Grip strength - CoC grippers

[jackangel]

Did you notice an immediate benefit that carried over to grip strength when holding a standard barbell (e.g. deadlifts)? If not, was it just a short matter of time before the strength you had developed with the grippers was adapted specifically to gripping heavier weight on a bar?

I have small hands, and right now, holding onto 345 for a single (while doing rack pulls) long enough to lock out before the grip slips...even that isn't easy. I've only been back in the gym 2 months, and this will get easier with each workout, but nevertheless, my grip will probably become an issue soon enough.

In the past, I've read that using grippers is good for a certain kind of strength, but that it's applicability to holding a bar isn't all that high. Recently, I've read the opposite.

I have no problem picking up a few of the CoC grippers right this fucking minute, if that's an excellent means of working my grip so that I can get to the point where I can hold 400-500 lbs on a bar with a mixed grip.

On the other hand...if I work with static holds, plate pinches, etc. in the gym 2-3 days a week...will that be sufficient? I'd rather save the 40-80 bucks I might spend on 2-4 grippers, if I can do it without them.

Your experience and thoughts are appreciated.

 

[TheOak84]

i like pinch grips. and forearm curls. the grippers are good for crushing strength, but youre not crushing the weights, youre holding them.

 

[djeclipse]

I always found that extra grip work actually hindered my grip for deadlift.

 

[jackangel]

I always found that extra grip work actually hindered my grip for deadlift.

how often did you do it, and what did you do?

 

[FriendlyCanadian]

Hmmm, I've always found that generally just lifting that the grip strength is one of the fastest things to go up, I just really try to squeeze the hell out of the bar or dumbbell with almost every rep.

What is a gripper by the way?? link??

 

[musketeer]

COC really helped me.

Since using them I rarely drop a bar or fail at chins because of lack of grip strength. I have small hands for my size, and used to have a really weak grip. Probably any type of training would have improved that, but I have the grippers on my desk at work and hit them every day.

 

[GUARDIAN]

as soon as i ditched straps and incorporated forearm work my gripped dramatically improved.

 

[AEKDB]

I used heavy shrugs to improve my bar grip. Deadlift the heaviest weight you can hold on to and shrug the weight until you can no longer hold on. You will quickly be able to hold more than you can possible deadlift.

 

[djeclipse]

how often did you do it, and what did you do?

I would do it 2x/ week. I'd train with grippers and do wrist curls.

But I found out that with the lifts I was already doing, it was enough to train my grip. When I stopped doing the accessory work I was able to hold any weight I was deadlifting, no straps, no probs.

 

[FriendlyCanadian]

is anyone going to tell me what a CoC gripper is..

it sounds kind of funny.. because CoC sounded out is Cock.. ya get it..

cock gripper.. ahhh haaa..

sorry...

 

[GUARDIAN]

is anyone going to tell me what a CoC gripper is..

it sounds kind of funny.. because CoC sounded out is Cock.. ya get it..

cock gripper.. ahhh haaa..

sorry...

http://74.205.126.46/ironmind/opencms/ironmind/Main/captainsofcrush.html

 

[Scotsman]

Crushing grip and holding grip are fairly different. You probably won't see any direct correlation between the two. When I could only hold 635 on rack pulls for one I was closing on getting the #3. Now after not really training grippers for a few months I did 765 for 3 without any problems because I was training lots of holds.

The best way to increase your holding grip is to hold weight. Try to never use straps on any exercise. Do timed holds with sub-maximal weight.

I'm also a firm believer that any increase in strength will be a benefit. So I do train forearms, pinch/crush grip, and holding grip.

Cheers,
Scotsman

 

[GUARDIAN]

+1

Crushing grip and holding grip are fairly different. You probably won't see any direct correlation between the two. When I could only hold 635 on rack pulls for one I was closing on getting the #3. Now after not really training grippers for a few months I did 765 for 3 without any problems because I was training lots of holds.

The best way to increase your holding grip is to hold weight. Try to never use straps on any exercise. Do timed holds with sub-maximal weight.

