I’m a victim of the small hand, big everything else, phenomenon. My grip sucked quite a bit when I first started training, but there were a couple things that helped me out:
1.) Rack pulls, and very heavy barbell holds(non mixed grip). My $.02 on this is that if I’m trying to up my grip, I might as well not bother training mixed due to the weakness in overhand.
2.) Overhand curls(heavy as possible). These are a brachialis/grip monster for my little finger-nubbins.
3.) Gripping the hell out of the barbell/DB during all exercises. This seems obvious enough, but I never really noticed the improvement until I stopped having to actively squeeze the shit out of barbells just to DL.
All else equal, I think it’s only crucial to up your grip strength if you’re definitely having your forearms fail first in DL/shrugs, etc.
I wanted to say here that I wanted to get in on this topic if no one minded… I think I’ve got some ideas on the subject if anyone is interested! :)[/quote]
I have small hands, rather, short fingers and closing a COC is nearly impossible unless I stabilize the handle that rests in my palm with my other hand. If this was not an issue, I could close a coc #2 w/ no training. I have the same issue w/ the coc #1. The gripper slides back and my fingers aren’t long enough close it at that point.
…I can make time to fit in 15-20 minutes 3 to 4 times a week just doing things to build up my grip.
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Synth, if you wanted to try grippers have a look at the Robert Baraban grippers, he does special N (for narrow) which suit many with smaller hands. There is, if I remember correctly, quite a bit of discussion on the grip board regarding the different sizing (“spread”) of diff grippers.
Might be of interest.
I wanted to say here that I wanted to get in on this topic if no one minded… I think I’ve got some ideas on the subject if anyone is interested! :)[/quote]
Hey Syber, I’ve not seen you post here for quite a while, it would be good to get your ideas. For those who don’t know Sybersnott is a bit of a grip master! Though he might not agree with master, but he certainly knows his stuff!
For me i just do sets of reps and holds with my COC after workouts where i have to use straps. That and pinch grip farmer walks with the chubby oly plates. you dont get too far with a pair of the york 20kg’s.
that and the best grip tool ever:
RICE BUCKET!!!
dont you guys use the rice bucket? It’s a bucket of rice. You drive your hands in and try to crush the rice and spread your fingers to get that extensor strength. It is by far the best thing for developing grip I have used. If your get real tough then mix in some steel shot or sand with your rice. Dont worry it wont affect your carbs.
I’ve been stuck within a couple mm of closing the #2 CoC for almost 4 months. I’ve tried reps with the #1, forced closes with the #2 and #2.5…nothing seems to help.
[quote]Corrosion wrote:
I’ve been stuck within a couple mm of closing the #2 CoC for almost 4 months. I’ve tried reps with the #1, forced closes with the #2 and #2.5…nothing seems to help.[/quote]
if its only a mm or two then its how youve situated your hand. move your hand down so your pinky is flush with the bottom of the grip. also pull hard with the ring finger.
[quote]Corrosion wrote:
I’ve been stuck within a couple mm of closing the #2 CoC for almost 4 months. I’ve tried reps with the #1, forced closes with the #2 and #2.5…nothing seems to help.[/quote]
Lay out your entire routine and I’ll try to help if I can.
You may be overtraining… have you thought of that?
Two Hands Pinch Lift for holds, also use work gloves to protect your skin.
Finger curls with an Olympic Bar, overhand grip. Hold it on the last set when you can’t do anymore finger curls.
Two Hand Wrist Curl. Normal, with a comfortable range of motion. Do not let the bar go into your fingertips like some bodybuilders do, also do them with your thumb under the bar as you are training your wrists and don’t want to fight against the thumb digit on top of the bar.
Two Hands Reverse Wrist Curl.
Do the Pinch holds for 10-15 seconds, and the other exercises for 15-20 reps.
These were some questions I got asked.
How often?
I would do them 3 times a week if you can, but twice a week if struggling with this.
How many sets of each?
I would say 3 sets per exercise, which you should easily do quickly. If this is a struggle then go down to 2 sets.
What about crushing?
The ‘crushing’ exercise is Finger curls with an Olympic Bar, overhand grip. This is an easy exercise to learn for the beginner and doesn’t have the techniques of setting, etc. Grippers can be brought in later when they want to excel at this implement.
Why the gloves with pinching?
You can easily tear the skin in between the index finger and thumb, which would put you out of action, especially since you will be pinching 3 times a week. This initial program for the beginners is all about strengthening, and the gloves will make it a tougher exercise, but safer for the skin.
Should you do all these exercises on one day?
Yes. In the order I stated.
Hopefully this will help some beginners out there, it?s also a good routine even for advanced athletes.
