T Nation

Grip Work

How do I get my grip better? I’ve been to elitefts.com. I been doin some plate pinches and hex db grips, but its just not cutting it. Plus today when I was deadlifting I fuckin tore the first layer of skin off 1/2 my palm. Would chalk remedy this? Help a brother out

[quote]bigredaekdb wrote:
How do I get my grip better? I’ve been to elitefts.com. I been doin some plate pinches and hex db grips, but its just not cutting it. Plus today when I was deadlifting I fuckin tore the first layer of skin off 1/2 my palm. Would chalk remedy this? Help a brother out[/quote]

i think that doing a static hold with the barbell is very helpful. like once you can hold it for 30 sec move up in weight.

Hangs from a pull up bar are awesome for grip strength in my opinion.

thanks alot guys
and brad whats her number cause i sure you cant handle something like that

[quote]brads1111 wrote:
My man, check out Ironmind.com. They used to have a free book on there. You need adobe acrobat reader to get it but it’s free. It’s the same one as the stuff they actually sell.

Here is a beautiful woman.[/quote]

He isn’t going to build ANY grip strength squeezing on those…

Do dumbbell holds for time! Works like magic.

[quote]TrainerinDC wrote:
Hangs from a pull up bar are awesome for grip strength in my opinion. [/quote]

exactly what i was gonna say. right after a workout when you are exhausted walk over and grab a pull up bar and just hang. set a minimum time and if you fall off, get your ass back up, if you fall of again, jump back up and go until your time limit is up.

No exercise to recommend but just an advice on technique.

Instead of just “hanging on” to the bar, try to really squeeze the bar hard as if you are trying to leave dents of your hand-prints on the bar.

Worked well for me.

[quote]lawrence wrote:
No exercise to recommend but just an advice on technique.

Instead of just “hanging on” to the bar, try to really squeeze the bar hard as if you are trying to leave dents of your hand-prints on the bar.

Worked well for me.[/quote]

Can make this hanging harder by wrapping something such as towels around the bar to make the grip thicker.

HELL YES chalk is going to make a HUGE difference I also second the static hold load up your max DL and hold it for time like the above said hit thirty and move up.

id say do it once a week. I actually hit a point my grip was failing from over use.

Oh and like the other said about squeezing the abar like your trying to crush it do this ANYTIME you have a bar in your hands dont just give enough pressure to hold it GRAB that SOB evben during bench etc it helps the exercise and your grip

I’m no grip master by any means, but I do train my grip. Here are a few suggestions:

Get a bucket, short strip of fabric (I use denim) and a pair of slip joint pliers. Loop the fabric through the handle of the bucket and hold both ends of it in the pliers. Now lift it with whatever grip you want, overhand/underhand however you chose. As your strength improves add dirt or sand or whatever to the bucket upping the weight.

The pull-up bar advice is dead on, I like and use this one as well.

Another thing to do would be sandbag deadlifts (I use one of my GI duffels with about 110# of sand) but grip the bag from the top instead of the sides or bottom. Or you could go to a bank and ask them for some coin bags they are going to throw out. They usually give them for free. Filled with sand mine weighs around 25#. Sew/tape it up and toss it from hand to hand. Crush it everytime you catch it.

COC grippers are good too. I could go on. If you would like anymore info PM me.

Also, have you ever tried hook gripping your deads? It’s a little tough on your thumbs at first, but a little sports tape and time and you’ll get used to it. Ok, enough babbeling on my part. -IDMT

I don’t think that hangs from a chin-up bar do much for deadlifting simply because unless you add a lot of weight to them you will be holding far less weight than you can deadlift.

I have a thread here about the Thomas Inch dumbell handle and this seems to be doing a lot for my grip. You should try the thick bar route.

[quote]Julius_Caesar wrote:
I don’t think that hangs from a chin-up bar do much for deadlifting simply because unless you add a lot of weight to them you will be holding far less weight than you can deadlift.

I have a thread here about the Thomas Inch dumbell handle and this seems to be doing a lot for my grip. You should try the thick bar route.[/quote]

yes but if its too easy you can do it with 1 hand. hwich will be twice as hard. i also remember someone else saying on another forum that they just used enough fingers to hold on to make it really hard on there grip

check out some climbing websites, sick sick grip strength. Dead hangs are a great exercise, but switch em up. Try em with a full fist grip, just the fingers, only 2 or 3 fingers, etc… A great one for pinching strength is to find a basement or garage or something with exposed rafters. Reach up and pinch that with both hands (underhand, overhand, or mixed grip, try em all) and do dead hangs or pullups like that. Too easy? Nail another piece of wood up there to add another 3/4" or more.

Also, do you deadlift with a mixed grip or pronated. If the latter, try switching one hand over, it’ll help keep the bar from rolling out of your grip and avoid tearing those calluses off.

Everything you need to know about grip strength is at www.gripboard.com

Enjoy!

[quote]Julius_Caesar wrote:
I don’t think that hangs from a chin-up bar do much for deadlifting simply because unless you add a lot of weight to them you will be holding far less weight than you can deadlift.[/quote]

You could do one-armed hangs. With two-armed hangs, after a few minutes all the blood will suddenly drain out of your forearms, and you will fail for that reason rather than muscle fatigue.

[quote]brads1111 wrote:
Here is a beautiful woman.[/quote]

that always helps my grip…as well as rest , it is a win, win…

Farmer’s walks are huge for grip strength. Timed hangs from chin bars. Fill some buckets w/sand and just hold em. Ironmind has thick handled dumb bells. And somebody already mentioned lift heavy sand bags or the like. I have a heavyduty backpack I filled with books, plates, coins, anything heavy and oddly shaped. Then clean and jerk or deadlift it but don’t use the handles or straps!!

Chalk will definitely help. Also, consider trying a hook grip like olympic lifters use. It’s a little uncomfortable at first, but it helps a lot.

do everything you can with a gi. hang a gi over a chin up & do reps & you can wrap it round a rowing machine etc…

[quote]Hog Ear wrote:
Everything you need to know about grip strength is at www.gripboard.com

Enjoy!
[/quote]

Beat me to it. Probably the greatest grip resource on the net.