Captains Of Crush

Hi all,
 
Just back to training and I need to improve my crap grip strength and bulk up my weedy forearms.
 
I was wondering what CoC's to start with?
Considering I can deadlift 125kg before grip gives out.
 
Cheers in advance for the help.

I've never found CoC have much carry over to gym grip strength myself. I'm sure they have some but certainly not much. Heavy static holds, farmers walks, hangs, rack pulls. Avoid using straps as much as poss and you should find it will come on.
 
TBH, if 125 is a struggle to hold, you may well find the easiest CoC a struggle to work with also

Get a 'Trainer', and start from there.
 
Ad above better things to do to build up grip strength for deadlifting. However they can be enjoyable and a nice addition.
 
For deadlifting; use chalk, use a mixed grip and train static holds.

iaink


Get a 'Trainer', and start from there.

Ad above better things to do to build up grip strength for deadlifting. However they can be enjoyable and a nice addition.

For deadlifting; use chalk, use a mixed grip and train static holds.

or use a tennis ball.
for grip strength ,i mean.

Tennis ball sounds like a good idea.
I will defiantely put in some static holds and maybe some rack pulls as well.

One of the strongman guys from the gym I use puts two 20kg plates together in each hand with the smooth sides facing out, pinches them with his fingers and farmers walks them around the gym. I could see why this would improve your grip.

Definately going to add some grip training into my routine and do it after deadlifts.
 
Where would you guys buy the CoC from?
They seem a LOT cheaper in America, compared to the UK. $20 as oppossed to £27 odd quid here.
I might also invest in some of the bands for extensors, unless there is a cheaper alternative?

Mystery Tom
 
I've recently started getting back into the gym and my current 1 rep max deadlift is 130kg. Like you, I felt it necessary to strengthen my grip and purchased a set of three CoC - Sport/Trainer/No. 1.
 
Sport is relatively straightforward, Trainer is doable but only for low reps and No.1 is still beyond me. Have been using for three weeks and to be honest, not seen an obvious improvement in grip strength. Will keep persevering !

Cheers Cityger. Thats really helpful!
Will order some trainer ones soon.

A few things, try Mobster off ehre for advice, he is the expert on this.
 
In my humble opinion the way to use CoCs for gym carryover is to hold them closed for time and then progress time, moving up ijn gripper difficulty as and when you can. I have found this helps. I can hold the trainer shut for 30 seconds plus and the 1 for 10 seconds or so. This has crossed over to gripping a bar. Just closing them doesn't really.
 
Have you tried Strength Shop to buy them?

bloody hell, not sure id even wanna shake hands with him!
 

TheThumper


One of the strongman guys from the gym I use puts two 20kg plates together in each hand with the smooth sides facing out, pinches them with his fingers and farmers walks them around the gym. I could see why this would improve your grip.

I've wondered this too.
 
Even after two years of training I just can't pull more than 150k. I can do 140k for 4 sets, but can't do two sets at 150k. I think part of the reason may be my grip is actually wrong? And my calluses swell out weekly but thought these could only help!

TheThumper


One of the strongman guys from the gym I use puts two 20kg plates together in each hand with the smooth sides facing out, pinches them with his fingers and farmers walks them around the gym. I could see why this would improve your grip.

Ive been doing this with 15kg plates.... and it is fcuking painful.
I walk for 20m one way, come back, take a break, and do it again and again for 5 sets. The pain! The pain!

Calza


I've wondered this too.

Even after two years of training I just can't pull more than 150k. I can do 140k for 4 sets, but can't do two sets at 150k. I think part of the reason may be my grip is actually wrong? And my calluses swell out weekly but thought these could only help!

 
Are you using a mixed grip when you deadlift? ie - one overhand grip and one underhand.
Grip training is important for heavy lifting it seems. From what i've read there are more than one aspect to grip strength. Crushing force is grippers. Pinching force, for plate pinching and then using your fingers to stretch open a rubber band for your forearm extensors. All need to be trained for good grip health!
 
I could be missing lots off for that though.

MysteryTom

Calza


I've wondered this too.

Even after two years of training I just can't pull more than 150k. I can do 140k for 4 sets, but can't do two sets at 150k. I think part of the reason may be my grip is actually wrong? And my calluses swell out weekly but thought these could only help!

Are you using a mixed grip when you deadlift? ie - one overhand grip and one underhand.
Grip training is important for heavy lifting it seems. From what i've read there are more than one aspect to grip strength. Crushing force is grippers. Pinching force, for plate pinching and then using your fingers to stretch open a rubber band for your forearm extensors. All need to be trained for good grip health!

I could be missing lots off for that though.

 
I try to do as many all overhand but always descend into mixed!

See what I miss by not dropping into the P&S section. I'll try and review some of the points here later.

MysteryTom


Definately going to add some grip training into my routine and do it after deadlifts.

Where would you guys buy the CoC from?
They seem a LOT cheaper in America, compared to the UK. $20 as oppossed to £27 odd quid here.
I might also invest in some of the bands for extensors, unless there is a cheaper alternative?

 
Just cheap ass parcel sized rubber bands. Double or triple them up. I do little, if any, extensor work but when I do I rarely bother with the IM extensor bands.
 

For most strongmen I get emails asking for advice. What I tend to do is ask specific questions to see what the issue is. More than one giant, 150+kilo athlete, has surprisingly short thumbs. Sometimes it's the sheer thickness of their paws that limits them.
 
What you'll often see at the top level is a little grip work, sometimes for fun, thrown in after the big lifts and events are done. The main issue I see is a lack of endurance (they can lift the weight but not hold onto it). Farmers or deadlifts holds (or even weighted chins) all help. Crush grippers are fun but do are a very indirect way of helping a strength athletes grip. Better than nothing there are a bunch of better things you can be doing.

Hi Mobster, we've had this discussion before, but for me grip endurance is as much about tendon strength as it is squeeze strength.
 
Often, actual power of the squeeze doesn't matter so long as the 'crimp' doesn't fail.
 
Dead hangs with open hands, hook grip on rowing exercises etc all help this process. Repping out on a tennis ball or squeeze machine is great, working the pinch is also great, but for me, simply hanging that crimp semi open handed is a great way to increase the resiliance to failure.

Mobster - Would you advise I add in some deadlift holds and plate pinches to improve my grip?
 
I did a blacksmithing course over the weekend and 18 hours of swinging the hammer and holding tongs has made my fingers ache a bit. I blame the office job!