[quote]EveryLastingScar wrote:
Farmers walks and kroc rows.[/quote]
Highly agreed. I used to do some grip specific training that helped a little, but incorporating these two lifts helped me more than anything.
Other than that, hold your last rep as long as you can stand it from time to time. Don’t go for a minute, but an extra 5 to 10 seconds is nice.
Use Fatgripz if you can, and pull more (rows, chins).
Also, if you have forward head posture or neck issues it can root your grip.
don’t forget plate holds… for those of us who don’t have farmers walk handles and all the cool toys.
Grab 3 plates, say 10# each squeeze them and hold till the middle plate slips out. Make sure the flat sides are out so you can’t hold the lip of the plates and they have to be steel plates, not the rubber ones like in some gyms.
once you get good at those, put baby powder on your hands and try them again. Gravity will make you it’s bitch! ha
[quote]jjackkrash wrote:
Andy Bolton is obviously someone to listen to. That said, for most mortals pulling sub 1000 pound weights, krock rows, farmers walks, and chalk will do wonders for your grip without much extra training.
Edit: all the “who is andy bolton bs” appeared after I posted this, I was responding to Chris’ first post. [/quote]
woooooosh!!!
to be honest the only real thing you can do is use chalk an do your Dead lifts an BB shrugs with no straps. This will help to strengthin your grip an also by holding a 5lb plate between your index finger an thumb for timed intervals .
What I did:
Buried my straps and started using chalk
Kroc rows with thick handle (I wrapped a towel around the DB handle)
Grippers 1xWeek, taking it as seriously as any other training session
Grip is no longer an issue for me, I can now “do a KK” (stand with it and smile around) anytime I lockout a PR.
good shit.
I have found a simple solution. I had this problem too
Just do every warm up set with no chalk and double overhand grip. Then once th weight is too much, add chalk while still pulling double overhand. Then for your working sets finally switch to alternate grip. I have done this for my past 2 workouts and its amazing how simply doing that has made my grip a total non issue
[quote]@JC_Tree_Trunks wrote:
I have found a simple solution. I had this problem too
Just do every warm up set with no chalk and double overhand grip. Then once th weight is too much, add chalk while still pulling double overhand. Then for your working sets finally switch to alternate grip. I have done this for my past 2 workouts and its amazing how simply doing that has made my grip a total non issue[/quote]
Man having no problems with gripping the bar while using alternate grip doesnt mean anything…Having a strong grip means you can hold on to the bar using a double overhand grip with the maximum weight you can lift, without problem…
[quote]BlooDdeaD_MefiSt wrote:
[quote]@JC_Tree_Trunks wrote:
I have found a simple solution. I had this problem too
Just do every warm up set with no chalk and double overhand grip. Then once th weight is too much, add chalk while still pulling double overhand. Then for your working sets finally switch to alternate grip. I have done this for my past 2 workouts and its amazing how simply doing that has made my grip a total non issue[/quote]
Man having no problems with gripping the bar while using alternate grip doesnt mean anything…Having a strong grip means you can hold on to the bar using a double overhand grip with the maximum weight you can lift, without problem…[/quote]
or a weak deadlift.
[quote]DoubleDuce wrote:
[quote]BlooDdeaD_MefiSt wrote:
[quote]@JC_Tree_Trunks wrote:
I have found a simple solution. I had this problem too
Just do every warm up set with no chalk and double overhand grip. Then once th weight is too much, add chalk while still pulling double overhand. Then for your working sets finally switch to alternate grip. I have done this for my past 2 workouts and its amazing how simply doing that has made my grip a total non issue[/quote]
Man having no problems with gripping the bar while using alternate grip doesnt mean anything…Having a strong grip means you can hold on to the bar using a double overhand grip with the maximum weight you can lift, without problem…[/quote]
or a weak deadlift.[/quote]
x2
Something that worked really well for me was to stand in the lockout position with just the bar in your hands. With 1 person on each side have them add weight to the bar every 30 seconds and keep doing this until the bar falls out of your hands. A few days later try to see if you can get more weight on there.
If you are training your deadlift for powerlifting then I would say you should never use straps… period. every time you strap up you are creating an imbalance between your actual deadlift and your perceived deadlift. It’s like hitching, you aren’t allowed to do it in competition so training it is counter productive. My advice is to throw away your straps and keep training your deads hard until your grip catches up and your imbalance fixes itself. I know it sounds like tough love, but in all honesty if you can pull 800 with straps, but can only hold 400… then your deadlift is only 400. My other piece of advice is something I used to do to accelerate my grip strength development. Buy a tennis ball and every night before you go to bed hold it in your hand and squeeze it 100 times with each finger as hard as you can. 100 reps with your index finger, 100 with your middle finger and so on for all 5 fingers then squeeze it 100 times with your whole hand. When you’re done you will have completed 600 total squeezes per hand. The first few days may be a bit rough but I guarantee that the strength of your fingers will improve which means your grip will improve. Good luck!
Weighted chins seem to help with grip also, particularly if the chin up bar is relatively fat (ie Powertec rack).
But yeah, I just stick with double overhand until my grip becomes the weak point, then I add chalk, then switch to alternate with chalk.
use 5 lb plates an walk around for 60 seconds for your DL day after the whole work out. Do it for a week then bump up weight an drop time, after a week you add more time at that weight. I am using this to train my athletes to build up there grip.