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  1. #1
    Registered User xxx_jfb_xxx's Avatar
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    Exercises for wrist/forearm/grip strength?

    Right now my deadlift is hurting all because of my grip so I'm looking to improve it. My back/legs are plenty strong enough to deadlift at least 50 more pounds but my grip just sucks.

    Last Friday I did some wrist curls and the stick connected to a weight that you twist the weight up...connected by a chain.

    Are there any other good ones or will sticking to these 2 be beneficial?

    Thanks.
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    Building The Monolith Anthony21's Avatar
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    Originally Posted by xxx_jfb_xxx View Post
    Right now my deadlift is hurting all because of my grip so I'm looking to improve it. My back/legs are plenty strong enough to deadlift at least 50 more pounds but my grip just sucks.

    Last Friday I did some wrist curls and the stick connected to a weight that you twist the weight up...connected by a chain.

    Are there any other good ones or will sticking to these 2 be beneficial?

    Thanks.
    Is there a reason why you don't use a mix grip?

    Drop the wrist curls if you're looking for grip strength.

    Farmer walks, dead hangs, fat bar training with some Fat Gripz, hold the last rep of your deadlift at lock out for as long as possible, barbell static holds, heavy rowing with no wrist straps, weight pinches for time.
    Last edited by Anthony21; 06-03-2013 at 02:47 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Registered User xxx_jfb_xxx's Avatar
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    Originally Posted by Anthony21 View Post
    Is there a reason why you don't use a mix grip?
    Talking about the Olympic style deadlift?
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    Originally Posted by anthony21 View Post
    is there a reason why you don't use a mix grip?

    Drop the wrist curls if you're looking for grip strength.

    Farmer walks, dead hangs, fat bar training with some fat gripz, hold the last rep of your deadlift at lock out for as long as possible, barbell stack holds, heavy rowing with no wrist straps, weight pinches for time.
    grab this guys shinny head for ultimate grip strength.
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    Originally Posted by Anthony21 View Post
    Is there a reason why you don't use a mix grip?

    Drop the wrist curls if you're looking for grip strength.

    Farmer walks, dead hangs, fat bar training with some Fat Gripz, hold the last rep of your deadlift at lock out for as long as possible, barbell stack holds, heavy rowing with no wrist straps, weight pinches for time.
    OP, all the exercises you'll need (and more) just mentioned by Anthony21.
    Start/Current/Goal:

    Weight: 145/190/205
    1RM Bench: 155/315/365
    1RM Squat: 235/405/495
    Dead-hang Pullups: 3/25/30
    Deadlift: 235/375/495
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    Originally Posted by xxx_jfb_xxx View Post
    Talking about the Olympic style deadlift?
    Olympic style deadlifts?

    Mixed grip = one had over the other under
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Originally Posted by Helenthor View Post
    grab this guys shinny head for ultimate grip strength.
    You must be the ultimate troll:

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    Originally Posted by Anthony21 View Post
    Olympic style deadlifts?

    Mixed grip = one had over the other under
    That's what I meant...
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    Originally Posted by xxx_jfb_xxx View Post
    You must be the ultimate troll:

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    That's what I meant...
    Yeah there is no Olympic deadlifts haha. Used a mixed grip which will allow you to lift more weight and in the mean time work on your grip. You can go double over hand with your pulls up until your grip fails, then switch to a mixed grip for those heavier sets.
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    I usually just grab a barbell behind my back and do wrist curls at the end of a workout. Gets a great pump in the forearms
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    Originally Posted by Anthony21 View Post
    Yeah there is no Olympic deadlifts haha. Used a mixed grip which will allow you to lift more weight and in the mean time work on your grip. You can go double over hand with your pulls up until your grip fails, then switch to a mixed grip for those heavier sets.
    Good idea. I think I'll start doing some heavy rows as well, those seem to really push my grip strength.

    2:05 was the other exercise I was talking about:



    Is this a good one?
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    Originally Posted by xxx_jfb_xxx View Post
    Good idea. I think I'll start doing some heavy rows as well, those seem to really push my grip strength.

    2:05 was the other exercise I was talking about:



    Is this a good one?
    That's definitely one you can incorporate.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Static holds and shake the weight a little while you're doing them. Use a weight that you can hold for only about 20 seconds.

    ^ Works very well for me.
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    Originally Posted by Anthony21 View Post
    That's definitely one you can incorporate.
    Thanks man! Repped.
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    IMO there is little to no carryover from wrist curls to grip strength. Farmer's carry is probably your best bet along with a static hold in the top position of the deadlift.
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    Pullups or even just hanging from a bar could help with grip strength
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    Exclamation

    Originally Posted by xxx_jfb_xxx View Post
    Right now my deadlift is hurting all because of my grip so I'm looking to improve it.
    Have you tried DL'ing on a thick bar? Try that... 2" bar or bigger if you can.

    Thanks.
    You're welcome.
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    What about Captains of Crush grippies or squeezing a tennis ball?
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    So does everyone agree that going down in weight (currently doing reps of 5/heavy weight) and "pausing" for 3 seconds at the bottom and top would help my grip strength while keeping my deadlift strong?

    It's kind of something I came up with in my head. Something that I can aim to get 8-12 reps of...increase grip strength while maintaining back strength. In theory, it sounds like it would work?
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    I prefer double overhand for deadlift even if I can lift a little more with a split grip. It rotates my humerus into an uncomfortable position and makes it harder for me to keep optimal shoulder posturing during the lift that I wouldn't want to compromise when going heavy. Also the double overhand will.build grip strength faster then then double overhand.

    Also try chalk when deadlifting man it works wonders.
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    Lately I've been carrying around a grip squeezer in my bag and busting out a few sets of that whenever I have a minute. Those things are pretty portable and you can use 'em nearly any time - sitting at red lights, for instance.
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    Get some heavy grip hand grips
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    Originally Posted by Anthony21 View Post
    Is there a reason why you don't use a mix grip?

    Drop the wrist curls if you're looking for grip strength.

    Farmer walks, dead hangs, fat bar training with some Fat Gripz, hold the last rep of your deadlift at lock out for as long as possible, barbell static holds, heavy rowing with no wrist straps, weight pinches for time.
    this.
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    Originally Posted by Anthony21 View Post
    Is there a reason why you don't use a mix grip?
    I tried the mix grip on Friday and was surprised at how much easier it was. I guess I never did it because it made things "uneven" but I will have to get over that.
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