Improve Grip Strength

  1. Registered User
    bklaves's Avatar
    Stats
    6'0"  190 lbs.
    Join Date
    Dec 2010
    Location
    Tomah, Wisconsin, United States
    Posts
    125
    Rep Power
    108

    Improve Grip Strength


    Looking for the best ways to improve my grip. Tennis ball, grippers, other? Thanks in advance.

  2. Registered User
    toddgranit's Avatar
    Stats
    5'10"  186 lbs.
    Join Date
    Jan 2012
    Location
    Long Beach Ca.
    Age
    48
    Posts
    535
    Rep Power
    48046

    Pull ups, dead lifts, power putty.
    Peace
  3. Registered User
    asooneyeonig's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2011
    Age
    40
    Posts
    1,169
    Rep Power
    95209

    all the above, plus farmers and some v-bar lifts.
    you can call me "ozzie" for short.
    •   
       

  4. Registered User
    NYiron's Avatar
    Stats
    5'11"  215 lbs.
    Join Date
    Jun 2010
    Location
    long island, ny
    Posts
    431
    Rep Power
    36878

    I like farmers as well and also have always seen grip strength improvements as a result of doing heavy barbell and dumbbell rows without straps.
  5. Registered User
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Location
    VA
    Posts
    3,199
    Rep Power
    141049

    Quote Originally Posted by NYiron View Post
    have always seen grip strength improvements as a result of doing heavy barbell and dumbbell rows without straps.
    That's one of my strategies as well.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  6. Registered User
    GaDawgs29's Avatar
    Stats
    5'9"  205 lbs.
    Join Date
    Jun 2008
    Location
    Chattanooga TN
    Age
    29
    Posts
    36
    Rep Power
    231

    I bought some fat gripz and within few months noticed major changes in grip strength.
  7. Registered User
    superbeast668's Avatar
    Stats
    5'10"  245 lbs.
    Join Date
    Apr 2012
    Posts
    6,292
    Rep Power
    2331312

    i opened a thread with the same question a few months ago. all of the same suggestions have been made. basically the one that helped me the best was to throw my straps out and start pulling with out them weather it be rows, deads, chins, whatever it may be. i was pissed because i couldnt grip 315 for a deadlift and thats what drove me to posting. i was doing rack pulls a few weeks ago without straps at 425 for 5 reps.
    A superbeast is a mythological creature created for entertainment purposes only. A superbeasts references to anabolic steroids, hormones and peptides are just that, references for entertainment purposes only.
  8. Registered User
    Bubbagump's Avatar
    Stats
    5'7"  180 lbs.
    Join Date
    Jul 2012
    Location
    Midwest
    Posts
    126
    Rep Power
    5202

    I noticed a difference doing shrugs with a plate in each hand. I dunno if its proper form or not but it helped my neck and grip.
    Also I us a fat bar for everything.
  9. Registered User
    Mackram's Avatar
    Stats
    6'1"  192 lbs.
    Join Date
    Sep 2012
    Location
    Santa Rosa
    Age
    21
    Posts
    5
    Rep Power
    124

    When you guys say straps, do you mean wrist straps?
  10. Registered User
    Medical420's Avatar
    Stats
    6'1"  190 lbs.
    Join Date
    Aug 2012
    Location
    Canada
    Age
    32
    Posts
    330
    Rep Power
    145804

    Quote Originally Posted by Mackram View Post
    When you guys say straps, do you mean wrist straps?
    Yes, get rid of them. They are a "handicap" (no offense) to lifting. You are minimizing the use/need of your hands during the lift. In turn you are not working out your hand strength and endurance, you are supporting the weight on your wrists.

    Your power from your hands start in your forearms, so any strain will work them. Ie gravitational pull from the above listed (strength and endurance) I also like wrist curls (reverse and standard) to improve finger and forearm strength (grip)
  11. Registered User
    Mackram's Avatar
    Stats
    6'1"  192 lbs.
    Join Date
    Sep 2012
    Location
    Santa Rosa
    Age
    21
    Posts
    5
    Rep Power
    124

    Quote Originally Posted by Medical420 View Post
    Yes, get rid of them. They are a "handicap" (no offense) to lifting. You are minimizing the use/need of your hands during the lift. In turn you are not working out your hand strength and endurance, you are supporting the weight on your wrists.

