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.