Grip-Specific Exercises

[heatwave13]

Hey, I hope everyone's doing well,

I just got to thinking about grip exercises and how I don't see many folk doing them, as in specific grip work. Do any of you all do anything for grip for the sake of developing forearms/grip? If so, what is it that you do?

As for me, I frequently use the IronMind Captain of Crush grippers (up to the #2.5 level or 240lbs. of pressure). I also do reverse wrist curls with a device that I made. I slide my hands through it so that it rests on the top of my hands, allowing me to bend my wrist up and back. I also do pinch-grip with plates and thick-bar curls.

Anyway, just wonderin what some of yo'all might do so that I might pick up a new idea or two.

Peace

[michelleski1965]

Being a woman, I needed to do grip work so I could increase my deadlift. I found a couple of exercises here that I really enjoy: Farmer's Walk/Carry and Plate Pinch. Both have made a difference for me.

[AbleBonus]

Sounds like we have the same routine.

I keep Captains of Crush grippers in my truck and use them driving down the road.

I work forearms at least once a week. I use dumbbells for wrist and reverse wrist curls. Seated on a bench with upper leg parallel to floor I rest wrist to elbow on leg with hand dangling over knee. Full range of motion, slow and controlled, to failure ~20 reps of wrist curls each arms, ~12 reps of reverse each arm, no rest and total of 3 sets to failure each exercise. I use about twice as much weight (30 lbs) for wrist curls as reverse curls.

Also occasional plate pinches.

I think a strong grip really helps with all the other lifts plus great functional strength for day to day living.

[EjnarKolinkar]

IDK OP, cutting larger cables or 1/4 bolts with lineman's pliers probably where most of my grip came from, or pulling ropes/wire.

One I ran across a bit by accident was doing landmine / Meadows rows holding the end of the Olympic bar, a built in "Fat Grip." I know a lot of guys seem to like to take one of their heavier deadlift or shrug weights and just do a few static holds for as long as they can. Similar after a few sets of pull ups or rows hold the bar as long as possible when finished and grip is already fatigued.

[kimm4]

farmers walk
deadlifts
pullups/chinups
deadhangs
barholds

[ilovethe80s]

Just pull-ups do it for me, and holding my deadlift lockouts for a while

[walterkurda]

for support-grip, lifting with thick bars (4, 5, 6 cm)

[GnomusMaximus]

Farmers walks, COC's all the stuff people have already said.

[GreenWave1]

I do farmers walks for my grip. I was using mixed grip dead lifts, but was educated about the dangers of them here and switched to double overhand grip. My grip strength was insufficient so I added straps and farmers walks.

[JimmyJonny]

Years of construction have given me pretty good grip. I imagine DL's will keep my grip strength increasing. I'm pulling 335 with no sign of strength loss but eventually I will.

[Keoking]

I'm glad to see all the love for Farmers Walks. I added them in as something to do when I'm bored, but I'm hoping to see it pay off in my deadlift.

[heatwave13]

Thanks for all the input, guys/gals. I took some of these grip pointers to heart today.

Today I did a couple heavy sets of deadlifts, followed by some bench press, then went with the farmers walks. I'm approaching 100 lbs. in each hand and today I did two rounds, with each round being around 40 yards or so. It's a great finisher. After tomorrow's deadlifts session, I may go with turkish get ups with my 32kg kettlebell.

[TheIronMaster]

Speaking of grip. How about something to help with strength to open jars and bottle caps? My 22 year old son who don't even lift puts things on so tight I need pliars sometimes lol.

[heatwave13]

Speaking of grip. How about something to help with strength to open jars and bottle caps? My 22 year old son who don't even lift puts things on so tight I need pliars sometimes lol.

I have the uncanny ability to open nearly any jar-even rusted old types. What I do is twist the lid part as hard as I can with my left hand....then with my right hand, at the same time, I grasp the jar and twist in the opposite direction as hard as I can. Try it an see if it works for you.

[Ragnar13]

Just my $0.02 to add to the already great advice:

Bottom Up Kettlebell Presses. When doing a normal KB press, do not let the bell rotate and rest on the back of wrist…keep wrist strong and firm…bottom of bell towards ceiling…massive grip and forearm builder.

Waiter holds (farmer walks with kettlebell pressed over head in one hand) are great. And once comfortable with it, dothem "bottoms up".

Hope it helps.