    Your power from your hands start in your forearms, so any strain will work them. Ie gravitational pull from the above listed (strength and endurance) I also like wrist curls (reverse and standard) to improve finger and forearm strength (grip)
    Ahh I see, thst explains why I've noticed my grip is a lot more secure whenever i grip a weight now, I lost my wrist straps about three months ago. Thanks
  12. Registered User
    BigAL46's Avatar
    Stats
    5'8"  200 lbs.
    Join Date
    May 2012
    Location
    PA
    Posts
    34
    Rep Power
    45

    Cool stay away from the straps. If your doing heavy dead's or shrugs and your grip fails. Go to a mixed grip then. I.e over under grip.
  13. Registered User
    Mackram's Avatar
    Stats
    6'1"  192 lbs.
    Join Date
    Sep 2012
    Location
    Santa Rosa
    Age
    21
    Posts
    5
    Rep Power
    124

    Quote Originally Posted by Medical420 View Post
    Yes, get rid of them. They are a "handicap" (no offense) to lifting. You are minimizing the use/need of your hands during the lift. In turn you are not working out your hand strength and endurance, you are supporting the weight on your wrists.

    Your power from your hands start in your forearms, so any strain will work them. Ie gravitational pull from the above listed (strength and endurance) I also like wrist curls (reverse and standard) to improve finger and forearm strength (grip)
    Actually I had another question, what if, like in my case, you've had previous injuries to both wrists, and a broken arm with a plate? None of these injuries prevent me from lifting whatsoever, but I was just wondering if I should wear them to prevent further injury?
  14. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,074
    Rep Power
    917999

    Quote Originally Posted by Mackram View Post
    Actually I had another question, what if, like in my case, you've had previous injuries to both wrists, and a broken arm with a plate? None of these injuries prevent me from lifting whatsoever, but I was just wondering if I should wear them to prevent further injury?
    You may look into wrist wraps, but straps won't be needed. When I'm pulling ~100%, I use wrist wraps to force my hands shut.
    M.Ed. Ex Phys
  15. Registered User
    Mackram's Avatar
    Stats
    6'1"  192 lbs.
    Join Date
    Sep 2012
    Location
    Santa Rosa
    Age
    21
    Posts
    5
    Rep Power
    124

    Quote Originally Posted by Rodja View Post
    You may look into wrist wraps, but straps won't be needed. When I'm pulling ~100%, I use wrist wraps to force my hands shut.
    Gotcha, thanks
  16. Registered User
    Medical420's Avatar
    Stats
    6'1"  190 lbs.
    Join Date
    Aug 2012
    Location
    Canada
    Age
    32
    Posts
    330
    Rep Power
    145804

    Quote Originally Posted by Mackram View Post
    Actually I had another question, what if, like in my case, you've had previous injuries to both wrists, and a broken arm with a plate? None of these injuries prevent me from lifting whatsoever, but I was just wondering if I should wear them to prevent further injury?
    Like you, I have/had issues with my wrists due to arthritis. I wrap my wrists for a few reasons. 1. The added pressure relieves pain 2. The pressure helps secure my wrists for certain workouts 3. Increases my confidence in my wrists until I get more strength for those workouts.

    When I work forearms and wrists I do not use my wraps. I use less weight and a lot more reps to gradually get the strength up, this will increase endurance too. Start at a weight you can kill 20/25 reps x3. Go up in weight whenever it gets easy to get to the third set of 25. You will have less stress on the injured areas, but you will be able to strengthen it at the same time. it takes longer, but has been very effective IMO.
  17. Registered User
    Mackram's Avatar
    Stats
    6'1"  192 lbs.
    Join Date
    Sep 2012
    Location
    Santa Rosa
    Age
    21
    Posts
    5
    Rep Power
    124

    Quote Originally Posted by Medical420 View Post
    Like you, I have/had issues with my wrists due to arthritis. I wrap my wrists for a few reasons. 1. The added pressure relieves pain 2. The pressure helps secure my wrists for certain workouts 3. Increases my confidence in my wrists until I get more strength for those workouts.

    When I work forearms and wrists I do not use my wraps. I use less weight and a lot more reps to gradually get the strength up, this will increase endurance too. Start at a weight you can kill 20/25 reps x3. Go up in weight whenever it gets easy to get to the third set of 25. You will have less stress on the injured areas, but you will be able to strengthen it at the same time. it takes longer, but has been very effective IMO.
    I completely agree, I've basically followed the same thing for a good while and strengthened my forearm that had the plate inserted into it and now I only ever feel the need to use the straps when I'm doing heavy lifts like db bench or barbell bench. Thanks for the help.
  18. Snuggle Club™ mascot
    bpmartyr's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Feb 2005
    Location
    At the buffet
    Age
    41
    Posts
    4,448
    Rep Power
    27397

    I also throw a towel over my chinup bar and do narrow pullups using the ends of the towel as handles.
  19. Registered User
    Jstrong20's Avatar
    Join Date
    Feb 2003
    Posts
    1,354
    Rep Power
    48202

    Lol get a job doing construction. My grip strength went way up.
  20. Registered User
    nomoredex's Avatar
    Stats
    6'1"  204 lbs.
    Join Date
    Oct 2009
    Location
    sunny,california
    Posts
    400
    Rep Power
    4611

