How to improve grip strength?

[mvmaxx]

Here's my dilema. My grip strength sucks. I can get maybe 8 reps on DL's with 225 before I feel like I'm holding it with the ends of my fingers. So I have to use straps for anything heavier. Now I know, I know the first suggestion is to NOT USE STRAPS. But if I stop using straps then I can't train DL's heavy and I'm training heavy right now and trying to hit 450. Can get 405 3x.

So what to do? and how often?

 

[Adam MacKinnon]

After your heavy sets do racklockouts and hold the weight as long as you can. You might want to try thickbar training too.

 

[Prometheus]

fwiw, heavy wrist curls have helped me - I do them standing with a bar, holding it behind me, arms straight, and try to let the bar go as far as possible towards the tips of my fingers, then curl it up. I do these once or twice a week, as heavy as I can bear, to failure for a couple of sets. I also do a couple of sets of reverse curls for balance.

also, you might try picking up a set of super heavy dumbells and holding them as long as possible (I get strange looks from the toners in the gym, but they really work for me).

good luck.

 

[I'D RATHER BE DEADLIFTING]

Do you use a mixed grip? If you do you really have some work to do on that grip. Do you use chalk? If not, get some.

 

[slacker]

Check this site out it has good info on grip strength

http://members.aol.com/usamuscle/routine8.html

 

[ballast]

I've found one-arm bar hangs and one-hand deadlifts with a barbell to be quite effective for grip strength development.

 

[powerlifterjay]

Dam all these exercises sound like they would work great. How about one of these alternated every week. Grip is a problem i have too. I do wrist curls the same as Prometheus except i do them to the front. And heavy rack pulls. So we'll see if they help. So far i have noticed alittle strength pullin in the rack i can pull more in there without losing my grip then i could last yr.

 

[w8liftinglady]

Grip strength has always been my weakness as well.I found that by developing several differant approaches,I have increased my overall grip strength immensely.For Squeezing grip strength,I alternate between my "captain of crunch" grip trainer(available on the Ironmind website),and the Gripper trainer at my gym.For more of a pinching grip,I find that holding two 10 pound-25 pound plates between my fingers does well.I also vary between free hanging from the chin bar,and loading a 2 inch bar as heavy as I can muster,and hold that as long as I can.I credit this extra work with adding a good 100 pounds to my deadlift.

 

[Cubanito17]

Two things work well at the moment I only do one of them and that one is the "Captain of Crush Grippers" the other is Rolling Thunder it's available at www.elitefts.com

 

[CytoMel]

Doing a lot of bicep work really blows up the forearms also. Has anyone tried the Super Gripper from monstermuscle? It looks good, and I am thinking of buying it, any thoughts?

 

[Sebass67]

I have to say the one arm DB deads are good for grip.
Chalk is huge as well. You will prob lift more as well if your grip is what i think it is. Think of all the momentum you lose when it slips into the ends of your fingers instead of transferring to the bar.

 

[bubba2k]

grip

Grip is about want to. You have to want it bad enough. That is how you hold on to the bar. Want to and it will happen. Have that iron will and the iron will stay in your hands. Have a straight line from your heart to your hands. Because when that bar hurts like a mother and your hands are on fire, it is your heart that keeps you going. Those are my favorite moments in lifting, when it is me and the bar and my hands hurt. And after when I let go and watch my hands change color. And the pain floods in. Maybe I am sick, but I love that. Love is what will help you hold on to the bar. Sick twisted love of iron.

 

[Sebass67]

AMEN!
I am the same way. I am also like that when i run. Something about feeling the most alive when you have put your body closest to death or something. Can't really explain it.