Weak Grip

[FoxyT]

I have noticed that my grip is getting really weak. When I am doing hanging leg raises, working traps, or just holding on to a weight my hands feel like they will just let go. I don't have any pain in my fore arm's, it's just weakness in my hands/grip.

Any advice?

[imawake]

either you can use wrist straps for the traps and such, use hanging ab straps for the leg raises, or do forearm excersizes

[DJAuto]

1. Heavy holds.
2. Farmer's walks.
3. Grippers.

Straps are a temporary fix, not a solution (I'm not discouraging their use, of course).

[FoxyT]

1. Heavy holds.
2. Farmer's walks.
3. Grippers.

Straps are a temporary fix, not a solution (I'm not discouraging their use, of course).

well I prefer not to use straps, so...

Heavy holds - you mean just hold a heavy weight for as long as I can?
What are Farmer's walks and Grippers?

[user9438904904]

either hold the heaviest dumbells u can manage for as long as u can while stationary or walk with them. also hanging from a chin up bar for as long as u can works.

[FoxyT]

either hold the heaviest dumbells u can manage for as long as u can while stationary or walk with them. also hanging from a chin up bar for as long as u can works.

Okay i will try holding onto heavy weights, I just hope it helps. This is really starting to have a bad effect on my works outs

[user9438904904]

try grippers. u can do them at work. since we both know u like i dont really work when ur there

[FoxyT]

try grippers. u can do them at work. since we both know u like i dont really work when ur there

If this advice doesn't work I want a refund!

[DJAuto]

well I prefer not to use straps, so...

Heavy holds - you mean just hold a heavy weight for as long as I can?
What are Farmer's walks and Grippers?

Yes on the first.

Farmer's walks: http://www.abcbodybuilding.com/exerc...armerswalk.htm

Basically, hold weights and walk around.

Grippers: http://www.ironmind.com/ironmind/ope...nsofcrush.html

[FoxyT]

Yes on the first.

Farmer's walks: http://www.abcbodybuilding.com/exerc...armerswalk.htm

Basically, hold weights and walk around.

Cool thx DJ

[Lager1]

I have noticed that my grip is getting really weak. When I am doing hanging leg raises, working traps, or just holding on to a weight my hands feel like they will just let go. I don't have any pain in my fore arm's, it's just weakness in my hands/grip.

Any advice?

How many times a week are you working your grip?

I suggest giving your hands some time to repair and rebuild.

[FoxyT]

How many times a week are you working your grip?

I suggest giving your hands some time to repair and rebuild.

Well I guess they get woked 5 times a week (that's how much i am in the gym). I am going to try doing heavy holds/grippers and see if it will help build up the streangth in my hands.

I don't know if I could take time off the gym, seeing how I take two days off a week, I don't know if I could go much more then that ... LoL... so i hope heavy holds / grippers will work.

[Lager1]

Well I guess they get woked 5 times a week (that's how much i am in the gym). I am going to try doing heavy holds/grippers and see if it will help build up the streangth in my hands.

I don't know if I could take time off the gym, seeing how I take two days off a week, I don't know if I could go much more then that ... LoL... so i hope heavy holds / grippers will work.

You don't have to take time off, just don't work your grip. Do other things, maybe for a week or two. Then see how your hands feel and resume working it.

[rush33]

I've started doing the Poor Man Pinch. Take 4 (2 for each hand) 10 pound plates, pinch them together with the flat sides out and see how long you can hold them. I usually do this 3-4 sets. It is pretty killer.

[FoxyT]

You don't have to take time off, just don't work your grip. Do other things, maybe for a week or two. Then see how your hands feel and resume working it.

Would this time off include not holding into any weights? or do you mean just wait a few weeks before i try heavy holds/ grippers?

[tdog69]

Morning ygoddess

I would recommend just using wrist straps; your weakness in your grip probably does not come on until the middle of the sets from fatigue. Over time your grip and wrist strength will develop as you do your lifts. You do not really need to isolate grip, it is worked in every lifting exercise you do, so the addition of specific exercises to work the grip is a little excessive and falls into over training.

[Buff_Daddy]

wrist wraps (not straps) . You'll feel like superman and love working out.

[-calvus-]

Your wrist strength should be improving proportionally to your involved weights but with some of the exercises that you pointed out it makes sense why your grip would give out before your trunk. Wrist straps are an option for those types of exercises but ditch them with freeweights.

Have you ever heard of a hook grip? This is how I have solved a lot of this grip issue when I have to hold 400lbs with a pronated grip. Tuck your thumbs underneath your first two fingers and the weight naturally pinches your thumb in. I find myself doing these for heavy rows too or even lat pullups. Your thumb may be a bit sore for the first week but it goes away quick. Wolfs law.

http://tomgorman.moonfruit.com/hookgrip/4511451994

[Stix12]

i notice after a really intense workout my hands become really weak and I can barely close them ... any thoughts?

[nockowt1]

In addition to what was already mentioned (wrist straps and wraps, farmers walks, plate pinches, grippers, static holds) consider getting Mastery of Hand Strength by John Brookfield. The best thing about the exercises desribed in the book is that the equipment required to perform them is relatively cheap or free.

Also check these out:

www.davidhorne-gripmaster.com (the beginner's workout on here is really good)

www.gripboard.com (information on grippers, bending steel, armwrestling, pinch grip, etc)

There's also a sticky on the powerlifting forum here regarding grip strength.

[jsobey]

If you don't want to train your forearms separately, do DEADLIFTS without lifting straps.

They will force you to hold the barbell & strengthen you forearms. I've never trained them on their own and everyone comments on my Popeye size! I'm up to deadlifting 405 lbs!