Grip issues

[Ptrulli]

Exactly what the tittle says, I'm having grip issues with heavy weight, even when I have wrist straps on its still hard for me.

For example today I did db shrugs 120lbs
I used wrist straps but as I lift the weight up it slides from my palm, and basically my fingers are the only thing that's holding the weight up.

I did 8reps, but I knew I could do more, but the weight was pretty much gonna fall, I had to stop.

Any suggestions to help with this?
And any excercises to strengthen grip?

[speedjason]

tighten the straps more.
the only way to increase grip is well not to use straps.
I try to use less straps but when I cant hold heavy db/bb anymore I break out the straps.

[ironwill2008]

Exactly what the tittle says, I'm having grip issues with heavy weight, even when I have wrist straps on its still hard for me.

For example today I did db shrugs 120lbs
I used wrist straps but as I lift the weight up it slides from my palm, and basically my fingers are the only thing that's holding the weight up.

I did 8reps, but I knew I could do more, but the weight was pretty much gonna fall, I had to stop.

Any suggestions to help with this?
And any excercises to strengthen grip?

Using straps isn't a guarantee that you can lift whatever load you wish to lift; you still need at least some grip strength.




For some 'functional' grip work, do some Bar Holds at the end of your back/bi workout.

Set the pins in a power rack so that with the bar lying across them, they're 2"-4" inches below where the bar is positioned when you're holding it at dead-hang. Load the bar with enough weight that you can only hold it for about 10 seconds. Do 3 "sets," with the objective of increasing your hold time each week. When you can grip it for about 20 seconds per set, add enough additional weight to the bar to bust you back to 10 seconds, and then work to progress the new weight.

[Yodums]

For example today I did db shrugs 120lbs
I used wrist straps but as I lift the weight up it slides from my palm, and basically my fingers are the only thing that's holding the weight up.

Any suggestions to help with this?
?

Are you gripping the bar correctly? You're supposed to wrap the weights/bar around your fingers, not your palms. It shouldn't feel like it's slipping from your palms.

Wrong way



Right way

[Ptrulli]

Are you gripping the bar correctly? You're supposed to wrap the weights/bar around your fingers, not your palms. It shouldn't feel like it's slipping from your palms.

Wrong way



Right way

Thanks for all the help everyone!

But I was doing it wrong according to the pictures. I'm gonna try to correct that!
Thanks again

[PeterGibbons316]

Also, start doing BB shrugs. You should be able to shrug far more than you can comfortably handle in a DB.

[Retoaded]

chalk or liquid grip works miracles.

[Concat]

Also, you might want to try...

[TBoneSteak90]

There is a post on the home page singing the praises of 'Fat Gripz' and thick bars. Worth a read, maybe an investment.

Good luck

[Garage Rat]

Some work to strengthen your thumb could also help.
Pinch lift plates for holds or lifts for reps and plate hub lifts if you have those type of plates available.
Some hangs from a pull up bar for time.
Add weight when you can reach one minute.

[NOVACommute]

The farmer walk is helpful exercise for grip strength.

[MassiveShelly]

plate pinches, lifting without gloves and straps, fatgripz, heavy grips and hanging static barbell holds.. I can shrug 205 for 12 reps comfortably no gloves or straps and never feel the weight slip or about to drop ..

[grouchyjarhead]

The farmer walk is helpful exercise for grip strength.

Seconded. Especially for supporting strength, which seems to be the issue here.