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How do I strengthen my grip?



 
 
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ARMSPORTS
Posts: 1,310
8/14/12 12:42 P

Farmers Walk Bill mentioned is awesome. Captains of Crush Grippers are also great.



KYLAR_STERN
SparkPoints: (22,203)
Fitness Minutes: (23,799)
Posts: 1,053
8/14/12 7:11 A

Towel pull ups. Good suggestion. I'd forgotten about them. My football coach was adamant about us linemen in highschool doing them for grip strength.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
8/14/12 7:04 A

Sure. See:

www.youtube.com/watch?v=-rJDAdqJQ_4

Oh, also, Farmer's Walks.

www.youtube.com/watch?v=zMN8ukHXtO8

BTW, you do not need special equipment as shown with the Farmer's Walk. Just some dumbbells will do.



RUSSTHESKIGUY
SparkPoints: (3,237)
Fitness Minutes: (4,673)
Posts: 119
8/14/12 12:18 A

Guys,

Thanks for the comments. I do use a mixed grip and chalk already and I agree 100% that both make a significant difference. Unfortunately for me, my hands still give out first though despite doing those things. Bill, can you expound on the pullups with a towel? I'm not sure I understand exactly how you would do that?





BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
8/13/12 5:48 P

The #1 thing that helped my grip was chalk. By far and away chalk. For barbell deadlifts, use a mixed grip. You can also consider a hook grip.

See doubleyourgains.com/why-i-deadlift-with-a-
hook-grip-and-you-should-too


Chalk and a mixed grip has pretty much fixed my grip problems for deads. You can also consider the Captain Crush gripper.

www.captainsofcrushgrippers.com/ . I've also heard that pull ups with a towel helps grip. Haven't tried it. Stay away from straps.



KYLAR_STERN
SparkPoints: (22,203)
Fitness Minutes: (23,799)
Posts: 1,053
8/13/12 4:20 P

I have the same problem. My deadlift max is determined by my hands more than my legs. For that one, have you tried turning one hand out and one it? I forget what the grip is called but it gives me and extra 100 or so pounds easy.

As for exercises, I've seen little spring things that you can squeeze and work out your forearms. My Gold's Gym also has a machine where you squeeze two bars together to work on grip strength. And also, just keep deadlifting and shrugging. The muscles you use (including your hands) will build and get stronger, even if they aren't the main muscle worked.



RUSSTHESKIGUY
SparkPoints: (3,237)
Fitness Minutes: (4,673)
Posts: 119
8/13/12 1:17 P

Here is a problem I have been dealing with. My hands get too tired to hold the weight before I finish my sets. When I am doing exercises such as deadlift or shrugs with a barbell with heavier weights, I find that I can no longer hold the bar past about 6 or 7 reps and have to stop my set. I have tried using wrist wraps and that has worked okay in the past but recently I damaged the ligament on the outside of my right hand and I'm wondering if the wraps contributed to that. I still can't use wraps because of the lateral pressure it puts on my hand which hasn't fully healed, although I can still do all my normal lifting. Any suggestions on building up strength in the hands? Is it a forearm thing? Do I need to work my forearms more? I squeeze a tennis ball as exercise but would be interested if anyone else has any ideas how to work around this problem?


Edited by: RUSSTHESKIGUY at: 8/13/2012 (14:30)


 
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