Hey guys! In a pathetic attempt to rep 315 lb. shrugs, I could not hold the bar with an overhand grip. So, I'm going to start including grip work into my workout program. What do you guys recommend for grip work? Also, for you guys that follow WS, do you guys have a separate day for grip work, or do you mix it in with your current 4-day split? Any help would be appreciated, thanks!
-Dave
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Thread: Best Way to Build Support Grip?
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07-28-2004, 08:46 AM #1
Best Way to Build Support Grip?
Weight: 203 on June 15th
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07-28-2004, 08:57 AM #2
what I do:
farmers walks
DB static holds for time<--i do 2-3 sets, hold until the weight fals from prying your fingers open
DB shrug/hold supersets-> take a moderate weight...shrug it for like 15 reps...hold for 5 count...shrug 15 reps...hold 5 count, etc etc
of course heavy DL/shrugs/etc no straps
but basically I built a strong support grip just by deadlifting, DB and BB static holds(99% DB), and farmers walk
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07-28-2004, 09:04 AM #3
Re: Best Way to Build Support Grip?
Originally posted by SoG
Hey guys! In a pathetic attempt to rep 315 lb. shrugs, I could not hold the bar with an overhand grip. So, I'm going to start including grip work into my workout program. What do you guys recommend for grip work? Also, for you guys that follow WS, do you guys have a separate day for grip work, or do you mix it in with your current 4-day split? Any help would be appreciated, thanks!
-Dave
If you want to add grip work and do Westside, I would add it to bench days. After hammers, (which helps grip), hit your choice of grip exercise. Bigpoppaproppy hit the nail on the head for the direct exercises.
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07-28-2004, 10:36 AM #4
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07-28-2004, 10:42 AM #5
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07-28-2004, 10:50 AM #6
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07-28-2004, 06:04 PM #7
SoG... I use chalk sparingly. There is one thick bar that I have that I use chalk on.
bigpoppa is right on with the grip exercises. Do you have any of the IronMind grippers? If not, try them. They really do build up your grip strength!! I oughta know!!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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07-28-2004, 09:34 PM #8Originally posted by John Hicks
SoG... I use chalk sparingly. There is one thick bar that I have that I use chalk on.
bigpoppa is right on with the grip exercises. Do you have any of the IronMind grippers? If not, try them. They really do build up your grip strength!! I oughta know!!
I'll check the grippers out and see what they're like. Thanks again!
-DaveWeight: 203 on June 15th
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