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  1. #1
    Registered User T9P1's Avatar
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    What training routine for hand gripper?

    Hey guys,

    I need some more grip strength for my deadlifts AND I want to build some bigger forearms. Therefore I planned on ding two exercises in the future: The Wrist roller (this is probably more for the size-factor) and the Woody Hand Gripper (for adding strength).

    Could I do like a 5x5 routine for the Woody Gripper or is the training routine I should be doing for forearm a little bit different, if I want to gain strength?

    looking forward to your advice and experiences with the matter
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  2. #2
    Registered User Lencho's Avatar
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    Here's a suggestion:


    http://www.musclebulletin.com/articl...article&id=133


    I train my grip 3-4x/week while at work. Couple of high rep sets some days, low rep sets on the others.
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  3. #3
    ISOFLEX'D xStevenx's Avatar
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    Pick it up
    Put in garbage
    And just deadlift and do holds. Grip strength will come
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  4. #4
    Registered User T9P1's Avatar
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    Thanks Lencho, going to look into that!

    @Steven: The problem is, that my grip strength is limiting my deadlift :/ of course it will get better, but if I could improve further on its own I could improve my deadlift quicker.

    What would really interest me is the combination of 5x5 and hand gripper?! Maybe add some negative and time holds?
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  5. #5
    Registered User T9P1's Avatar
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    I thought of the following routine (just for the gripper):

    - 5x5 (not sure if ramped or setacross)
    - 5 x Over-Crunches (10-30s) with a lighter weight
    - 3 x Negatives (5-10s) with a really heavy weight
    - 5x5 (or 3x5) doing some thumbs-crunches (just pushing with the thumb an index finger)

    Sounds good for building some Strength I could use for my 5x5 Deadlifts?
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  6. #6
    Off the wagon PeterGibbons316's Avatar
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    I've used a lot of stuff in here with great success: http://www.t-nation.com/free_online_...r_the_deadlift

    Best thing for deadlift grip strength is heavy deadlifts with static holds at the top.
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  7. #7
    Registered User Lencho's Avatar
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    Originally Posted by xStevenx View Post
    Pick it up
    Put in garbage
    And just deadlift and do holds. Grip strength will come

    Sorta agree.
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