Leverage bars are not hard to make; with a little creativity, they can be improvised pretty easily. In the picture, I am using a loading pin with a small weight and a secure collar. A small sledgehammer will also work well. Aside from pronation and supination, be creative and use various angles and patterns at which you feel weak.

[Sistersteel]

Wrist Roller

You may have done (or still do) these with the arms held out and in front of you. Stop! This is a forearm exercise, not a test of shoulder endurance. If you’re interested in training your forearms hard, do it the right way. Straddle two benches or boxes and let your arms hang straight down as shown. Use heavy weight, and do lower repetitions. Be sure to roll it up with the wrist extensors and the wrist flexors (some call this “forward” and backward”). Rollers of various diameters can be used. Pictured is a roller I made from PVC pipe.

[Sistersteel]

Grippers

For many sports, grippers will be of limited use. But they can assist in sports such as hockey, where a tight grip will afford the player better control of the stick. There are various quality grippers on the market, and it may take some searching to find which level of resistance you need.

[robert da strongman]

ASC Will Feature the IronMind® Grip Challenge by Randall J. Strossen, Ph.D. | ©2009 IronMind


ASC’s Dione Wessels and IronMind’s Randall Strossen are teaming up to put grip contests front and center by featuring them at American Strongman Corporation’s “Live” events across the country.


Strongman contests and the Rolling Thunder® have a long and rich history, and Odd Haugen’s Beauty and the Beast contests are where it all started: The 2000 Rolling Thunder World Championships was a kickoff event in a Honolulu sports bar the night before the strongman competition began. That’s four-time World’s Strongest Man winner Magnus Ver Magnusson getting ready to pull, just to give you an idea of the talent pool at these contests. Randall J. Strossen photo.


“Testing your grip strength provides a natural challenge and it’s fun, so Dione and I thought, why not take advantage of the ‘Live’ platform to showcase the IronMind Grip Challenge,” said Strossen.

“At IronMind®, we’re big believers in the KISS principle,” Strossen said, “as in ‘Keep It Simple, Stupid,’ so we wanted to feature events that are universally-known, with well-established standards of excellence. The two events we are going with are the Rolling Thunder®, for maximum weight, and Captains of Crush® grippers.”

“We’re running grippers the way stones are done in strongman,” Strossen continued. “A tougher gripper always wins, but reps rule below that. So, anyone who closes a CoC No. 3 beats anyone who only closes a CoC No. 2, for example, but 14 reps on a CoC No. 2 beats 12 reps on the No. 2.”

“This is a big departure from the way gripper events are usually run in grip contests, which just focus on the hardest gripper you can close,” Strossen explained, “but one of the problems with that is too many people end up with the same score. We think this is better because it will help clear the air about who really is stronger than whom, plus it will be a lot more interesting for spectators.”

“The whole concept of ‘ASC Live’ is to reach out to the American fan base,” Dione Wessels said. “What better way to reach out and touch our fans than with the Ironmind Grip Challenge? Testing your grip strength appeals to a lot of people and the IronMind Grip Challenge will feature fan participation, as well as top strongman competitors. And this isn’t just for people who train in gyms - blue collar fans across the country work with their hands and some of these guys have really strong hands, so by pairing up with ‘ASC Live,’ the Ironmind Grip Challenge will probably find the next grip-strength star in our ‘Live’ audiences. This is a great way to reach out and touch the fans and this is a great way for fans to get a handle on what the ASC athletes really do.”

“IronMind will be providing prize packages in the first-of-its-kind competitions, with ASC and IronMind pairing at ‘Live’ events through August. The IronMind Grip Challenges will be taking place in at least six events across the country.”

Stay tuned for more details, and for more information on ASC Live, please check the official ASC website.

Incidentally, don’t think you have to be a man to compete in these contests: “I have a stronger grip than a lot of guys,” said Dione Wessels, who won the women’s class at the 2003 U.S. Rolling Thunder National Championships . . . held in conjunction with Jim Davis’s 2003 X-treme Strongman American Championships.


http://74.205.126.46/ironmind/opencms/system/galleries/ironmind/mvm-rt_lg.jpg

[GameofInches]

I chocked my #2 with a hose clamp today so that way I can practice training the final portion of the close (which is the hardest). I will do those for singles. I will then use my #1 and do no sets for reps in order to train my fingers and the whole range of motion. THis should help my crushing strength improve greatly.

