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Helpful ReplyHot!How to maximise grip force

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Carbfiend
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2017/10/09 21:23:03 (permalink)
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How to maximise grip force

As the title goes really, basically want my grip to be like the bite of a pit bull

Already do dead lifts, farmer walks, heavy shrugs, plate grabs etc, any other suggestions or adjustments?

Cheers folks
#1
ANIMAL
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Re: How to maximise grip force 2017/10/09 21:28:30 (permalink)
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Everytime you grab a barbell or dumbbell or handle, to Press/Pull /Raise/Lower.. anything ., squeeze it until your knuckles go white! How many times do we grab a weight/machine handle in a workout? A lot!

This is also a good way to maximise force production while having careyover to your grip.

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
#2
ANIMAL
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Re: How to maximise grip force 2017/10/09 21:29:15 (permalink)
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Also look at getting some fat grips or switch to axle work if your gym has one

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
#3
ANIMAL
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Re: How to maximise grip force 2017/10/09 21:29:59 (permalink)
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Also PM Mobster and ask him pretty please to take you under his wing as his Padawan

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
#4
VikingPump
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Re: How to maximise grip force 2017/10/09 22:14:36 (permalink)
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Struggle a lot with grip myself. Wrists ache/hurt on pull days!

What grip do you use when deadlifting? I believe working on forearms can help with grip, but could be wrong?

I've seen a couple of massive guys doing wrist curls (Forearm flat on a bench and a light dumbell - literally curl with your wrist) and presumed they were either grip/wrists or forearms.
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Carbfiend
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Re: How to maximise grip force 2017/10/09 23:37:16 (permalink)
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ANIMAL
Also PM Mobster and ask him pretty please to take you under his wing as his Padawan


Cheers for this Animal, will do. Will also look at some fat grips, thought about getting some a while ago and forgot
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Carbfiend
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Re: How to maximise grip force 2017/10/09 23:40:42 (permalink)
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Viking I was pretty stubborn with just a double overhand until recently, after posting a separate thread on here asking for advice on dead lift, since have incorporated opposing hand grips, and started doing a bit of hook work with low weight, and it's horrible

I do wrist curls when I train biceps tbh but I mainly just do it for the pump feeling 😂
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bubblebuttguy
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Re: How to maximise grip force 2017/10/09 23:53:58 (permalink)
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I use weight lifting gloves.
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Kolor
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Re: How to maximise grip force 2017/10/10 09:34:31 (permalink)
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bubblebuttguy
I use weight lifting gloves.

Ahaaa
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Uriel
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Re: How to maximise grip force 2017/10/10 12:18:48 (permalink)☄ Helpfulby badman 2017/10/19 08:47:49
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Genetics play a big role in grip strength but there are those captains of crush style grippers you can use.
#10
dlocas
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Re: How to maximise grip force 2018/03/25 16:03:56 (permalink)
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From your question, you want to improve general grip strength, with no particular focus on one aspect (pinch, support, crush, etc.)
 
I had to seriously train my grip very early on, because I have rather small hands. At first, I trained on grippers (Captain of Crush, HeavyGrips; Baraban and GhP are my favorite brands) and quickly improved. Grippers did have a carryover on my ability to hold bars, probably because my grip strength was rather low to begin with.
 
After my first competition in strongman, I started to focus on support grip since it's the most important aspect. One thing I did that skyrocketed that type of strength was timed holds with a thicker bar. I did this to prepare for a competition featuring a Hercules Hold. I would sometimes use a 2" Axle, but most of the time, I would just grab one end of my Oly barbell, lift it with one hand and hold it for as long as I can; I would release when I felt the grip started to weaken (I never train to failure, as the best lifters I know don't). I did 3-4 sets at the end of the session, twice a week. I added weight when I was able to last 30+ seconds. I did go to failure on competition day... I held out the cars for 38.5 seconds. Now that I am more confident in my grip, I would train with less weight and longer holds if I was to prepare again for this event.
 
Right now, I do one-hand barbell deadlifts twice weekly. I make sure to use the same olympic bar, as weight used will vary greatly from one bar to another, mostly depending on wether the centre is knurled and bar diameter. I do many 1-3 rep sets (using the other hand to keep the bar stable) and add 2.5 kilos when I reach the higher end of my set range; with all one-hand lifts, I use my left hand and then perform the same reps with my right hand (non-dominant side first). If I am rushed for time, I'll do 1-2 timed holds.
 
There are many, many other ways to train grip and I am by no means a specialist. I enjoy watching the great Dennis Rogers in his videos and his Website is great too.
post edited by dlocas - 2018/03/25 16:14:16

Stats.: 1.85 m, 119 kg
Short-term goals: Deadlift 270+kg; Clean & strict Press 105+kg
Longer-term goals: Deadlift 320+ kg; Press 140+ kg
#11
Carbfiend
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Re: How to maximise grip force 2018/03/25 16:23:11 (permalink)
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Thanks for the input mate, I’ll have a look at the videos of that feller you mentioned.

Grip is actually coming along quite well since originally posting this; started doing farmer’s walks much more often, doing my deadlift heavier and specific grip / wrist movements
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dirtyvest
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Re: How to maximise grip force 2018/03/25 16:44:00 (permalink)
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Yeah I would track mobster down but holding grip and crushing grip require different approache IMO

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Chromebeast
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Re: How to maximise grip force 2018/04/11 12:13:36 (permalink)
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Are you looking to hold a lot of weight like heavy deads etc, or more of the sort of grip you get when grappling/fighting?
 
The heavy work is pretty well covered above, but for the grappling stuff I'd highly recommend towel pullups, sandbag work and fat grips. Anything soft and heavy is great for your grip strength - will also do a world of good for your finger/wrists in terms of injury prevention. Was always a staple when I used to box
#14
Carbfiend
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Re: How to maximise grip force 2018/04/11 12:30:28 (permalink)
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Mostly holding grip mate ^ so my wrists don’t give out on heavy deadlifts and farmer walks. But, if i can pull up my crushing grip too might as well
#15
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