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  1. #1
    Registered User JustinP72's Avatar
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    Grip Strengthener - Need Advice

    My grip during deadlifts is failing around 7-8 RPE (i.e. 2-3 reps left in the tank). My dominant hand is good, but non-dominant fails in my pinky and ring fingers. Thumb-under grip mildly helps, and resting and switching mid-set to mixed grip allows set completion. I'd like to strengthen my grip to allow traditional grip throughout the lifts, so I need to strengthen my grip. Here's what I'm looking for.

    1. Something that works. I'd like to keep price ~$100 or less, but can and will pay more if justified.
    2. Something that is progressive/adjustable. I'd like something that will allow progressive grip strength increase over time.
    3. The ability to track increase. Be it by an app with manual input or a strengthener with bluetooth connectivity (prefer a combination) so that I can measure and see results.

    I work a desk job typing, so space-wise I have plenty of room and could use a corded/strapped device if need-be. I'm not concerned with aesthetics or how "dumb" something looks, either sitting there or while in use, I want it to work.

    Any input is appreciated. Thanks in advance!
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  2. #2
    Registered User Detrus's Avatar
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    There are all in ones like this https://www.homegymbodybuilding.com/...nce-build-grip and Ivanko style https://www.amazon.com/Professional-...dp/B07RC464DH/

    You can buy a set of captains of crush https://www.roguefitness.com/captains-of-crush-grippers

    There are also Fat Grips https://www.roguefitness.com/fat-gripz

    When using grippers in addition to deadlifts I didn't find them that beneficial. My double overhand deadlift grip still gave out around 300 lbs. A good exercise where I noticed grip strength increase was holding the deadlift at the top for 5-10 seconds with lighter weight.

    Depends on how you use them, it's important to leave room to recover.
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    Discover hook grip.

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    Registered User Murser's Avatar
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    How much are you pulling?
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    Registered User JustinP72's Avatar
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    Originally Posted by Murser View Post
    How much are you pulling?
    Currently at 195lb x 11 x 2 reps (1RM 266.5) which is roughly 1.7x current body weight.
    5'10" 155lbs, cutting ~1 month in. Started ~170lbs, 1,200 - 1,500 cal, 150-180g protein.
    Increasing PR roughly 2.5% per weak (running All-Pros).

    FWIW, it's actually stiff legged deadlift, per All-Pros protocol.
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  6. #6
    Multi-Platinum User radrd's Avatar
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    Farmers carries/walks and hanging from a pullup bar will help.

    I use grip strengtheners but it's mainly to help some chronic wrist and hand issues I've developed over the years. I don't feel like they do much for heavy lifts. They can even be counter productive because grip needs to recover like anything else.

    Edit: Are you using chalk? That's the first thing you should do. I use this:

    https://www.dryhands.com/demonstration.php

    Amazon carried until recently but I'm not seeing it today.
    Last edited by radrd; 07-18-2021 at 11:15 AM.
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    Does your bar have good knurling?
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    On deadlift day I do a light warmup gripper set, flip it around and do a set to work the other fingers, then rest and do a heavier set both ways too. Then start my deadlift warmup sets. This grip warmup is necessary for me to have the best deadlift grip strength. Then my grip strength increases when I do sets of deadlifts up to as heavy as I can grip double overhand. Same with everything as you get older, more warmup is necessary. I do a few bodyweight exercises before deadlift too, to get things activated, loosened up, and the blood flowing.
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    Registered User JustinP72's Avatar
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    Originally Posted by Heisman2 View Post
    Does your bar have good knurling?
    I'm using a 6' standard bar (https://www.walmart.com/ip/CAP-Barbe...-7-ft/47905242). From my understanding it's average. Home gym, so standard setup works best space-wise.

    Originally Posted by radrd View Post
    Are you using chalk? That's the first thing you should do. I use this:
    Not currently using chalk. I am using gloves as I type all day and can't have calluses/blisters, etc.
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  10. #10
    Multi-Platinum User radrd's Avatar
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    Originally Posted by JustinP72 View Post
    I'm using a 6' standard bar (https://www.walmart.com/ip/CAP-Barbe...-7-ft/47905242). From my understanding it's average. Home gym, so standard setup works best space-wise.



    Not currently using chalk. I am using gloves as I type all day and can't have calluses/blisters, etc.
    Stop with the gloves. This is not helping. You'll have much better grip without. I work in an office and type all day. Calluses aren't detrimental in slightest. They might be painful/rough at first but you'll adapt and probably not even notice them after a while. Definitely use chalk as well. I'd eventually invest in a better bar too.
    Last edited by radrd; 07-18-2021 at 05:47 PM.
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    Registered User Heisman2's Avatar
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    Use liquid chalk if regular chalk is too messy. The callouses will not get on your finger tips and thus will not impact your typing at all. I have ~15 calluses on each hand and I type a lot daily without any issues.

    If for some reason you cannot do any of this, consider using straps and training grip separately.
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  12. #12
    Registered User Detrus's Avatar
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    On callouses https://www.youtube.com/watch?v=_ZBmiQm4MF4'

    You may be holding the bar wrong
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  13. #13
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by JustinP72 View Post
    I am using gloves as I type all day and can't have calluses/blisters, etc.
    No amount of grip training will mitigate the use of gloves.
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    Originally Posted by Detrus View Post
    On callouses https://www.youtube.com/watch?v=_ZBmiQm4MF4'

    You may be holding the bar wrong
    Very helpful! Thank you.
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    You don't need to buy any fancy equipment to increase your grip strength. Everything can be done with the free weights you already have, and it will have better carryover.

    After you main work do:
    -Double over barbell holds, 3 sets of 20 seconds. When you can last 20 seconds on all sets, go up in weight.
    -Barbell Finger curls, 3 sets of 10-15.
    -Plate pinches, 3 sets of 20 seconds. Same rule as above for adding weight.
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    Registered User Murser's Avatar
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    Originally Posted by JustinP72 View Post
    Currently at 195lb x 11 x 2 reps (1RM 266.5) which is roughly 1.7x current body weight.
    5'10" 155lbs, cutting ~1 month in. Started ~170lbs, 1,200 - 1,500 cal, 150-180g protein.
    Increasing PR roughly 2.5% per weak (running All-Pros).

    FWIW, it's actually stiff legged deadlift, per All-Pros protocol.
    Iron mind’s COC “trainer” and “1” will be plenty for you now. Closing “2” will easily get you 315. I’d skip the “1.5”, mine feels like a “1.8”. The “sport” is just silly light. You can order them direct from iron mind too. They’re a nice bunch of people.

    Be careful using stiff leg deads as your heavy lift. They are easy to get sloppy on and end up injured.
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    Wouldn't just using straps be the simple solution? They're usually cheap too.

    Personally, nothing hits my forearms like sphere grip pullups. But on the larger, wide grip spheres, I needed work before I could even do 1 pullup on them.
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