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Grip Training 101

KillahBee

KillahBee

New member
There are a few people on this board that are very much into grip training, but not nearly enough. I think we all see just how important grip is when doing heavy DL's or even heavy shrugs. I recently began dedicating my Saturdays to extensive grip training and have fallen in love with it. It is not as simple as many people think yet training your grip correctly and with the same intensity and dedication as the rest of your body will yield fantastic results that you will see in many of your other lifts.

Below are some great links to quality articles, discussions, videos, and exercise descriptions that will hopefully help many of us out in our grip training. Please feel free to use this thread to ask questions and share any info about your grip training experience or add any links to info you have.

Great articles on grip training methods and exercises:

http://www.bodybuilding.com/fun/par15.htm
http://www.bodybuilding.com/fun/par17.htm
http://www.dolfzine.com/page632.htm
http://www.tc.umn.edu/~keen0018/grip.htm

How to tear a deck of cards (thanks to Parabellum):

http://heavysports.com/emag/Clay_Edgin/cards.html

Grip training videos (scroll down to "Grip" section):

http://dieselcrew.com/Videos.html

COC Grippers (buy 'em, read about 'em):

http://www.ironmind.com/ironcms/opencms/IronMind/Main/captainsofcrush1.html



One of the mods are going to stick this (thanks guys!). I will also start a grip training log to track my progress.
 
Last edited:
actually 2 ppl have closed #4.

Tommy Heslep - 2004
Magnus Samuelsson - 2004
Mag is a Worlds Strongest Man competitor. Never heard of the other mofo
 
I wish had an extra day to focus completely on grip training. It's one of those things that I really want to start doing, but don't have the motivation to start
 
good post killah..its something that peopel should pay attention to i think..aside from deads and block pulls i do heavy shrugs and will always hold for as long as possible on the last rep..i shrug up to 525 so my grip gets hit pretty good
 
Aeoleon said:
actually 2 ppl have closed #4.

Tommy Heslep - 2004
Magnus Samuelsson - 2004
Mag is a Worlds Strongest Man competitor. Never heard of the other mofo
Click to expand...

I believe that makes 4 then...

John Brookfield (years ago)
Some other guy...can't think of his name...closed it in 2003 I think. He is on the cover of one my my MILO mags.

B True
 
Itrain grip. Need a strong handshake. Using the crushed to dust grippers, hand shake machine and th snowball. As far as grip strenght goes, Remember the saying: "specificity of training gets result in that one area" (me, circa 1994)
 
b fold the truth said:
I believe that makes 4 then...

John Brookfield (years ago)
Some other guy...can't think of his name...closed it in 2003 I think. He is on the cover of one my my MILO mags.

B True
Click to expand...

There's 5 now, not including John Brookfield.
Joe Kinney, Nathan Holle, David Morton, Tom Heslep, and Magnus Samuelsson
 
CoolColJ said:
I just do my Ivanko Supergripper , works well
Click to expand...


Just as a side thought...if anyone buys this thing to aid in their grip training, it's a GREAT tool, but the handles are way smooth. After a couple of sets, my hands start to sweat a little, and it becomes to slippery if I get into a heavy set.

So make sure you pick up some chalk somewhere...it helps ALOT.
 
It boggles my mind that there is a thread on this subject. However, it is very interesting. I don't know that I'd spend the money on all these gripper devices though. Worst part is that my grip strength sucks. I can't do rack deads without wrist wraps because my grip gives out before anything else. K to KillahBee
 
slyder190 said:
It boggles my mind that there is a thread on this subject. However, it is very interesting. I don't know that I'd spend the money on all these gripper devices though. Worst part is that my grip strength sucks. I can't do rack deads without wrist wraps because my grip gives out before anything else. K to KillahBee
Click to expand...

Why would it boggle your mind. Grip is one of the most useable forms of strength you can develop.
 
crew9 said:
Why would it boggle your mind. Grip is one of the most useable forms of strength you can develop.
Click to expand...

Most guys don't see it that way I guess. I had suggested maybe a grip BOARD (which I think would get the same traffic that some of the boards do) and someone had compared it to an AB board. C'mon...an AB board?

KBee got the ball rolling with this sticky at least. Maybe some guys will start to do some more grip training now that there are a few resources.