I'm also a firm believer that any increase in strength will be a benefit. So I do train forearms, pinch/crush grip, and holding grip.

Cheers,
Scotsman

 

[jackangel]

thanks for the responses, nugs. i ordered some chalk, that should help a bit.

i haven't ever used straps in my routine. my grip is now an issue...it's limiting me.

do any of you recommend doing static holds, pinch grips, etc. (with whatever grip strength i have left) at the end of a regular workout, or on other days when my grip is fresh, or perhaps on the same day as other workouts?

regarding static holds...would you recommend progressing through warmup weights by doing 30 second holds, and then doing 1-2 "work" holds with the goal being 30 seconds as well? if so...move up in weight, etc...or is it also useful to train in the 5-10 second range with a heavier weight. i'd imagine so, keeping in mind the kind of work you're doing during an actual dead lift (with a deload, i won't need to hold onto anything for 30 seconds), but perhaps overshooting is beneficial.

examples of your schemes are appreciated.

i should look some of this up (lazy). let's see with the EF/google search turns up.

 

[Tatyana]

Great thread lads,

cause the first thing I would have done is bought some of those squeezy grip strengthners, when I want to increase my holding grip.


I still use straps, but often just for one set, as otherwise I just can't pull the weight I need to use for working sets in dead lifts for example

My grip has improved since using schiek gloves, but I have a problem with them, my fingers are quite long and the gloves don't even cover up to the first knuckle, so less grip on bar.

Suggestions?

I know some FBBers use lifting hooks quite a bit, I would rather build up my grip strength.

 

[GUARDIAN]

Do u use an alternating grip for deads and shrugs?

Great thread lads,

cause the first thing I would have done is bought some of those squeezy grip strengthners, when I want to increase my holding grip.


I still use straps, but often just for one set, as otherwise I just can't pull the weight I need to use for working sets in dead lifts for example

My grip has improved since using schiek gloves, but I have a problem with them, my fingers are quite long and the gloves don't even cover up to the first knuckle, so less grip on bar.

Suggestions?

I know some FBBers use lifting hooks quite a bit, I would rather build up my grip strength.

 

[Tatyana]

Do u use an alternating grip for deads and shrugs?

Deads yes.

Shrugs are not in my training schedule for a wee bit, and last time I was using dumbells, before that a Hammerstrength plate loading shrug machine.

 

[GUARDIAN]

Deads yes.

Shrugs are not in my training schedule for a wee bit, and last time I was using dumbells, before that a Hammerstrength plate loading shrug machine.

static lifts will def help. i noticed that even relatively little weight helps. for example when i switched from barbell to walking db lunges (50lb db's) i was able to hold heavier weight fairly quickly.

 

[oso0960]

Try thick bars

 

[Elementality]

i like pinch grips. and forearm curls. the grippers are good for crushing strength, but youre not crushing the weights, youre holding them.

theoak, what do you do for your back? is that you in that picture? i want to get my lats wider like that, hook a brotha up ;p

 

[TheOak84]

theoak, what do you do for your back? is that you in that picture? i want to get my lats wider like that, hook a brotha up ;p

haha, i need to take a new pic, im much more wide now!

 

[Azinine]

haha, i need to take a new pic, im much more wide now!

Answer the question!

 

[TheOak84]

Answer the question!

i already answered him in the Pm he sent me.

 

[djeclipse]

Answer the question!

to get a wide back/ big back only 3 movements are necessary.

1. Pendlay rows 90deg to the ground (heavy)

2. Heavy dadlift

3. weighted chin up's

The rows when done properly will add a lot of size to your back.

 

[TheOak84]

to get a wide back/ big back only 3 movements are necessary.

1. Pendlay rows 90deg to the ground (heavy)

2. Heavy dadlift

3. weighted chin up's

The rows when done properly will add a lot of size to your back.

Pretty much. No fancy machines, no crazy routines, no secrets.

 

[djeclipse]

Pretty much. No fancy machines, no crazy routines, no secrets.