[robert da strongman]

anyone deal with wrist pain and losing grip?
seems my right hand isnt cooperating lately.

[B7emm]

anyone deal with wrist pain and losing grip?
seems my right hand isn't cooperating lately.
i had that happen about a year ago. but mine was from over training. I used a tens unit i have on my forearms and it helps alot. also dexterity balls are good i hear. grip is not my strong point. i can close a coc 1 about 20 times each hand but i cant close the 2.

[Squid]

Ed Coan once told Louie Simmons "If you work your forearms with wrist rollers and exercises like that, basically your forearms get thicker and your hands get thicker and your grip gets no better, he was completely right"

To sum that up it's the fingers that need to be built up majorly

Types Of Grip

Pinch - Thumb strength, Hook grip, Plate pinches etc
Crush - the ability to squeeze with the hand
Static - holding an object
Forearm - A majority of the work for grip work is done here
Fingers/Exstensors - open hand work or recovery

Exercises

Pinch

Plate Pinches - Take three plates or more of any weight you find manageable for 10 seconds of static hold, sandwich them together and hold them together smooth sides facing out, I'm told dimes are good, whatever the hell they are

Hook Grip - Hold the bar inbetween the balls of the fingers and thumb using the thumb as a sort of clamp

26529

Hub Lifting

Possibly the most painful and difficult feat of grip strength for the average athlete pick up a 25lb, 35lb or 45lb olympic plate by the edging around the hole

26530

Crush

Grippers - from the 'Heavy Grips' to the 'Captains of Crush', there are two ways to train with grippers with a set and without

Without a 'Set'
Just squeeze

With a 'Set'
1. Thumb forward, creating a base

2. Plant thumb of off hand on gripper handle closest to thumb pad

3. Grab other gripper hand with fingers of off hand

4. Flex off hand to start the gripper moving while walking the fingers onto the far handle of the gripper

5. Remove off hand

6. Crush

Weighted Grippers

Basically stationary grippers you can load up

ForearmsTowel Deadlifts and Barbell Rows

Wrap a towel and grab it vertically in each hand do the row or dead as you normally would

Hex Head Dumbell Holds

An old favourite of powerlifters, Get a hex head dumbell (a hexagonal dumbell) and hold it by one end, hold it until your grip fails

Fingers/Exstensors

Ironmind Extensors

Bands not disimilar to those adopted by charities at some point in the 2000's livestrong etc, these bands are places around the thumb and fingers as the user expands the hand evenly causing response in the fingers

[Squid]

I actually mean't to post that in the grip post >.<

[WELSHPOWER]

To me the best grip exercise is Judo lol believe it or not, being a blackbelt i've developed a strong grip from 7 years doing judo and constantly gripped the GI, and doing judo exercises for grip!!

[GameofInches]

Does anyone have a link for a solid gripper routine? I am looking for a routine that I can follow (b/c without one I just mess around with the grippers and don't really get anywhere) in order to go from being able to close the COC#2 for a couple reps to being able to close the COC#3. Thanks in advance for the help!

[Mobster]

To me the best grip exercise is Judo lol believe it or not, being a blackbelt i've developed a strong grip from 7 years doing judo and constantly gripped the GI, and doing judo exercises for grip!!

At Seni a few years back I 'sold' grip training (I was working with Stan Pike on his stand) by picking MMA etc guys up by their GI or belts.


Does anyone have a link for a solid gripper routine? I am looking for a routine that I can follow (b/c without one I just mess around with the grippers and don't really get anywhere) in order to go from being able to close the COC#2 for a couple reps to being able to close the COC#3. Thanks in advance for the help!

Sets and reps hold no magic. Just look at what you do for strength for other bodyparts and use that as a template or starting point.

[The Neck]

found this from elitefitness


http://www.elitefts.com/documents/rosie.htm


Great Find!!!

[Ibarramedia]

5 areas of grip.....

pinch---your thumb strength
crush---the ability to squeeze with the hand
static---holding an object
forearm---surprise this is where the majority of the muscles are
fingers---open hand work or recovery

I will be checking this out as I want to increase my grip. Adrian Peterson the running back of the Minnesota Vikings is said to have a very strong grip when shaking hands.

