Grip strength

[c-dawg]

Gentlemen,

New to the board, first time post...

How can I get my grip strength to "catch up" with my bigger, stronger muscles for lifts like deadlift? I can pull alot more than my forearms can handle and I don't want to rely solely on wrist wraps. I would like to pull big weight with raw grip. Any help or suggestions are appreciated. Thanks.

Coop

 

[Powerbuilder333]

Load a regular BB in a rack just below your arms reach. Calk your hands and pick it up with a double overhand grip and hold onto it for 10 seconds and set it back down. Add weight untill the bar rolls out of your hands and call it a day. Next week try to get a little more.

 

[medical]

CAREFUL of your elbows when increasing grip strength! Epicondylitis is no fun, believe me! Never had it until I tried to completely eliminate straps while deadlifting.........now it appears to be a permanent condition. Take it slow is all I can say and if you get any elbow pain stop training anything with grip or pulling for at least 2 weeks.

 

[Cynical Simian]

In addition to holds, get a gripper and progressively train your grip like you would any other lift. I like the Ivanko gripper for this since it allows increases in fairly small increments. Some guys will try to tell you that the crushing grip you develop with a gripper is a completely different type of grip from what you want for deads, but I've noticed excellent carryover from the Ivanko gripper.

Also, it should go without saying, but use chalk if you aren't already doing so.

 

[Scotsman]

There are some good suggestions here already.

Static holds
Crush grip gripper
And the warning on too much too fast.

The first and best advice I can give is to stop using straps on any lift. Be it rows, curls, shrugs, or whatever make you hands do the work. Get a gripper I like the Captains of Crush grippers from Ironmind.com although I am not familiar with the Ivanko ones so I can't comment either way on them. Another good exercise is to train pinch grip, like holding two plates together in one hand. Start light like with a couple of tens and set them on the floor together on edge then pick them up one handed "pinching" them. Then try three tens, then two 25's, then on up and etc. Train grip like any other bodypart and don't overdo it. It's best to not train grip before deads or heavy rows as it will effect your ability to perform them correctly.

Cheers,
Scotsman

 

[c-dawg]

Thanks to all.

 

[joepalooka]

I am going to agree with the Scott's man here but I will add a few. Static holds with a hex db. Static hold of the hub of 25lb or 45lb olympic plate. I was using softballs drilled with an eye bolt so weighted plates could be strapped to the softballs. Wrist roller PVC rope and weight very simple.

I used to have the same problem I could pull more with straps then I could hold bare hand. Now it is not much a problem.

 

[perp69]

You got some good advice here. Drop the straps,static holds, grippers, plate pinches. Those exact things helped my grip tremendously. If you can master hook grip that is suppose to be the strongest grip. Although it does not work too good for me for some reason. You will not be disappointed with those suggestions.

Perp

 

[needtogetaas]

In addition to holds, get a gripper and progressively train your grip like you would any other lift. I like the Ivanko gripper for this since it allows increases in fairly small increments. Some guys will try to tell you that the crushing grip you develop with a gripper is a completely different type of grip from what you want for deads, but I've noticed excellent carryover from the Ivanko gripper.

Also, it should go without saying, but use chalk if you aren't already doing so.

think i will try this.......

 

[lesarin]

grippers do nothing for deadlift's or any type on lift holding onto a bar. Some of the best deadlifters in the world can't close a #2 or #3 gripper.

I have AMAZING strength in grasping and holding a bar, on the other hand im a pussy with grippers and even ripping things.