I love grip training. So if anyone needs some tips or exercises or whatever, feel free to ask.
 
Bonkme2, what exercises do you like to do in the gym for grip strength ... I'm thinking farmer's walk with heavy-DB's
 
BOOEY said:
Bonkme2, what exercises do you like to do in the gym for grip strength ... I'm thinking farmer's walk with heavy-DB's
Click to expand...

BOOEY - this is what I do in the gym. I would love to do farmer's walks with the DBs but not enough room.

Saturday - Grip / Forearms

Forearm BB curl:
50x15
50x15

Rev DB Curl:
10x12
10x12
10x12

Behind back Bb curl:
50x20
50x20

Plate pinch:
2 10s ~ 60 seconds
2 10s ~ 45 seconds
2 10s, 1 2.5 ~ 8 sec
2 10s, 1 2.5 ~ 8 sec
2 10s, 1 2.5 ~ 8 sec
2 10s ~ 30 sec

DB holds:
75 ~ 30 sec
75 ~ 25 sec
75 ~ 20 sec
75 ~ 15 sec
70 ~ 25 sec
70 ~ 25 sec

Rack dead holds:
185 ~ 25 sec
185 ~ 25sec
200 ~ 20 sec
200 ~ 15 sec
210 ~ 15 sec
210 ~ 15 sec

Grippers:
3 reps negatives
3 reps squeeze and hold

Grippers Reps:
x10
x8
 
You want grip strength? Start rock climbing as a hobby. I can't believe how much my grip has improved since I started.
 
Forge said:
You want grip strength? Start rock climbing as a hobby. I can't believe how much my grip has improved since I started.
Click to expand...
That must be sick on your grip. How did you get into it and what exactly does it entail? I have $500 from my employer to spend on any non-work related activity and am trying to think of something sports-related that I could take up as a hobby.
 
Saturday Grip

Internal rot:
10x15
Subscap:
10x15

Plate Pinch & Hold:
2 10s
2 10s
2 10s, 1 2.5
2 10s, 1 2.5
2 10s, 1 2.5
2 10s
(All to failure)

DB holds:
70
70
70
70
60
60
(All to failure)

Rack deads holds:
185
185
185
205
205
185
(All to failure)

Forearm BB curls:
50x15
50x15

Rev DB curls:
10x12
10x12

Behind back BB curls:
60x20
60x20

Gripper negatives:
3

Gripper squeeze & hold:
3

Gripper reps:
x10
x10
 
Here's a good link for you grip junkies. The guy that owns this company was the first to close a #3. I worked with Richard for years and he is one of the scariest individuals i know. Really good guy though.

www.sorinex.com
 
SuperDawgy said:
Try closing it 6x and hold it for 3 sec's a piece. Just saw it done saturday, so it's possible.
Click to expand...


Oh definitely. I've seen some equally impressive feats with the CoC #3, which is my next goal after the hg300
 
crew9 said:
Oh definitely. I've seen some equally impressive feats with the CoC #3, which is my next goal after the hg300
Click to expand...


I'm talking about a COC #3 bro. Dave is about a 1/4" away from mashing the #4.
 
I just start grip training a week ago and really like it. heres my workout from the other day...

11/2 Grip Work

barbell wrist curls SS w/ reverse curls-
45x20 / 45x10

wrist curls SS w/ behind the back wrist curls-
40x20 / 40x12

static holds (barbell dbl overhand)-
125lbs - 0:20 - warmup
185lbs - 0:15 - pretty easy
210lbs - 0:20 - tough, but not to failure

plate pinches-
two 10's - 0:36 (R) , 0:40 (L)
two 10's - 0:45 (R) , 0:59 (L)
*w00t! pinches are getting way stronger and im getting closer to three 10's for sure.

plier holds-
20lbs - 0:20 - warmup
50lbs - 0:20 (R), 0:20 (L) - ouch hurt like hell but worked good

thats it.
Plate pinches started @ only being able to hold for 10 sec. i wish i had some chalk tho.
Ordered my CoC#1 gripper yesterday so it shold be here on friday. I cant wait !
 
crew9 said:
Doin what? He is quite the grip freak.
Click to expand...