[robert da strongman]

I will be checking this out as I want to increase my grip. Adrian Peterson the running back of the Minnesota Vikings is said to have a very strong grip when shaking hands.

it is an area a lot of people neglect to train

[The Neck]

http://getlifting.info/wp-content/uploads/chalk-hands.jpg


My name is Gaz and I have a problem – I’m addicted to grip training. I can’t help it, I just love it. It started off as one or two grip exercises every now and again, but it’s gotten so bad lately that I’m now doing at least two dedicated full blown grip training sessions a week! And you know what? My performance in almost every other exercise has gone through the roof. That weak link has been taken care of, and I can concentrate on what’s really important – lifting the weight, not holding onto it.

Sure there’s a case for straps and gloves, but if you’re anything like me it’s just an extra thing to remember, and another thing that can go wrong. In this series of articles for GetLifting we’re gonna go through a whole load of different grip exercises to train all the key areas of grip and hand strength, not specific to weightlifting but to climbing, arm wrestling, martial arts, and even manual labour or if you just want to carry your shopping a bit easier!

Start off by adding the exercises into your training (anywhere you like) for 1-3 sets, and gradually introduce new exercises or sets as you see fit. I’ll be giving you tips on how to do this along the way, and letting you know what each exercise is good for so you can pick and choose what’s right for you. Usually they fall into one of these key areas:

.
Crushing Grip – Your ability to close your hand with a powerful contraction of the forearm and literally crush whatever you’re holding. This type of grip is great for arm wrestling and building a strong handshake.

Static Grip – How strong you are at keeping your hand closed against a static resistance. Most weight training exercises use this type of grip when you hold onto dumbbells or bars during sets. This one is essential for everybody.

Pinch Grip – This one is a little alien to most people, but pinch grip is the strength of your hand when you’re holding an object that doesn’t allow you to wrap your fingers around it – with your thumb on one side and fingers on the other. Important for rock climbers and physically demanding/manual labour professions.

Finger Strength – The strength of your fingers either in an open hand position, when performing intricate tasks using the fingertips, or the resilience of each finger on it’s own. Relevant to rock climbers and martial arts enthusiasts.

Wrist Strength – The strength of the wrist when placed under static stress, stretching, forearm contraction, or compression. Useful for martial artists, fighters, and weightlifters.

.
Everybody can benefit from stronger, healthier hands, and hopefully you’ll enjoy this unique and rewarding style of training as much as I do! Next time we’ll look at some exercises in a little more detail.

Until then, train hard!

http://getlifting.info/?p=324

[Ibarramedia]

http://getlifting.info/wp-content/uploads/chalk-hands.jpg


My name is Gaz and I have a problem – I’m addicted to grip training. I can’t help it, I just love it. It started off as one or two grip exercises every now and again, but it’s gotten so bad lately that I’m now doing at least two dedicated full blown grip training sessions a week! And you know what? My performance in almost every other exercise has gone through the roof. That weak link has been taken care of, and I can concentrate on what’s really important – lifting the weight, not holding onto it.

Sure there’s a case for straps and gloves, but if you’re anything like me it’s just an extra thing to remember, and another thing that can go wrong. In this series of articles for GetLifting we’re gonna go through a whole load of different grip exercises to train all the key areas of grip and hand strength, not specific to weightlifting but to climbing, arm wrestling, martial arts, and even manual labour or if you just want to carry your shopping a bit easier!

Start off by adding the exercises into your training (anywhere you like) for 1-3 sets, and gradually introduce new exercises or sets as you see fit. I’ll be giving you tips on how to do this along the way, and letting you know what each exercise is good for so you can pick and choose what’s right for you. Usually they fall into one of these key areas:

.
Crushing Grip – Your ability to close your hand with a powerful contraction of the forearm and literally crush whatever you’re holding. This type of grip is great for arm wrestling and building a strong handshake.

Static Grip – How strong you are at keeping your hand closed against a static resistance. Most weight training exercises use this type of grip when you hold onto dumbbells or bars during sets. This one is essential for everybody.

Pinch Grip – This one is a little alien to most people, but pinch grip is the strength of your hand when you’re holding an object that doesn’t allow you to wrap your fingers around it – with your thumb on one side and fingers on the other. Important for rock climbers and physically demanding/manual labour professions.