Forgot to mention low body fat = smaller waist line

which makes the back look even bigger.

 

[roadwarrior]

to get a wide back/ big back only 3 movements are necessary.

1. Pendlay rows 90deg to the ground (heavy)

2. Heavy dadlift

3. weighted chin up's

The rows when done properly will add a lot of size to your back.

Pendalys are underhand grip right? I do over hand barbell rows. Did 4 reps at 335 last night. Is there a difference in developing lats from underhand vs overhand? Seems to me that underhand puts more work in my bicep than overhand.

TIA

S

 

[djeclipse]

Pendalys are underhand grip right? I do over hand barbell rows. Did 4 reps at 335 last night. Is there a difference in developing lats from underhand vs overhand? Seems to me that underhand puts more work in my bicep than overhand.

TIA

S

It really doesn't matter, now you're nitpicking with the small stuff. Do what you feel comfortable with, I personally prefer overhand.

335 is a lot of weight, how strict is your form?

 

[roadwarrior]

It really doesn't matter, now you're nitpicking with the small stuff. Do what you feel comfortable with, I personally prefer overhand.

335 is a lot of weight, how strict is your form?

pretty strict - close to 90 degrees but maybe not full 90 degrees. My form is very clean up to 275 but at 315 if breaks down a bit at the 4 and 5 rep. I tried 335 to see if I could do it. 2 reps were very good, 3 was a little jerky, 4 was def jerky. I'm no monster but I work hard.

Not nit picking... just wanted to understand the term pendlay row. I just call them bent over rows. Thanks for quick response.

 

[SouthernLord]

I have the trainer, the 1, and the 2. I used to be able to close the number 2 a few times with my right hand, but only once without a little help with my left. I also have a loading pin, a pinch grip block, and a heavy hammer leverage bar. I used to mess with this stuff a few time a week, but after a while a developed some forearm/elbow pain from all the pinching and the leverage work. Now I just occasionally do static BB holds and hex DB holds. I don't do anymore crushing

 

[djeclipse]

pretty strict - close to 90 degrees but maybe not full 90 degrees. My form is very clean up to 275 but at 315 if breaks down a bit at the 4 and 5 rep. I tried 335 to see if I could do it. 2 reps were very good, 3 was a little jerky, 4 was def jerky. I'm no monster but I work hard.

Not nit picking... just wanted to understand the term pendlay row. I just call them bent over rows. Thanks for quick response.

That is still some good weight to be rowing @90deg.

Here is an old thread with a pic showing the arch in the back, hips straight etc.

http://www.elitefitness.com/forum/w...itique-madcow-gp-if-you-re-around-460585.html

 

[GUARDIAN]

That is still some good weight to be rowing @90deg.

Here is an old thread with a pic showing the arch in the back, hips straight etc.

http://www.expertpcsupport.com/foru...itique-madcow-gp-if-you-re-around-460585.html

that drawing is hilarious.

 

[djeclipse]

that drawing is hilarious.

Ya, he's no artist, but it does help explain the arch in the back part of the movement.

 

[roadwarrior]

Ya, he's no artist, but it does help explain the arch in the back part of the movement.

Agree with Guardian and DJeclipse.... he's no artist but it definitely conveys the message which is most important. I'm going to have a buddy watch me next week and yell at me if I cheat any where below 275.

Thanks for the feedback and tips DJ. Much appreciated.

S

 

[djeclipse]

Agree with Guardian and DJeclipse.... he's no artist but it definitely conveys the message which is most important. I'm going to have a buddy watch me next week and yell at me if I cheat any where below 275.

Thanks for the feedback and tips DJ. Much appreciated.

S

Any time.

Why not make a vid with a side angle and post it here.

 

[roadwarrior]

Any time.

Why not make a vid with a side angle and post it here.

Maybe after I make sure my form is perfect.

 

[djeclipse]

Maybe after I make sure my form is perfect.

Well, that would be the reason for posting the vid. We could help you on your form.