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Thread: grip strength

  1. #1
    t-rex arms Jdizzlean's Avatar
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    grip strength

    i've been trying to incorporate more grip strength stuff into my routines. but other than farmers carry and dead hang, I don't know what to do.

    what are some options i can mix in?


    and/or are there some other things i can do throughout the day?
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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    WOATbrah of peace :) sooby's Avatar
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    I wouldn't try to overdo it and add every "grip" exercise under the sun, farmer carries for distance are already pretty good.

    Focus on getting really good on the two or so exercises you do specifically for grip.


    Fat grips are pretty nice and versatile, can be added to any exercise pretty much. Fat grip dumbbell rows and fat grip dumbbell curls are probably my favourite.
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    Registered User sowilson's Avatar
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    plate pinches. Also it's nice to have a loading pin (i.e. used in belt squats) which you can change attachments on and use it for wrist roll ups and various carry options (grenade pinch, 2x2 or 3x3 plate steel pinches, etc). the Iron Mind Captain's of Crush are also good
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    Registered User Teague242's Avatar
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    Heavy deadlifts.

    If you can hang onto 400 pounds you have a stronger grip than most.

    Farmers carries are badass too.

    And squeeze the **** out of every bar and dumbbell you grab.

    Your grip strength will get better over time.
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  5. #5
    t-rex arms Jdizzlean's Avatar
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    i probably do one or the other a week right now rather than all the time on them. Although I was thinking of doing one per workout for awhile.

    my deadlift is only at 180 for 5 reps, which seems pretty heavy. Leg day is tomorrow, so we'll see if that goes up in weight or reps.

    plate pinches seems like something i could throw in for some variety for sure.

    and i'll work on gripping things in general harder, i stay away from a lot of barbell stuff and do more in the way of dumbbells, stupid shoulder issues. when i do things like squats and deadlifts i usually do have a deathgrip, same for farmers carry's w/ DB's, but otherwise i don't usually, that seems like an easy change that over time will have some positives.


    thanks all.
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  6. #6
    Registered User Garage Rat's Avatar
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    Check out a site called "the grip board" for all things grip related.
    There are a few different types of grip strength.
    Static strength like the ones you mentioned.
    This will help you with anything you have to hold as you know.
    Crushing strength like gripper or grip machines.
    You can have a gripper with you and do reps and or timed holds.
    There are many strength grippers to progress with.
    Pinching with thumb and fingers like as mentioned with plate pinches.
    These will work the thumb as well as fingers.
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  7. #7
    t-rex arms Jdizzlean's Avatar
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    Jdizzlean is offline
    Originally Posted by Garage Rat View Post
    Check out a site called "the grip board" for all things grip related.
    There are a few different types of grip strength.
    Static strength like the ones you mentioned.
    This will help you with anything you have to hold as you know.
    Crushing strength like gripper or grip machines.
    You can have a gripper with you and do reps and or timed holds.
    There are many strength grippers to progress with.
    Pinching with thumb and fingers like as mentioned with plate pinches.
    These will work the thumb as well as fingers.
    it's been a thing on my mind for a bit now..

    i signed up to do a spartan race this year, which of course was cancelled, the rescheduled one isn't until next summer now, and grip strength is key for a lot of that. i also have a bit weaker left hand grip over the right so i need to work on balancing those out.

    I ordered one of the CoC grippers just now. I'll certainly check that site out
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  8. #8
    Registered User BeginnerGainz's Avatar
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    Never found grip training to be of any real benefit. However, the stronger I got on back exercises like rows especially and pulldowns, the bigger my forearms got and better my grip got.

    I’m the only person in my gym that can deadlift 315+ with an overhand grip. The closer I get to 400 though, a mixed grip becomes a necessity.
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