Finger Strength – The strength of your fingers either in an open hand position, when performing intricate tasks using the fingertips, or the resilience of each finger on it’s own. Relevant to rock climbers and martial arts enthusiasts.

Wrist Strength – The strength of the wrist when placed under static stress, stretching, forearm contraction, or compression. Useful for martial artists, fighters, and weightlifters.

.
Everybody can benefit from stronger, healthier hands, and hopefully you’ll enjoy this unique and rewarding style of training as much as I do! Next time we’ll look at some exercises in a little more detail.

Until then, train hard!

http://getlifting.info/?p=324


I'm printing this out.

[KTTraining]

Aside from these great basics i would add swinging heavy maces and clubs. After a heavy mace. Training session you will realise the great benifit. I dont have a crusher but a friend that swings the mace as heavy as i do closes the #3 for reps and static holds it for ten seconds. All from mace n clubs

[Ibarramedia]

Bump.

[The Neck]

http://getlifting.info/wp-content/uploads/grip-strength-workouts-1.1-800X800.jpg (http://getlifting.info/wp-content/uploads/grip-strength-workouts-1.1-800X800.jpg)
.
It’s been a while since I posted the first part in this series but having been training for this novice comp in May my grip has been once again taxed to new limits. Lets just say after a heavy farmers walks session grip is very much on my mind. That and copious amounts of pain killers and/or alcohol. Honestly it’s like they’ve been designed to remove skin rather than perform as exercise apparatus.
Anyway, I thought the best way to continue with the grip stuff would be to talk about some basic grip exercises that everybody can do. The main problem when you get into the grip/hand strength world is that a lot of competitions require the use of some pretty specialist equipment (and in later articles I’ll talk about whats the best, where to get it, and how to use it) that not everybody has the money or inclination to buy.
Whether we’re talking grippers like the Captains of Crush by Ironmind, Fat Gripz, axle bars, 3″ handle dumbells or replicas of the legendary Thomas Inch Dumbell, theres block weights, europinches, bar bending, nail bending, battling ropes, David Horne’s Grip Topz (amazing stuff), or about a million other things on the market. One of the things I love about grip training is how inventive you can be, and the sheer range of tools out there are a testament to the ingenuity and ambition of enthusiasts.
But never fear! Theres a hell of a lot you can do in even the most mainstream of gyms to improve your hand, wrist, forearm, and finger strength. The exercises I’ll talk about in this article are only a few of a tonne of different things you could put into your programs. Like I said above – be inventive! Theres no right or wrong so long as you get results. Look at what you want to increase your grip strength for, and devise some weird and wonderful way to do it.
Theres a quick video of all these exercises at the end, because my descriptions make about as much sense as benching on a bosu ball.
.
Plate Pinches – Pinch grip is a big part of overall grip strength and pinching events appear at almost every major competition. One of the most basic ways of doing this is by simply using barbell plates. You can either do these two handed or one handed, it’s up to you. Get two plates of the same weight and size and put them together. If one of the sides of each plate is completely flat (most metal plates are like this) have those sides facing outwards. If they’re rubberized you’ll just have to go with what you have. Put your fingers together and keep them as straight as possible (only bend them at the first knuckle if possible) and do the same with your thumb. Slide your hand over the two plates, squeeze them together, and lift them up like a deadlift.
The main thing to be aware of is to minimize using the rims of the plates to help you – we’re training pinch grip, not fingertip strength! You can either do these as timed holds or for reps. Mix it up a little!
.
One Arm Deadlifts – Can’t get much simpler than this. Deadlift a bar off the floor as you would normally, but with only one hand. Place it a little off center, squeeze, lift. The balance can be a problem sometimes but stick with it and you’ll find a good spot. I would do these for reps or working up to heavy singles every few workouts. Hook grip is optional, and if you don’t know about hook grip you probably aren’t ready to use it anyway.
.
Thick Bar Rows – Training with bars that are thicker than normal is one of the best ways to improve overall hand strength. Some bars are so thick you have trouble simply getting your hand around them let alone lifting them. The poor mans way to do thick bar training is to utilize the loading ends of an olympic bar. You can do a variety of different things with these, but I find rows make the most sense because you’ll get some back training out of it aswell. Load one end of an olympic bar with weight as you would for a T-bar row but stand the other side (at the end) of the bar. Grab it, and row it!
.
Dumbell Hub Lifts – Hub lifting is great for finger strength, and is a bit similar to pinching. If you have metal plates in your gym you can do hub lifts with the central bore of the plate sometimes, and I recommend you try it because its great! If you can hub lift a 20kg (45lb) plate in this way you’re doing damn well, haha! As for dumbell hub lifts, this only works if your dumbells are plate loaded (or fixed with plates) with a small enough plate on the end. Pretty specific, eh? Turn the dumbell on its end, and lift it using this small plate.
.
Thick Dumbell Cleans/Snatches – This is a great one, and it’s not just useful for cleans and snatches. Grab a hand towel and wrap it around the handle of your favourite dumbell – voila! A poor mans thick handle! Now you’re ready to make pretty much any exercise a grip exercise. I like cleans and snatches because of the explosive element involved. These two exercises are pretty tough on the grip as it is, but with a thick handle they’re even tougher. The towel has a tendency to slide about a bit so make sure you squeeze hard.
.
Thick Bar Pullups – Much in the same vein, wrapping towels around a pullup bar is a fiendishly good way of frying your grip. Now the towel really will try its best to slide off so good luck! These are absolutely fantastic for building up your regular pullups aswell. Try them with added weight, or just hang from a thick pullup bar for time. Hell, do both, just don’t expect to be writing home for a while.
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Towel Pullups – Finally, yet another use for that towel. I’m starting to think Douglas Adams was onto something here. Not only can you make your bar thicker, but you can dispense with it entirely by instead holding the ends of your towel (or towels) and doing pullups that way. Drape the towel over the bar or handles in some fashion, squeeze the two ends of the towel, and have at it.