    Ive improved in grip strength doing barbell shoulder shrugs.
    I know this is more pinching strength but plate pinching has also helped me out.
    current logs
    http://anabolicminds.com/forum/supplement-reviews-logs/213804-gold-feast-controlled.html
    http://anabolicminds.com/forum/supplement-reviews-logs/212003-lets-do-some.html
  21. Registered User
    biscuits's Avatar
    Stats
    5'3"  145 lbs.
    Join Date
    Jun 2012
    Posts
    21
    Rep Power
    318

    Thick bar training (fat gripz), plate pinches, and squeezing the bar hard on every lift
  22. Registered User
    ectomorph91's Avatar
    Stats
    5'11"  173 lbs.
    Join Date
    Sep 2012
    Location
    san diego
    Age
    23
    Posts
    14
    Rep Power
    86

    in between sets grip 2,3 or 4, depending on strength, 10 lb plates with fingers on the flat side, keep them from falling.
  23. Registered User
    loganchristop's Avatar
    Stats
    5'8"  176 lbs.
    Join Date
    Sep 2012
    Posts
    35
    Rep Power
    41

    Finger pushups ? did you tried them ?
    Want to handstand like bruce lee?

    ----------> lostartofhandbalancing.com <---------------
  24. Registered User
    AlexErdellan's Avatar
    Stats
    6'0"  200 lbs.
    Join Date
    Jun 2012
    Posts
    364
    Rep Power
    115496

    Try fat gripz, and captains of crush grippers.
  25. Registered User
    thehulk0316's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2012
    Location
    Texas
    Age
    32
    Posts
    106
    Rep Power
    1911

    Farmers Carries...hands down. I did a 1600m once with two 53lb kb's. Driving was rough that day and two to three days later.
    - Nick
    "If you look like food, you're gonna get eaten...Don't look like food."
  26. Registered User
    newbreed's Avatar
    Join Date
    Jul 2010
    Posts
    235
    Rep Power
    37187

    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.
  27. Registered User
    Movin_weight's Avatar
    Stats
    6'1"  230 lbs.
    Join Date
    Oct 2006
    Location
    chi-town
    Posts
    802
    Rep Power
    1886

    [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
  28. Registered User
    SlyCamaro's Avatar
    Stats
    5'11"  206 lbs.
    Join Date
    Dec 2010
    Location
    plainfield
    Posts
    148
    Rep Power
    20411

    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.
  29. Registered User
    SlyCamaro's Avatar
    Stats
    5'11"  206 lbs.
    Join Date
    Dec 2010
    Location
    plainfield
    Posts
    148
    Rep Power
    20411

    [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.
  30. Registered User
    guereca2620's Avatar
    Join Date
    Nov 2012
    Posts
    4
    Rep Power
    24

    Rice digs
  31. Registered User
    Boatcop1's Avatar
    Stats
    5'9"  197 lbs.
    Join Date
    Jun 2009
    Location
    USA
    Age
    37
    Posts
    275
    Rep Power
    4688

    No Gloves, No straps EVER! Chalk up a bit if you need to. Done!
  32. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,074
    Rep Power
    917999

    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
  33. Registered User
    Boatcop1's Avatar
    Stats
    5'9"  197 lbs.
    Join Date
    Jun 2009
    Location
    USA
    Age
    37
    Posts
    275
    Rep Power
    4688

    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!
  34. Registered User
    newbreed's Avatar
    Join Date
    Jul 2010
    Posts
    235
    Rep Power
    37187

    Quote Originally Posted by guereca2620 View Post
    Rice digs
    That is intense.
  35. Registered User
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,456
    Rep Power
    115374

    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.
  36. Registered User
    PrimiFit's Avatar
    Stats
    5'7"  143 lbs.
    Join Date
    Jan 2012
    Posts
    154
    Rep Power
    9186

    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.
  •   

      
     

Similar Forum Threads

  1. Grip Strength and Training
    By donk in forum Powerlifting/Strongman
    Replies: 10
    Last Post: 08-28-2007, 10:26 PM
  2. grip strength
    By BACKMAN in forum Exercise Science
    Replies: 3
    Last Post: 04-27-2007, 03:38 AM
  3. A pump/weakness grip strength problem mid-workout
    By Rictor33 in forum Exercise Science
    Replies: 17
    Last Post: 12-07-2006, 01:49 AM
  4. Grip strength...
    By Jergo in forum Exercise Science
    Replies: 12
    Last Post: 07-31-2004, 04:19 AM
  5. Working on Grip Strength
    By Rock Lee in forum Exercise Science
    Replies: 5
    Last Post: 04-08-2004, 12:28 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in