My grip fails me! Help please.

[rejones1976]

Been doing weights for 8 months now working out on 5 day split. My back day is let down because my grip fails me log before I feel my back does. I seem to be only able to manage 1 decent set of Deadlifts, the other 2 are cut short because I'm holding onto the bar with my finger tips and have to put it down before it falls.

I'm been doing forearm curls to try to increase the strength there but otherwise I can only keep going and hope my grip strength improves over time. Any suggestions would be appreciated.

[yakabebe]

Been doing weights for 8 months now working out on 5 day split. My back day is let down because my grip fails me log before I feel my back does. I seem to be only able to manage 1 decent set of Deadlifts, the other 2 are cut short because I'm holding onto the bar with my finger tips and have to put it down before it falls.

I'm been doing forearm curls to try to increase the strength there but otherwise I can only keep going and hope my grip strength improves over time. Any suggestions would be appreciated.

Dude...there's a million threads on this...get yourself a pair of straps or grips

[HeismanWatch]

Straps is what I use!

[Do_Somethin]

Dude...there's a million threads on this...get yourself a pair of straps or grips

/thread

[McJimmie]

Also try alternating grip - one pronated, one supinated.

Change after each set to avoid any biomechanical twisting

[-=FLEX=-]

get yourself a pair of straps or grips

That's pretty much it.

I use wrist straps. I have a set of leather ones which I prefer, but I couldn't find them, so I went and bought a set of nylon ones. They do the trick.

-=FLEX=-

[Cgb6810]

Dude...there's a million threads on this...get yourself a pair of straps or grips

I love my versa grips....

[snoack]

I'm good up until +350#, then I use hooks. Trying for a raw 500, so I need to get some real work in on my grip.

[Old_swole]

Been doing weights for 8 months now working out on 5 day split. My back day is let down because my grip fails me log before I feel my back does. I seem to be only able to manage 1 decent set of Deadlifts, the other 2 are cut short because I'm holding onto the bar with my finger tips and have to put it down before it falls.

I'm been doing forearm curls to try to increase the strength there but otherwise I can only keep going and hope my grip strength improves over time. Any suggestions would be appreciated.

45 posts and in the red i see. somebody has been hanging out in the misc i think. Whoops your green again. Good job

[chodan9]

we should start an official versa grips fan page LOL


oh wait we already did LOL

I love mine btw

[BrotherWolf]

Been doing weights for 8 months now working out on 5 day split. My back day is let down because my grip fails me log before I feel my back does. I seem to be only able to manage 1 decent set of Deadlifts, the other 2 are cut short because I'm holding onto the bar with my finger tips and have to put it down before it falls.

I'm been doing forearm curls to try to increase the strength there but otherwise I can only keep going and hope my grip strength improves over time. Any suggestions would be appreciated.

Stick with deadlifts, get some gym chalk and use a over under grip, your grip strength will improve as you lift more.. you may also want to add weighted chinups and pullups to your routine..

Using straps will not help you improve your grip

[dutter]

your grip strength should increase the longer you lift. as you increasing your weights your grip strength should follow. its usually the repetitions of the lighter weights that helps develop grip strength. if your grip is lacking you may try some pull-ups as brotherwolf said. also heavy shrugs can help, try holding your grip at the end of your shrug sets until your grip fails. (in the rack of course). you can try doing theses with and without straps. i use the old cotton cloth straps, they help a lot on the heavy stuff.

[GreenWave1]

If you want to specifically address your grip, there are some great suggestions here. I would also recommend doing farmers walk.

[vtshadow]

Ok, grip strength is seriously important for almost EVERYTHING you do in the gym.
A couple tips to help you out. Yes, Straps can help you out. But in the long run, they do ****e for your grip strength. use them when you need them.

1. Buy a tennisball. Take it with you everywhere. And squeeze it like its the throat of your worst enemy.

2. Buy a spring gripper. They come in numerous poundages. And you can usualy get them for a good price online. MAke sure you get quality grippers though. Not the crap with the plastic handles.

3. Go to your local dumbell rack and grab the heaviest dumbells you can hold and do just that, hold one in each hand untill you cant hold them any longer. Your hands will scream and plead for mercy. But just laugh at them and keep holding them till they drop. (On a side note, This will make your traps scream for mercy also.)