YouTube - Basic Grip Exercises

So there you have it. A handful of exercises to target a few different areas of grip strength that don’t need any special equipment. You can integrate these into your training any way you like. If you’re fairly new to this type of training i’d put one exercise on the end of your regular workouts for a while rather than having a workout dedicated to them. The hands and wrists are pretty resilient in terms of recovery but if you over-tax them and get an injury it can take a long time to fully recover.
Tendonitis is another thing to watch out for in the elbows so if you start feeling that sort of pain stop right away and get some ice on it. If it happens often you might want to reduce your grip training volume/loads/frequency and build up more gradually. Theres a few supplements that can help, too, but like I said in a recent article on that subject…well, go read it yourself.
Hopefully you’ll enjoy these exercises as much as me, and more importantly I hope you’ll get some strength gains out of them! Like anything else grip strength is a constant building process, and while I consider myself to have an above average grip I’m still a tiny fish in a huge pond relatively speaking.
Get gripping!

http://getlifting.info/?p=662

[Ibarramedia]

Good stuff.

[georgeman22]

I have an issue when i grip the rod and trying to push it up. I loss my balance after consultation now i am doing little bit well.

[peterjb]

Techniques for better gripping
Grip The Bar Correctly
Read more: http://stronglifts.com/deadlifts-callus-formation-treatment/

Grip the bar correctly
Use White Knuckling
Use chalk
Use the Mixed grip
Pull more over hand
Do Static holds
Start using straps
Regards
Use White Knuckling. Meaning yo
Read more: http://stronglifts.com/7-ways-increase-deadlift-grip-strength/

Grip The Bar Correctly
Read more: http://stronglifts.com/7-ways-increase-deadlift-grip-strength/

Grip The Bar Correctly
Read more: http://stronglifts.com/deadlifts-callus-formation-treatment/


Use Chalk.
Read more: http://stronglifts.com/7-ways-increase-deadlift-grip-strength/
Use White Knuckling. Meaning yo
Read more: http://stronglifts.com/7-ways-increase-deadlift-grip-strength/use

[peterjb]

Techniques for better gripping
Grip the bar correctly
Use White Knuckling
Use chalk
Use the Mixed grip
Pull more over hand
Do Static holds
Start using straps
Use weight lifting wraps

[Curt James]

^^^^ Great info! Thank you for posting.

7 Tips to Increase Your Grip Strength For Deadlifts

by Mehdi on March 25, 2011

Heavy Deadlifts start with a strong grip – it doesn’t matter if your arms and legs have the strength for Deadlifting heavier weights, if your grip can’t hold it, the bar will stay on the floor. A strong grip is therefore crucial for heavy Deadlifts.

