weak grip

[WarriorPL]

I've noticed from doing deadlifts and heavy shrugs that my grip is too weak. What are some things i can do that will help?

 

[thermobaric_fart]

Try farmers walk. That's what I do and it helps alot.

 

[Ingram]

Behind the back wrist curls have improved my grip quite a bit. I also concentrate on squezing the bar on all my other exercises.

-Ingram

 

[ZGzaZ]

i agree with ingram, squeeze the bar tight on all other exercises, you'll see improvements.

 

[Lee]

do u wear gloves when u workout?

 

[JOKER47]

Lighter weight deads for high reps has made nioticable difference in my grip strength. (anywhere from 3x3, 5x3, to 5x5 at 70% 10 80% of max.)

The other guys also suggested some things that I have tried as well that have me too.

Heavey DB Hangs - start with a weight you hold for 45 secs before they drop, then move to holding that weight for 30 secs, then a again until failure.

I did that at the end of back/bi worout, and after a month or 2, I have not had a problem with grip for specifically deadlifts.

Try several ideas, see which one gives you the results you are looking for. Mifght take several tries, but you find the right one.


Good luck bro,
Joker

 

[coolcolj]

Power rack chins

 

[Exodus]

Power rack chins

true a killer on the grip, but those arnt that easy. one may have to build up to that. maybe try JOKER's method and the go for CCJ's as a test.

X

 

[PolishHammer1977]

do u wear gloves when u workout?

No glove rule in effect

 

[MsBeverlyHills]

try COC grippers... too bad they look kinda goofy

http://www.ironmind.com/grippers.shtml

 

[coolcolj]

true a killer on the grip, but those arnt that easy. one may have to build up to that. maybe try JOKER's method and the go for CCJ's as a test.

X

I do sets of chins with 35lbs attached on the power rack now, after 6 months or so of doing them - albeit with low reps
Huge forearm pump though!
I also feel you get better back recruitment, rather than pulling with your arms too much with normal chin bars.

Kinda feels like doing stuff with thick bars - make that really thick

 

[jerkbox]

No glove rule in effect

that's right.

 

[WarriorPL]

Yeah i wear gloves... i also use to depend on straps.

 

[gmanlax7]

i use straps once in a while and am not ashamed to say so. I read an interview by dorian yates, who used them a lot, where he said something like
" why should i let the fact that my grip can only handle 300 pounds keep my back from getting to lift 400?"

well something like that but you get the point, my back is stronger than my grip in terms of weight , but i still want to put as much stress on my back as i can , so theres nothing wrong with using straps on that last heaviest set of deads, BB rows, pulldowns, shrugs

 

[gmanlax7]

my girlfriend begs me to wear gloves, but no damnit NO !! i love my rhino hands, lather em up with bag balm every nite