And lastly, remember forearm strength is NOT grip strength.
Improved grip strength can help you break a lot of lifting plateaus on any exercise that requires a pull movement.

[Karl_Hungus]

Stick with deadlifts, get some gym chalk and use a over under grip, your grip strength will improve as you lift more.. you may also want to add weighted chinups and pullups to your routine..

^^ This. I use chalk + over/under and grip never fails.

[yakabebe]

If you want to specifically address your grip, there are some great suggestions here. I would also recommend doing farmers walk.

I simply refuse to take advice from someone who doesnt have a head!

[smdiskin]

I simply refuse to take advice from someone who doesnt have a head!

LOL...
That cracked me up...

[BuckSpin]

vt is right. Grip has nothing to do with forearm strength. In short, grip = "pinch/squeeze".

These are great:



Tips:
- One finger per non-numbered side (no cheating, use the smooth sides) of a hex DB
- Pick them up like you would pick up a deadlift (arms at sides) & just hold as long as possible. Repeat.
- Your hand size will limit what size DB you can realistically grip. The guy in this video has some serious @$$ paws to grip a 50
- You can do these between sets on a Squat Day or as a post WO cool down.
- Don't do them every day. Grip needs time to become, well, grip. You should notice immediate improvement.

[DeathtoToasters]

I know of plenty of hand strength exercises..but this is a 'PG' forum......











(Hey there were plenty of great answers already, someone needed to lighten it up a bit!)

[GreenWave1]

I simply refuse to take advice from someone who doesnt have a head!

That's what happens when your grip fails during military press. Drove it straight down into my chest.

[Skullaway]

If your goals are simply to build your back then get some straps. They work.

If you are a strongman or just care about your grip. Get an Ivanko super grip thing. And do some "timed holds".

[BuckSpin]

I got this far and quit reading

Then don't read this....

http://www.elitefts.com/documents/rosie.htm

[GNCISDANGEROUS]

Been doing weights for 8 months now working out on 5 day split. My back day is let down because my grip fails me log before I feel my back does. I seem to be only able to manage 1 decent set of Deadlifts, the other 2 are cut short because I'm holding onto the bar with my finger tips and have to put it down before it falls.

I'm been doing forearm curls to try to increase the strength there but otherwise I can only keep going and hope my grip strength improves over time. Any suggestions would be appreciated.

As the man says.. get straps...and use them. no amount of forearm curls will strenghten you grip to allow you to do heavy deadlifts.

[Joog]

"I got this far and quit reading"

Is that because the muscles that provide grip, via tendons, are in the forearm?

[Ekie]

vt is right. Grip has nothing to do with forearm strength. In short, grip = "pinch/squeeze".

These are great:



Tips:
- One finger per non-numbered side (no cheating, use the smooth sides) of a hex DB
- Pick them up like you would pick up a deadlift (arms at sides) & just hold as long as possible. Repeat.
- Your hand size will limit what size DB you can realistically grip. The guy in this video has some serious @$$ paws to grip a 50
- You can do these between sets on a Squat Day or as a post WO cool down.
- Don't do them every day. Grip needs time to become, well, grip. You should notice immediate improvement.

I like the looks of that, will give that a try tonight, except not with a 50, I don't have one, and really doubt I need one for that, LOL.

Finger tip pushups have greatly increased my grip strength:



And both arms just using forefingers and thumbs:

[Ekie]

I like the looks of that, will give that a try tonight, except not with a 50, I don't have one, and really doubt I need one for that, LOL.

OK, am currently doing a circuit routine, I do four circuits M-W-F. So added this exercise using my 20 lb DB’s with the goal of holding the weight for 10 second and then lowering, not dropping in that I am doing this at home. Only made it for 8 seconds in the second hand for two of the circuits due to traction issues. Noticed that chalk is used in the video example.

The link explaining the importance of concentration in this exercise was most helpful.

Any how BuckSpin, thanks for the sharing the video and links.

[BrotherWolf]

I'll say it again

CHALK

[Ekie]

....get some gym chalk.....

I'll say it again

CHALK

Am thinking some chalk might be a good idea here.

[Ekie]

lololz at the finger tip pushups though !

Thanks, was quite a bit of work to get there, and now you could say I am a one trick pony.

[BrotherWolf]

lololz at the finger tip pushups though !

That made my fingers hurt just by watching