As a 500lb raw Deadlifter at 165lb body-weight, here are the 7 quickest ways that I’ve found to build massive grip strength for Deadlifts.

1. Grip The Bar Correctly. If you Deadlift with the barbell in the middle of your hand, the weight is more likely to slide down and open it. Not only is the risk of losing the bar higher, you also get bigger callus from the increased skin folding.

Grip the bar correctly – not in your handpalm, but low in your hands and close to your fingers like in the picture below. This grip technique not only applies to the Deadlift, but also to other pulling exercises like Barbell Rows and Pull-ups (that means NOT on push exercises like the Overhead Press or Bench Press).

If you’ve Deadlifted with a wrong grip so far, it can feel uncomfortable at first to pull this way. Stick with it for at least 3 weeks so you get used to it.

2. Use White Knuckling. Meaning you grab the bar as hard as you can until your knuckles turn white. Here’s why: the bar is less likely to move in your hand, AND gripping the bar hard by itself boosts strength. So start gripping the bar as hard as you can on all exercises, not just Deadlifts, and don’t be lazy about it.

3. Use Chalk. Less callus formation, no more sweaty hands. It’s not uncommon to see a 30lb increase on Deadlifts just by introducing chalk. If your gym doesn’t allow it, get an eco ball (it leaves no dust). Best is to chalk up once the weight gets too heavy to Deadlift without it, because as Andy Bolton says:


The reason for generally not using chalk until my top weights is because I think it builds better grip strength.
- Andy Bolton, 1008lb Deadlifter.

4. Use The Mixed Grip. With the normal grip you have 8 fingers on one side of the bar, and 2 thumbs on the other side. So when your grip gives out, it starts with your thumbs. The mixed grip – one palm facing you, one facing away – puts 5 fingers on both sides which creates an instant strength boost: you’ll be able to Deadlift the weight that didn’t want to leave the floor with the overhand grip.

Which hand should be facing up? Elite Deadlifters Andy Bolton and Konstantin Konstantinov always pull with their right hand facing up. So do I because I feel strongest using this grip (I’m right-handed). So dominant palm facing up, weak facing down like Bolton in the picture below. Don’t waste your time alternating which hand is up on each set to prevent imbalances, just follow tip #5.

5. Pull More Overhand. Don’t start to Deadlift every single set using the mixed grip now that you’ve read tip #4. You should pull your warm-up sets overhand-style and only Deadlift using the mixed grip on your last heavy sets. Using the overhand grip as long as possible will boost your grip strength. Personally I don’t use chalk until there’s 315lb on the bar. Then I chalk up but keep pulling overhand until I hit 375lb. Only when I’m past 400lb and my hands can’t hold the bar anymore will I start using the mixed grip.

6. Do Static Holds. Boost your grip strength by holding the weight at the top of your Deadlift for a few seconds. Let’s say your work weight is 285lbs on SL5x5 – pull all your warm-ups with an overhand grip, then use the mixed grip and chalk for 285lb. After you’ve finished your 5 reps, stay standing with the barbell in your hands for 5 to 10 seconds before returning it to the floor.

7. Stop Using Straps. Straps are an invaluable tool when your legs and back have the strength to Deadlift the weight, but your grip is the limiting factor. Yet if you use straps on every single set, on every single exercise, including your warm-up sets and even Pull-ups, your grip will remain weak, forever.

Use straps ONLY on your last heavy set, when you can not Deadlift the weight using the mixed grip and chalk. In all other cases: no straps, no gloves.

Don’t let small hands serve as an excuse. I might have big hands even though I’m only 5’8″, but StrongLifts Member Jake (18y, Canada) has small hands and yet he Deadlifts 600lb. The fact is that any guy can accomplish a 400lb Deadlift, even if he has small hands, and without doing any kind of specialized grip work. Only at the highest level do details like hand size matter. Keep it simple.

Read more: http://stronglifts.com/7-ways-increase-deadlift-grip-strength/

[GeraldMayof]

I want to increase my strength in bodyweight rows, using rings of course,is it ok to grease the groove on body weight rows and still work pushups pike handstand pushups and pullups 3x5 every other dayor dos GTG exclude all other exercise,i am beginner

[Sexybeast777]

What's the point of getting your grip stronger?

[Mobster]

What's the point of getting your grip stronger?

try gripping the bar harder on curls. Feel a better contraction in the biceps? There's your answer