On my deadlifts, my raw grip gives out long before my back/core does. (double overhand grip)
Obviously I can use straps, gloves, or chalk, but that's just treating the symptom and not curing the problem of a weak raw grip.
What kind of exercises can I do to strengthen my raw grip?
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Thread: Grip Work
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02-03-2013, 02:26 PM #1
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02-03-2013, 02:28 PM #2
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02-03-2013, 02:28 PM #3
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02-03-2013, 02:43 PM #4
Hang from a pullup bar with 1 hand, when your grip is about to give reach up and switch hands, don't touch the ground. When the second hand is about to give, switch back to the first. Keep going until you fall off the bar.
Do 2 sets of these, with 30 minutes between sets on days that grip isn't vitally important (push or leg days).
Do towel chinups.
Farmer's walks.
Get some captains of crush grippers and train.Look under your chair. YOU GET A REP, AND YOU GET A REP, REPS FOR EVERYONE! If I get a rep, you get a rep, every time. Give me a link to make my life a little easier.
If you don't give me a link and you didn't post in the thread you rep'd me in, I'm not gonna go searching for you. I'll get everyone on recharge.
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02-03-2013, 02:47 PM #5
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02-03-2013, 02:48 PM #6
- Join Date: Aug 2008
- Location: London, United Kingdom (Great Britain)
- Age: 35
- Posts: 3,382
- Rep Power: 2803
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02-03-2013, 03:08 PM #7
Gloves won't improve your grip. Depending on glove brands and types, some make the grip worst. Soft and thin gloves are on the more neutral side. Do some Farmer's carry. Knead some dough at home with your hand and fingers. Try holding heavy dumbbells in a static standing position for some amount of time.
Allow your forearms to rest. If you train your grip, the next day your grip will definitely be less strong. Rest is required. When I knead dough, my grip weakens afterwards during recovery, then becomes stronger than it was before the dough kneading in the next few days. Same thing happens when doing exercises involving a lot of grip/squeezing.
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02-03-2013, 03:41 PM #8
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02-03-2013, 04:24 PM #9
Look up Captains Of Crush. They are the No1 Grippers in the world. Captains Of Crush are the global measurement of grip strength.
Guide 60 lb. 27 kg.
Sport 80 lb. 36.3 kg.
Trainer 100 lb. 45.4 kg.
No 0.5 120 lb. 54.5 kg.
No. 1 140 lb. 63.5 kg.
No 1.5 167.5 lb. 75.7 kg.
No. 2 195 lb. 88.5 kg.
No. 2.5 237.5 lb. 107.7 kg.
No. 3 280 lb. 127 kg.
No. 3.5 322.5 lb. 146 kg.
No. 4 365 lb. 165.5 kg.
Work your way up. These are VERY good for improving grip strength.
They say if you can close number 2 .... you can squeeze a full can of drink so it BURSTS!
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02-03-2013, 05:35 PM #10Look under your chair. YOU GET A REP, AND YOU GET A REP, REPS FOR EVERYONE! If I get a rep, you get a rep, every time. Give me a link to make my life a little easier.
If you don't give me a link and you didn't post in the thread you rep'd me in, I'm not gonna go searching for you. I'll get everyone on recharge.
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02-03-2013, 09:48 PM #11
- Join Date: Jul 2011
- Location: Fort Walton Beach, Florida, United States
- Age: 35
- Posts: 104
- Rep Power: 347
farmer walks are my favorite! also, loop 2 towels over the pull-up bar, pull your body up (arms bent in front of your chest) and hold on. you can try pinching 2 plates together for finger strength.
and the CoC hand grips work amazingly well-Speed Kills, Strength Punishes-
Go hard for those that can go no more.- G Diesel
The future will soon be a thing of the past- George Carlin
I'm not into working out. My philosophy is no pain, no pain.- George Carlin
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.- Arnold
Working to weigh under 200 lbs.
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02-08-2013, 06:24 PM #12
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02-08-2013, 07:14 PM #13Look under your chair. YOU GET A REP, AND YOU GET A REP, REPS FOR EVERYONE! If I get a rep, you get a rep, every time. Give me a link to make my life a little easier.
If you don't give me a link and you didn't post in the thread you rep'd me in, I'm not gonna go searching for you. I'll get everyone on recharge.
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02-08-2013, 09:28 PM #14
- Join Date: Jul 2011
- Location: Fort Walton Beach, Florida, United States
- Age: 35
- Posts: 104
- Rep Power: 347
-Speed Kills, Strength Punishes-
Go hard for those that can go no more.- G Diesel
The future will soon be a thing of the past- George Carlin
I'm not into working out. My philosophy is no pain, no pain.- George Carlin
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.- Arnold
Working to weigh under 200 lbs.
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02-08-2013, 09:51 PM #15
Squeeze a tennis ball, hang off pull-up bars or do farmer walks.
Always learning.
(For 5 reps)
Squat - 110kg
Deadlift- 115kg
Bench Press - 65kg
Overhead Press - 47.5kg
Doing Starting Strength by JasonDB/IceCreamFitness, check out my log: http://forum.bodybuilding.com/showthread.php?t=148385953
Check out my youtube page too: youtube.com/thebofitness
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02-08-2013, 10:01 PM #16
Something you can do is hold your last dead. Here is a dead I did today where I did just this.
Also double overhand normal grip (not hook) is only going to get you so far. It basically facilitates the bar rolling out of your hand. Use mixed/hook grip and use chalk.Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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02-08-2013, 10:02 PM #17
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02-08-2013, 10:54 PM #18
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02-08-2013, 10:58 PM #19
I've done that too, depends on what type of apple you are trying to crush, it's either easy or damn hard. Granny Smith apples are tough because of their low-moisture content, I kinda like the California golden apples, they are pretty nice to crush!
I figure if I can do that I can crush someone's neck pretty easily.WARNING: This post may contain material offensive to those who lack wit, humor, common sense and/or supporting factual or anecdotal evidence. All statements and assertions contained herein may be subject to literary devices not limited to: irony, metaphor, allusion and dripping sarcasm.
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