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  1. #1
    Registered User Booboobooboo's Avatar
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    Question Weak hands/Fingers

    Hello, new to these forums so I’m not sure where to post this; I thought this place would be OK. My question is, what can I do to strengthen my hands/fingers? When doing exercises such as the lat pulldown, deadlifts, shrugs (mainly pull exercises), my fingers/hands are why I have to stop.

    A few others thing about me:
    -21
    -Have been lifting on and off for 2 years
    -Started very weak and was pretty overweight (90lb 1RM @250lbs on the bench)
    -Did no physical activity throughout HS
    -TFCC tear
    -Dislocated both shoulders prior to lifting

    I don’t know if any of that information is needed, but I’ll include it anyway. I’ve progressed slowly ( lost a lot of weight and got stronger ) over time and I feel like my hands/fingers are slowing things down. Any help/advice would be much appreciated!
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  2. #2
    Registered User GeneralSerpant's Avatar
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    Is a TFCC tear serious? Is there like a general medical recommendation?
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  3. #3
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    If you have a current TFCC tear, get healed first.
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    Registered User Brandon2576's Avatar
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    I’m not sure how that injury will affect you, but here are some exercises I do to my strength grip and grow the forearms:
    Farmer’s Carry
    Hercules Hold
    Plate Pinches
    Barbell Holds
    Reverse Curls
    Wrist Rollers
    Dead Hangs
    Sledgehammer Forearm Training Front/Back (google it; ATHLEANX has it in his forearm workout video)
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  5. #5
    Fatter than last time ezra76's Avatar
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    I'd recommend doing deadlifts or romanian deadlifts. Hold at the top. You should gradually build up strength.

    Last week I was messing around with some forearm/grip stuff and was holding 15lb. rubber coated dumbells by the ends just standing there. The next few days I felt it in places I never knew I had muscle lol.
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  6. #6
    on probation weiss1967's Avatar
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    for fingers strength, there were a few old time exercises that I remember from late 70’s of last century. One was involving sand in a bucket, where you have to punch your fingers into it and grab a fistful of sand. The other one was getting a length of aluminum wire and bending some wire art out of it with your fingers. I am sure none of you ever heard anything like that, like I said this is very “old school”, probably inherited from Japanese martial arts or something like that.
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    Registered User GB415's Avatar
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    @Brandon2576 Thanks for sharing the exercises for improving grip strength. I also had an injury and had to have reconstructive surgery of my elbow and left arm, which was already weaker. I have made a lot of progress and can attest to Farmer's Carry with Kettlebells helped tremendously. Also helped to straighten my arm. It is still a bit crooked, something I have to live with.
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    Registered User dandogg's Avatar
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    Originally Posted by generalserpant View Post
    is a tfcc tear serious? Is there like a general medical recommendation?
    tfcc???
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  9. #9
    Registered User dandogg's Avatar
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    Originally Posted by weiss1967 View Post
    for fingers strength, there were a few old time exercises that I remember from late 70’s of last century. One was involving sand in a bucket, where you have to punch your fingers into it and grab a fistful of sand. The other one was getting a length of aluminum wire and bending some wire art out of it with your fingers. I am sure none of you ever heard anything like that, like I said this is very “old school”, probably inherited from Japanese martial arts or something like that.
    Didn't they punch trees and **** as well?
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  10. #10
    Registered User dandogg's Avatar
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    Originally Posted by ezra76 View Post
    I'd recommend doing deadlifts or romanian deadlifts. Hold at the top. You should gradually build up strength.

    Last week I was messing around with some forearm/grip stuff and was holding 15lb. rubber coated dumbells by the ends just standing there. The next few days I felt it in places I never knew I had muscle lol.
    Deadlifts usually tend to slip
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  11. #11
    Registered User dandogg's Avatar
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    Originally Posted by Brandon2576 View Post
    I’m not sure how that injury will affect you, but here are some exercises I do to my strength grip and grow the forearms:
    Farmer’s Carry
    Hercules Hold
    Plate Pinches
    Barbell Holds
    Reverse Curls
    Wrist Rollers
    Dead Hangs
    Sledgehammer Forearm Training Front/Back (google it; ATHLEANX has it in his forearm workout video)
    Will def try those
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  12. #12
    Registered User dandogg's Avatar
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    Originally Posted by weiss1967 View Post
    for fingers strength, there were a few old time exercises that I remember from late 70’s of last century. One was involving sand in a bucket, where you have to punch your fingers into it and grab a fistful of sand. The other one was getting a length of aluminum wire and bending some wire art out of it with your fingers. I am sure none of you ever heard anything like that, like I said this is very “old school”, probably inherited from Japanese martial arts or something like that.
    Didn't they punch trees as well???
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  13. #13
    Registered User dandogg's Avatar
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    Originally Posted by Booboobooboo View Post
    Hello, new to these forums so I’m not sure where to post this; I thought this place would be OK. My question is, what can I do to strengthen my hands/fingers? When doing exercises such as the lat pulldown, deadlifts, shrugs (mainly pull exercises), my fingers/hands are why I have to stop.

    A few others thing about me:
    -21
    -Have been lifting on and off for 2 years
    -Started very weak and was pretty overweight (90lb 1RM @250lbs on the bench)
    -Did no physical activity throughout HS
    -TFCC tear
    -Dislocated both shoulders prior to lifting

    I don’t know if any of that information is needed, but I’ll include it anyway. I’ve progressed slowly ( lost a lot of weight and got stronger ) over time and I feel like my hands/fingers are slowing things down. Any help/advice would be much appreciated!
    I use gloves and lifting straps, It is said to be cheating... but its the only way for me to do TBar rows, Deadlifts and a couple other lifts
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