Grip strength

[cat10595]

I'm unfortunate enough to have very (and I mean very!) small hands, and I often find I have issues with my grip, especially when doing exercises like deadlifts. By the end of a set, I'll typically no longer be able to keep my little fingers around the bar, which then affects the balance as well! I'm sure if I could strength my grip in general (I also have a bad habit of not closing my hand around the bar properly), it would help enormously!

Any tips/exercises people have found useful for improving your grip?

[Gamble2408]

Hey no worries. I also have terribly small hands and it affects my deadlifts as well, keeping me from hitting higher personal bests. Take some extra time while at home maybe and pick up and hold heavy objects, this will aid in your grip strength. Also, you may find it benificial to invest in one of those little hand held grip strength tools which you squeeze. I have a few, and you can sit there squeezing them while watching TV, cooking or anything really. Also, stronger forearms will help your deadlifts so maybe add a few forearm exercises into your arm day or your back/bi's day. Good luck

[AddingPins]

Get straps.

Unless you are entering kung-fu grip competition it's not a huge deal if you don't have incredible grip strength. Do as much as you can without them but at the same time there is no point letting your grip strength limit your lifts.

[kimm4]

I'm unfortunate enough to have very (and I mean very!) small hands, and I often find I have issues with my grip, especially when doing exercises like deadlifts. By the end of a set, I'll typically no longer be able to keep my little fingers around the bar, which then affects the balance as well! I'm sure if I could strength my grip in general (I also have a bad habit of not closing my hand around the bar properly), it would help enormously!

Any tips/exercises people have found useful for improving your grip?

farmers walk
deadhangs
barholds
deadlifts
plate pinches

[Artemis00]

Do you use gloves when you lift? If so, you may want to try ditching them. The padding in the glove basically has a similar effect as increasing the diameter of the bar which makes it harder to grip.

[jsari23]

I have issues with my grip as well with heavier weights or more reps. I have found that not wearing gloves and using chalk has helped. Tried straps once and this also helped. As well as a mixed grip.

[Fractal8]

farmers walk
deadhangs
barholds
deadlifts
plate pinches .

^Yep.

I have teeny hands AND arthritis. Last year my grip strength last year was horrific. What helped me the most was doing dead hangs (I was also training for pullups...so hey, feeding two birds with one seed...) and plate pinches with 25-lb plates. I have those squeezable grip strengthener tools but don't use them very much, so I can't speak to their effectiveness. I think they build overall finger strength, but I'd think the exercises on the list above would be more effective. There's also a class at the gym that I take once a month or so that uses the bar for medium-weight/long rep sets, and I find this is great for my grip and forearms, because essentially I'm holding that bar almost nonstop for like 45 minutes.

I also find it is important for me to stretch my fingers back (to counter the grip action) after just about every exercise.

My grip is still not where I'd like it to be, but it's come a loooooong way. Good luck!

[thehobbes]

Would use Versa Grips if the grip is holding you back on the major lifts. You can work on strengthening your grip separately with the other things mentioned ITT, but at least use straps or Versas so you can continue to progress with your normal compounds.

[cat10595]

Some great ideas, thanks! Will definitely look into getting some straps, and I'll start incorporating some of those exercises into my workouts.

I do use gloves for some lifts (inc. deads) as I find I end up with somewhat painful calluses...would chalk help prevent those?

[gailh]

get a doorway pullup bar and just hang on it to failure whenever you can. even better if theres a clock with a second hand nearby so you can see your progress

[RebornBeginner]

Do this till you feel The burn then switch hands start from palms behind then palms in front. Anywhere between 40-100 lbs those bars that are used for biceps or whatever. Arms hanging neck relaxed just bring your wrist up no arm movement. Should be able to do anywhere 30-50 Motions on each side preferably The lat pull down machine to sit. Arms behind your legs kind of like shrugs exactly like shrugs! Bring your wrist up and down controlling The weight your forearms should be cramping and on Fire wouldnt be a bad idea to do deadlifts immediately. Wallah

[Fairplay]

Towel/rope pull-ups are the goat.

[80nhr]

I do as well but forearm training n strengthening helped a lot with grip.

1. Just lift heavy things. Doesn't matter what lift, as long as it's you using your grip, always go heavy.

2. Carries. Farmers walk, suitcase carries, etc, etc. There's tons of variety and a quick google search will show you all of them.

3. Use kettlebells. But use them upside down. Upside down KB shoulder press is a good one.

4. Direct forearm training. I liked EZ bar reverse grip curls. It reallys hammers your forearm (to activate more forearms grip the hell out of the EZ bar), brachialis, bis.

5. Throughout your day take 30s-2min just gripping something. Chair, pen, table, pencils, etc... You can even just make a strong fist and squeeze.

6. Hanging. This is also a really good one and does wonders for your shoulders. Passive or active hang, any other type, doesn't matter. Try to hang for as long as you can.

7. Don't use straps, gloves, or other equipment that will pseudo improve your grip