Grip Training

[SouthernLord]

What are you guys doing for grip work? I don't mean curls and such, but grip strength specific work. Pinch griping, timed holds, crush grip, open hand strength, etc.

I have a Trainer COC, #1 COC, #2 COC (I can't find), leverage bar, 12 pound sledge hammer, 8 ten pound plates, and a wrist roller. I am trying to put a program together, but I am unsure what to include. I know just doing the grip work is a big step, and that is basically what I am doing now. I am hitting the COC's twice a week, one day reps and one day max effort. One day I also do pinches and another day I have been doing single arm DLs in the gym.

Looking for ideas???

 

[gjohnson5]

What are you guys doing for grip work? I don't mean curls and such, but grip strength specific work. Pinch griping, timed holds, crush grip, open hand strength, etc.

I have a Trainer COC, #1 COC, #2 COC (I can't find), leverage bar, 12 pound sledge hammer, 8 ten pound plates, and a wrist roller. I am trying to put a program together, but I am unsure what to include. I know just doing the grip work is a big step, and that is basically what I am doing now. I am hitting the COC's twice a week, one day reps and one day max effort. One day I also do pinches and another day I have been doing single arm DLs in the gym.

Looking for ideas???

Pull ups , reverse curls

*edit*
of course deadlifts
*edit*

 

[SouthernLord]

Pull ups , reverse curls

*edit*
of course deadlifts
*edit*

No shit

I am already doing those. Weighted chins and DLs are a mainstay in my training. I guess it could be argued that those are all you really need, but I would like to develop my grip to be incredibly strong. I can't help but watch this clip of Mark Felix and get inspired to have this kind of grip.

 

[fortunatesun]

You should check out the Diesel Crew site. That's what they're known for - grip training. You can access the articles section:

Articles - Diesel Crew

or you can try the training forum. The current sticky has a concise summation of what to do and some ideas about how to do it:

Grip Strength Protocols - Diesel Crew Forum

 

[the_alcatraz]

I am really interested in this as well....I need to increase my deadlift and shrug weights

 

[bigdave2628]

What I do for grip training is grab the ends of the kettle bells and hold as long as I can. And I also load the barbell up with a shit load of weight and hold it till it falls.

 

[b fold the truth]

Mix it up, do everything that you can find and rotate very often!
Grippers, thick bars, plate pinches of all kinds, plate pinch farmers walks, timed holds, timed holds with gripper, etc...

Building a strong grip takes time. Periods of lots of work followed by periods of lots of rest. Be careful, it is very easy and common to get injured doing too much grip work.

 

[DaveTSI]

for the last month or so ive done mainly plate pinches, fat bar for just about every accessory exercise, and coc/heavy grippers 3x a week. Along with never using straps no matter what im working, i used to use them sometimes on DL lockouts or rows, but i cut them out completely. My grip has gotten so much stronger in the last 1-2 months from this stuff. Im 1/4" maybe less now from closing a COC#3.

 

[PWR]

I may look into to this. I have never used a strap for anything and I feel like I have a gorilla fist but you can always get stronger. I have never noticed weakend grip until doing pulldowns after a long DL routine. I normally dont do that.

 

[e6er]

Go grab 2 45lb plates, the smooth ones with no holes in them except to stick on the bar. Grip one in each hand and take a little walk around the gym.. I get odd looks but it helps.

I do however use straps on most lifts that require b/c I have a nasty case of tennis elbow.

 

[Bonkme2]

Grip training can be just like anything else...set some goals and have fun doing it.

Like B Fold said, if you want a huge all around grip, then mix it up alot. Here are some obscure ideas:

* 2" vertical bar hold (Ironmind loading pin)
* 16# shot put for time (I'm considering drilling a hole in the bottom for an eye hook so I can load some weight on mine)
* card tearing
* steel bending (I'm terrible at this, but the thought is cool)
* Rolling Thunder

 

[SouthernLord]

Grip training can be just like anything else...set some goals and have fun doing it.

Like B Fold said, if you want a huge all around grip, then mix it up alot. Here are some obscure ideas:

* 2" vertical bar hold (Ironmind loading pin)
* 16# shot put for time (I'm considering drilling a hole in the bottom for an eye hook so I can load some weight on mine)
* card tearing
* steel bending (I'm terrible at this, but the thought is cool)
* Rolling Thunder

I have been playing with one arm DLs. I want to get a rolling thunder. Totally different beast.

 

[b fold the truth]

Grip training can be just like anything else...set some goals and have fun doing it.

Like B Fold said, if you want a huge all around grip, then mix it up alot. Here are some obscure ideas:

* 2" vertical bar hold (Ironmind loading pin)
* 16# shot put for time (I'm considering drilling a hole in the bottom for an eye hook so I can load some weight on mine)
* card tearing
* steel bending (I'm terrible at this, but the thought is cool)
* Rolling Thunder

Shot put for time? You mean a timed hold or throws? Either one would be cool as I wouldn't have to run far to get the shot again anyway

I use a softball and put a bolt through it and grip it for time.

 

[SouthernLord]

Shot put for time? You mean a timed hold or throws? Either one would be cool as I wouldn't have to run far to get the shot again anyway

I use a softball and put a bolt through it and grip it for time.

I've seen guys bolt softballs to daisey chains and hang them from chin up bars. Softball Chins!!! I bet those crush your grip.

 

[Bonkme2]

Shot put for time?

Yeah, timed hold, sorry. I was in a contest where the shot put was an event so now that it's done I have no other real use for the thing so I try to train my grip with it. Hold it like you're palming a basketball.

 

[Sub-Zero]

when i used to care about my grip id load up the fat bar, squeeze and hold for 30 seconds, put it down for 30-60 seconds, pick i tup and squeeze...a few sets.

and id basically do farmers walk but with the hex dumbells, grabbing the sides of em and walking across a pre-determined distance while holding it...when i completed the distance it was time to up the weight.

i also used to grab the pullup bar, and hang...works for a good stretch as well as grip

 

[Nomak666]

got the heavy grippers whole set from 100-350lbs, theyre awesome. im at 250. i dont use straps on any lift, and my grip is pretty solid. try one arm hangs on the chin up bar, shit worked for me.