Richard is one of the old school grip junkies. I've seen him pinch grip 3 25lb york plates, smooth sides out. Great guy. I sold commercially for a small fitness manufacturer in SC and worked with the Sorins doing sales and fab work. Did quite a few big installations with them. I acutally worked for the guy that makes the majority of Richards equipment, but we were in the same building and had alot of crossover projects.
 
SuperShredder said:
I just start grip training a week ago and really like it. heres my workout from the other day...

11/2 Grip Work

barbell wrist curls SS w/ reverse curls-
45x20 / 45x10

wrist curls SS w/ behind the back wrist curls-
40x20 / 40x12

static holds (barbell dbl overhand)-
125lbs - 0:20 - warmup
185lbs - 0:15 - pretty easy
210lbs - 0:20 - tough, but not to failure

plate pinches-
two 10's - 0:36 (R) , 0:40 (L)
two 10's - 0:45 (R) , 0:59 (L)
*w00t! pinches are getting way stronger and im getting closer to three 10's for sure.

plier holds-
20lbs - 0:20 - warmup
50lbs - 0:20 (R), 0:20 (L) - ouch hurt like hell but worked good

thats it.
Plate pinches started @ only being able to hold for 10 sec. i wish i had some chalk tho.
Ordered my CoC#1 gripper yesterday so it shold be here on friday. I cant wait !
Click to expand...

awesome stuff bro! good shit! My plate pinches have been getting better and better, but not up to two 10's yet. You can grab some cheap, good chalk at www.houseofpain.com
 
The COC #1 is a great training tool. Hits the small muscles in the hand and wrist very well.

"The best way to get a strong grip...is to grip! Over and over and over and over!" -Richard Sorin (responding to a question i asked him in 99')
 
KillahBee said:
awesome stuff bro! good shit! My plate pinches have been getting better and better, but not up to two 10's yet. You can grab some cheap, good chalk at www.houseofpain.com
Click to expand...

Same here bro, i cant wait till i can pinch 3 10s. I use standard 10lb plates at home and man those fuckers are slippery. Thanks for the link too, i might try and order some chalk if i can soon, instead of spitting on my hands so they wont be so slippery lol.
 
SuperShredder said:
Same here bro, i cant wait till i can pinch 3 10s. I use standard 10lb plates at home and man those fuckers are slippery. Thanks for the link too, i might try and order some chalk if i can soon, instead of spitting on my hands so they wont be so slippery lol.
Click to expand...

lol. you should see the looks I get at my "gym" (more like a fitness center) when I do my grip day. People have no clue what I am doing when I do plate pinches. As far as chalk goes, I try to do as much as possible without it, but there comes a point where I do need it.
 
Yeah i feel that if i train my grip without chalk then my grip grow even better because its just my slippery hands and the slippery bar,and if i can grip that shit good then my grip is definitly good. But at the same time i think i could be gripping more with the chalk. Ive acualy never used chalk before and im just gonna get some cause im sick of crap slipping out of my hands.
 
I'm getting sick of my grip holding me back on deadlifts. Doing 295, my grip definitely holds me back, it goes after 6-8 reps. My question is, I've heard of the different kinds of grip, if I get a COC gripper, will it help me with my lifts? Would I want to start with #1?
 
heres 2 PRs ...

static hold (dlb overhand barbell)
205 for 1 minute , 2 months ago i was @ 180 for 30 sec

plate pinch-
3 10s for 14 seconds

almost got the CoC #1 closed. about 1 mm away.
 
guys,
There is no better way out there for grip strength then getting on a pullup bar and holding your bodyweight until you fall- rest 30 sec to a min. do it again. repeat as neccissary-just like shampoo (well, DB walks arer great too). try it and tell me what you think-
 
Akerstei said:
guys,
There is no better way out there for grip strength then getting on a pullup bar and holding your bodyweight until you fall- rest 30 sec to a min. do it again. repeat as neccissary-just like shampoo (well, DB walks arer great too). try it and tell me what you think-
Click to expand...


That's great for static strength, but not for a crushing grip. It really won't help me get any closer to closing a #4 CoC or bending a Red Nail.

