Improve Grip Strength

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  1. I like Fat Gripz or doing the farmers walk while using Fat Gripz or tying a towl around the weights and carry them by the towel. I like to change things up.


  2. [QUOTE=biscuits;3614920]Thick bar training (fat gripz), plate pinches, and squeezing the bar hard on every lift[/QUOTE]

    This is something most people don't do and it's worked wonders for my grip. Try gripping the bar as hard as possible on your next bench press session, and I bet you gain a rep or two from the increased muscle activation, as well as improve your grip over time
    M.S. Exercise Physiology
    ACSM: Certified Clinical Exercise Specialist
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  3. Reverse curls have done wonders for my grip and forearms! My wrist were giving me issues also, since I have been hitting reverse curls twice a week, one day heavy one day light, very big improvement.

  4. [QUOTE=Movin_weight;3659603]
    Quote Originally Posted by biscuits View Post
    Thick bar training (fat gripz), plate pinches, and squeezing the bar hard on every lift[/QUOTE]

    This is something most people don't do and it's worked wonders for my grip. Try gripping the bar as hard as possible on your next bench press session, and I bet you gain a rep or two from the increased muscle activation, as well as improve your grip over time
    This is true, I also do this! It's important for more then just grip, it also helps with lifting heavy weight, seems to help me have a bit more push in my bench when I grip the bar as firm as I can.

  5. Rice digs
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  6. No Gloves, No straps EVER! Chalk up a bit if you need to. Done!

  7. Quote Originally Posted by Boatcop1 View Post
    No Gloves, No straps EVER! Chalk up a bit if you need to. Done!
    The only caveat I will put here is on high-rep DB rows, but only once you're at a certain level of strength somewhere in the 2/3 of your BW area. For example, if you weigh 210 and you can do a set of 15-20 with 140s on DB rows, then straps are fine.
    M.Ed. Ex Phys


  8. Quote Originally Posted by Rodja View Post
    The only caveat I will put here is on high-rep DB rows, but only once you're at a certain level of strength somewhere in the 2/3 of your BW area. For example, if you weigh 210 and you can do a set of 15-20 with 140s on DB rows, then straps are fine.
    Agreed, that is a monster row!

  9. Quote Originally Posted by guereca2620 View Post
    Rice digs
    That is intense.

  10. Quote Originally Posted by Rodja View Post
    The only caveat I will put here is on high-rep DB rows, but only once you're at a certain level of strength somewhere in the 2/3 of your BW area. For example, if you weigh 210 and you can do a set of 15-20 with 140s on DB rows, then straps are fine.
    Agreed, or if you have some overuse problems.

  11. Grip responds well to different kinds of static holds. In addition to holding a bar, you can pinch grip different objects that vary in size and shape.
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