Strengthen Grip - any suggestions??

[Numani]

Today I failed to rack pull from knee height 10lbs more than my regular deadlift from floor for a 1RM. No time to get disheartened immediately need to get a plan together. New weak link to improve.

Basically my deadlift is not going up until this weak grip of mine improves.

So far I have these suggestions.

1) One handed barbell hold timed in a power rack- basically deadlift it a couple of inches off the racks and hold till my grip fails. can use a towel around the bar to make it fatter.

2) pinch plates with finger and thumb

3)some standard exercises such as reverse curls and hammer curls.

4) wrist roller

Can anyone add anything else that they feel is very effective for grip and improved forearm size.

thanks

 

[overhead]

I started doing all my deadlift work overhand, instead of one over, one under. I go as far as I can like that, then switch to over/under. My deadlift grip is improving.

 

[Cuthbert]

CoC grippers

farmers walks

 

[leatherface]

def. CoC grippers and static holds

 

[delldell2]

Static holds/farmer's and plate pinches seem to be the best for me. The curls and roller won't help your grip at all.

 

[CollegeKid2]

when u work your forearms make sure you are hitting the flexors AND the extendors. by this i mean, do wrist curls in both directions (palms facing up but also the palms facing down version). this may help u a lot.. i know it helped my grip when i started hitting forearms hard.

 

[edgecrusher]

Body weight hangs, rolling thunder, other heavy pulling motions, such as bent over rows, chinups, and anything w/ the thick bar.

 

[slobberknocker]

Edge, what's rolling thunder?

 

[JOKER47]

Edge, what's rolling thunder?

1 handed deadlift with a 2 3/8" rotating handle.


Joker

 

[WalkingBeast]

Use straps or chalk. Your grip will catch up from deadlifting, dont let your deadlifts sufffer because of it.

 

[Numani]

thanks for all the replies guys. Think I will choose a few exercises and rotate them. static holds(one handed) and farmers walks with a few standard bodybuilding exercises seems like the best starting point.

already use chalk. never going to use straps again. big reason why my grip has lacked is apart from shrugs and rows, I do very little work overall that requires a tight strong grip.

I know my grip would improve deadlifting regularly. but with my WSB inspired routine, I only deadlift max a few times a year to test. Deadlifts for volume on a regular basis takes too much out of my lower back.

thanks again.

 

[Smurfy]

Today I failed to rack pull from knee height 10lbs more than my regular deadlift from floor for a 1RM. No time to get disheartened immediately need to get a plan together. New weak link to improve.

Basically my deadlift is not going up until this weak grip of mine improves.

So far I have these suggestions.

1) One handed barbell hold timed in a power rack- basically deadlift it a couple of inches off the racks and hold till my grip fails. can use a towel around the bar to make it fatter.

2) pinch plates with finger and thumb

3)some standard exercises such as reverse curls and hammer curls.

4) wrist roller

Can anyone add anything else that they feel is very effective for grip and improved forearm size.

thanks

This is smurfs boyfriend nothing works when i sighn on my name lol. Get John Brookfields mastery of hand strengh and the grip masters manual. the books will teach you about all differant catagories of hand strengh and give you a huge list of movements to choose from. Myself I have a decent crushing and pinching grip but a poor vice grip for holding thus far. anything you need to know you will find in his books

 

[GodOfThunder]

To wrestle collegiately requires a steel grip. On the advice of a former Iowa state champion, I began squeezing a tennis ball in all of my free time. Once that became easy I switched over to a cue ball. My grip has greatly improved.

 

[Nonerz]

I vote for Farmer Walks...me like!

 

[Madd Hatter]

To wrestle collegiately requires a steel grip. On the advice of a former Iowa state champion, I began squeezing a tennis ball in all of my free time. Once that became easy I switched over to a cue ball. My grip has greatly improved.

Just to be sure, are you serious? Is that a good grip exercise? Because mine blows, and squeezing a tennis ball is something I can easily do during the day instead of working.

 

[Arnold'sApprentice]

Use straps or chalk. Your grip will catch up from deadlifting, dont let your deadlifts sufffer because of it.

EXCELLENT POINT!!!!

 

[wlhosch]

Next to thick bar work, do chin-ups by just holding the ends of two rolled up towels looped over a bar. If you can't pull yourself up at first, just hang for as long as you can hold on.