WalkingBeast is a perfect example of that. He can dead lift an outrageous amount of weight (500+ I think) and can do it without straps, but the last I heard he couldn't close a #2 gripper (or could only do it for a couple.) I can DL 350+ but have to use my straps for the last set, yet the #2 isn't a problem anymore.
 
i can close the #2 with both left and right hands

i would wanna be able to improve pinch grip

my homeboy can mash the #3 (ive posted that pic here on ef)
 
Need to brag a little bit here. I have bent 5 times, this includes a session with just timber ties, and bent the IM red nail on sunday =)
 
crew9 said:
Need to brag a little bit here. I have bent 5 times, this includes a session with just timber ties, and bent the IM red nail on sunday =)
Click to expand...


KICK ASS!!!

Let's hear some of your training.
 
Bonkme2 said:
KICK ASS!!!

Let's hear some of your training.
Click to expand...


I started grip training about 2 months ago with the purchase of my CoC T and 1. Around this time I found the gripboard and found out about a bunch of other grip type activities. After a month of training I closed the CoC 2 and a slightly harder HG 250. At this point a friend of mine met up with a Red Nail bender, recent Grand Bastard (FBBC stock) and learned how to bend. He in turn taught me and I have since gone to the guys house and did some bending as well. Since then I've basically been testing the waters and trying to work on form. I have A LOT of work to do on kinking form. I can crush down the red pretty darn easily but getting a kink in the thing is ridiculously tough. Right now I'm just bending when my body is feeling up to it. I do WSB and combined with bending my bum shoulder is a limiting factor.
 
crew9 said:
Need to brag a little bit here. I have bent 5 times, this includes a session with just timber ties, and bent the IM red nail on sunday =)
Click to expand...


that's awesome bro! keep it up man!!
 
In case anyone doesn't know about or hasn't checked out the Diesel Crew site in a while, the link is below. These guys are fucking crazy and hardcore in their grip training and seem to have a blast doing it. They will be at the Stronger Than All strongman comp in CT in March, if anyone is interested. They also put out several DVD's of their Global Grip Challenge 04 - I plan on grabbing these soon.


http://www.dieselcrew.com/
 
Smurfy said:
i can close the COC Trainer with my right hand lol

when you say plate pinches, how many fingers are you using? 2? 3?
Click to expand...

I assumed it was five. Thumb on one side of plates, other 4 on the other side.
 
just for anyone interested:

my roommates got APT's grippers, the 100,150,200, and 250. I have the CoC #1 & 2. I can close the #1 pretty regularly, its rated at 140. the # 2 I'm getting close, and thats 195. So I try out the APT grippers. 150, no problem, 200, feels about like the CoC #1. the 250 from APT feels about like my CoC #2.

major differences I noticed. the APT grippers seem to have a sharper tension curve. meaning: it starts out very easy and gets tough just towards the end. The CoC's feel rather tough from the first part of the grip and actually the CoC's feel a bit wider part (grips). I have to set the gripper more and actually give it a small squeeze to get it seated in my hand right. the APT's seem smaller. I barely have to set it up.

I like them both, the CoC's feel tough from the start, the APT's start off a little easier.

so thats my mini review....hehe.
 
i did some grip work today:

static hold - 315 - 2x30 sec
seated wrist curls - 95 - 3x10
behind back wrist curls - 95 - 3x15
reverse curls - 45 - 3x12
wrist db ext - 15 - 3x15

just bought the 100 pound trainer gripper, havent gotten it yet.
i did come across a 200 gripper, not sure if it was COC ceritfied, but i closed it twice, prolly wasnt legit, but anyway i hope to have success with the trainer.
 
you bought the CoC trainer? its going to be a joke, man! seriously, start with the #1 if you can static hold 315 for that long. i've done the 200lb APT gripper (says 200 on the inside of the grip) and its pretty easy. I can close it, but can't close the CoC #2. go figure. it feels just like the #1 CoC to me.

was this it?
T520050205011226206.jpg
 
http://www.heavygrips.com

Those are the ones you are referring to I think.

I'm beginning to hear that the Coc's are way inconsistent in their tension. Granted the majority of the accounts are from other manufacturers, but when guys like bignate say the same thing, I begin to wonder.

I may have to pick up a couple of these and compare them.
 
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