T Nation

Grip Training


#1

@CT for clients who need to improve their grip such as law enforcement officers what are your methods or protocols for improving their grip?

Thank you


#2

[quote]nickj_777 wrote:
@CT for clients who need to improve their grip such as law enforcement officers what are your methods or protocols for improving their grip?

Thank you [/quote]

I don’t have “protocols”… I do not like that word for training solutions, It sounds pompous.

I simply add bonus grip work about 3x a week, working on different types of grip strength:

DAY 1.
Continous ramp
Rack 1/8th deadlift hold (basically hold the barbell in the finished deadlift position, strting the bar 2-3" below the end point)… I gradually work up to the heaviest weight that can be held for 9 seconds WITH A FAT BAR then continue ramping with a regular bar.

DAY 2.
Pinch grip deadlift hold (using a plate loaded only on one side of the barbell and pinch grip deadlifting it)… working up to the heaviest weight that can be held for 15 seconds, then going down in weight by about 20% and doing 3 sets for max time

Pull-up hang 3 sets for max time

DAY 3.
Captain of Crush gripper work… a combination of various iso holds (with more resistance than you can close, get in position with two hands, hold with one) and repetitions with an easier gripper for 5-10 reps per set

Then there are other things you can add to your regular training…

GOERNER DEADLIFT RAMP
Deadlift with only 1 finger per hand, ramp to max for 2-3 reps
Deadlift with 2 fingers per hand, continue ramp to max for 2-3 reps
Deadlift with 3 or 4 fingers per hang, continue to ramp to max for 2-3 reps
Deadlift with regular full grip, continue to ramp to max for 2-3 reps
Deadlift with hook grip, continue to ramp to max for 2-3 reps

ROMANIAN SNATCH GRIP DEADLIFT
Sets of 6-8 reps, not touching the floor, slow eccentric

And doing farmer’s walk

And obviously doing the Olympic lifts from the hang without straps is also very effective at improving the grip


#3

CT described all good grip exercises. The captains of crush can also be practiced with speed sets, however make sure it is set correctly in your hand. Set the gripper in the middle of your palm and under your middle knuckles, you will have to use your other hand to position it before the set. Close the gripper as quickly as possible, squeeze for 1-2 sec., release, repeat amrap.

You might also try pinching two metal plates together for time between sets during a normal workout, i.e. two 25s pinched with the smooth side facing out.

Also, forearm strength is a large part of grip strength, so don’t forget to throw in some forearm work, i.e. wrist rollers, etc.


#4

[quote]Cherrybomb wrote:
CT described all good grip exercises. The captains of crush can also be practiced with speed sets, however make sure it is set correctly in your hand. Set the gripper in the middle of your palm and under your middle knuckles, you will have to use your other hand to position it before the set. Close the gripper as quickly as possible, squeeze for 1-2 sec., release, repeat amrap.

You might also try pinching two metal plates together for time between sets during a normal workout, i.e. two 25s pinched with the smooth side facing out.

Also, forearm strength is a large part of grip strength, so don’t forget to throw in some forearm work, i.e. wrist rollers, etc.[/quote]

+1 to forearm training and I’ll add to start SLOW. Even for someone who regularly trains, adding in even a few sets of direct forearm work can really strain the muscle. Start slow, ramp up intensity/reps over time!


#5

Thank you so much :slight_smile: