I have the worst grip in the world, any tips?

Dave_19 · Apr 21, 2006

I have been out of the gym for almost 2 years. Before I stoped I had terrible grip and was dependent on wrist wraps. I used them for everything from Lat pulls to even DB curls some times. I just bought some new straps but im not going to use them i decided until I have too, I think it rediculous I have to quit my set during lat pulls before I reach failure because I cannot hold on.

I think this is the place to ask for help. Can you guys give me any recommendations to improve my grip? I know heavy holds over long peroids of time help but I would like some thing a little more planned I could add to my current routine. Thanks for any input.

Iceman1800 · May 1, 2006

Do grip work every workout. Do your deads with a double overhand grip until yo can't hold the weight anymore than switch to over/under. Do hexhead db holds for time, do plate holds for time(take 2 plates and hold them together smooth side out). Get a cc gripper. Do something for grip after every workout

Sesshomaru · May 1, 2006

Heres a good article on **broken link removed**

Big_O · May 1, 2006

An X-Powerlifter's Advice...!

The problem is you were to dependent on the straps...I have to be honest with you and don't take offense to this...but i always laughed at the BB'ers who used straps...especially with the little weight that there moving....

I would go into the power rack and set up for shrugs and leave the straps at home....also bent over rows with no straps....

Its like the guy who always did half squats...they finally realize that there worthless unless your balls touch the floor...BAD HABITS...

big_byrd52 · May 3, 2006

do all ur work as usual without straps till u cant hold on any more. then stay at that weight. it will come up fast. stiff leg DLs with double overhand grip for sets of 10. work up to the heaviest weight u can hold for that long and do 3 sets. ur hammies will thank u too.

btmagnus · May 4, 2006

Dave_19 said:
I have been out of the gym for almost 2 years. Before I stoped I had terrible grip and was dependent on wrist wraps. I used them for everything from Lat pulls to even DB curls some times. I just bought some new straps but im not going to use them i decided until I have too, I think it rediculous I have to quit my set during lat pulls before I reach failure because I cannot hold on.

I think this is the place to ask for help. Can you guys give me any recommendations to improve my grip? I know heavy holds over long peroids of time help but I would like some thing a little more planned I could add to my current routine. Thanks for any input.

Check out the grippers on IRONMIND.com. They are the best out there and if you train with them regularly will guarantee much better hand strength. It depends on what kind of hand strength you want to build also. From the sound of it crush and supporting hand strength. Look into the CAPTAINS of CRUSH GRIPPERS and maybe the ROLLING THUNDER DEADLIFT handle.

maxsupplements · May 4, 2006

sorry to thread hijack

SUP BTMAGNUS!!! whats up dog..

dave, i would say the long holds will help.. also what BT said.. those grippers really help with that... closing a #2 would be quite a feat evenn... so get the 1,2,3.... they are worth it...

btmagnus · May 5, 2006

maxsupplements said:
SUP BTMAGNUS!!! whats up dog..

dave, i would say the long holds will help.. also what BT said.. those grippers really help with that... closing a #2 would be quite a feat evenn... so get the 1,2,3.... they are worth it...

Hey man! Its been a while. Drop me a PM.

Yeah, one of the cool things about the grippers is that you can actually get certified when you can close a no. 3. There are only so many guys in the world that can do that. Also when you close a 3, I can't do it, but ive heard that you can crush closed cans of beer in your hands.

heyherc · Oct 1, 2006

All great advice so far, heres my suggestion as well, put the wraps in your glove box of your car just in case you do NEED them some day when trying a max dead or something, but other than that, dont ever use them. I used to use them too and I couldnt hold onto shit, I put them away about a year and a half ago and this year I did 265 per hand in the farmers walk like it was nothing on my grip at the full distance. I credit this to NEVER using the straps at all. I also understand your frustration with the pull downs and stuff, but like big_byrd said, the strength will come, and along the way, so will the grip strength.

AP13 · Oct 23, 2006

My grip has really.......

My grip has really come along with the Ironmind grippers. 3 sets of max reps for each hand 3x per week than I use the heaviest hexhead dumbells I can get a good grip on and work on my grip by holding onto the end for 3-5 reps of maximum time for each hand. My hands and forearms are pretty pumped up after that. And like the other guys say don't use the straps, etc. Hope my 2 cents helps.

galaxyp · Jan 19, 2011

Dave_19 said:
I have been out of the gym for almost 2 years. Before I stoped I had terrible grip and was dependent on wrist wraps. I used them for everything from Lat pulls to even DB curls some times. I just bought some new straps but im not going to use them i decided until I have too, I think it rediculous I have to quit my set during lat pulls before I reach failure because I cannot hold on.

I think this is the place to ask for help. Can you guys give me any recommendations to improve my grip? I know heavy holds over long peroids of time help but I would like some thing a little more planned I could add to my current routine. Thanks for any input.

do more pulls, pull ups , barbell shrugs and learn how to do a proper hook grip. that would help IMO. good luck man.

NZRABBIT · Jan 20, 2011

Guys I respond very well to low or very low volume programs... do you think these 'high' volume recommendations for grip apply across the board?

jstrong20 · Jan 20, 2011

Big_O said:
The problem is you were to dependent on the straps...I have to be honest with you and don't take offense to this...but i always laughed at the BB'ers who used straps...especially with the little weight that there moving....
...

LOl why? I have yet to see a bodybuilder on stage judged on his grip strength. If he is a bodybuilder he should use the straps and not let it hinder his muscle gains. If he is a powerlifter he needs to make sure he can pull his max deadlift. I would recommend useing the straps and do static holds after to increase grip strength. Or try a overhand grip with your thumb tucked like a oly lifter(hook grip). I can pull 600lbs this way easily and I am going for 625lbs on my next max effort day. I still use straps for heavy rack pulls and shrugs. Seriously I don't understand why more guys don't use the hook grip? It does hurt like a bitch at first but feel it really reduces the chance of a bicep tear. Don't know what you would call this grip.

gstracer · Jan 20, 2011

personally I have small hands so I found it harder to hold on to the bar too, so what I did is just like everyone here is saying witch is don't use straps till u have too on all movements. do all ur deads and pulldowns till ur grip fails and then throw the straps on an keep going, plus it's kinda like a rest phase set so u will prolly get a better workout. also I recommend using the versa grip brand straps. google the names if u never heard of them. I like them becuase u can strap up really fast no wrapping around the bar a bunch but also u have to still use ur own grip strength to a certain degree. so even using straps u will be working ur grip a tiny bit too. that's what I've used and I've got my grip up too 500 lb dead with no straps!! good luck bro and it will just take some time like everything eles.

btech · Feb 5, 2011

Get some chalk. Deadlifts, DB row, Power clean and hang clean.

CLINTONDE · Feb 18, 2011

If you change your style in bodybuilding it will help you
to make your grip more better.I had tried this and
overcome on my fault.

brisk walk · Mar 9, 2011

jstrong20 said:
LOl why? I have yet to see a bodybuilder on stage judged on his grip strength. If he is a bodybuilder he should use the straps and not let it hinder his muscle gains. If he is a powerlifter he needs to make sure he can pull his max deadlift. I would recommend useing the straps and do static holds after to increase grip strength. Or try a overhand grip with your thumb tucked like a oly lifter(hook grip). I can pull 600lbs this way easily and I am going for 625lbs on my next max effort day. I still use straps for heavy rack pulls and shrugs. Seriously I don't understand why more guys don't use the hook grip? It does hurt like a bitch at first but feel it really reduces the chance of a bicep tear. Don't know what you would call this grip.

Exactly........Dorian used straps......so does Priest.......Levrone......and many others......the other thing about straps.....they teach you to use your hands as little as possible.......pull more with the elbows.....they help you to use less of your hands during back exercises......my .02!!

SD1959 · Mar 9, 2011

I too have small hands and wrists. I'm no monster but lb for lb I do alright. No way I could keep a grip when I'm at top weights for pulling, shrugs and deads.
They are a tool to enhance my training, not a crutch. Would you have your kid not use a calculator for tough math homework? Tell them to work on their skills with pen and paper while they flounder and fall behind? Umm...no!

walker11 · Mar 9, 2011

do a few sets of 30-45 seconds of just holding onto a bar by your side, that helped my grip a lot. also, you could try a hook grip, because you're trapping your thumb between the bar and your fingures it makes it kinda hard to let go, but it hurts like hell (IMO) and can cause the tips of your thumbs to blowout lol.

nothuman · Mar 9, 2011

Just skimmed through post so I might be restating someone but my grip sucked to and I stop using straps till I got it stronger by doing forearm work and chalk helped alot too but I go to a powerlifter gym so it's allowed not all gyms allow it but baby powder works well too and you can wipe that off with a rag when done