I started doing barbell shrugs again recently after a year or so of not doing them, and realized my grip is AWFUL. I can only do a little over half my DL max for sets of 10, and even then I’ll lose my grip halfway through the 4th set. Grip hasn’t been a problem for me on most other stuff, not on pullups, almost never on DLs (although I do those low-rep).
I use a ton of chalk, and Ironmind grippers a couple times a week, but am not in a hurry to use straps, figure that’s just avoiding the problem, not fixing it. Any suggestions?
Just get better at general grip. You use a mixed grip (forget the technique term) for DLs or do you do chins instead of pullups? if so, this may be affecting your grip strength growth
otherwise, use straps on shrugs. Who cares, its one exercise and if you go raw on everything else you are fine. I use straps on shrugs and still have good grips on my pullups and DLS. You are focusing on your TRAPS not your GRIP on shrugs, so y not use straps so to put all your focus on them?
Are you using a double overhand grip for shrugs and not for deadlifts? If so, then keep in mind that a mixed grip is a much stronger grip (for most people) than a double overhand. So it’s not all that surprising that you can hold more weight when you deadlift.
As for ways to improve this, you could try:
timed holds- just load up the BB and try to hold it with a double overhand grip for as long as possible
Farmer’s carries- similar to the above, just pick up two heavy DB’s and walk around with them for time or distance. Once you reach the desired time/distance, increase the weight
thick bar work- wrap a BB with a towel, or if you can, get a piece of PVC piping and put it over the bar to increase the diameter of the bar itself. Or, if you have the money you can actually buy thick barbells. Then just do your exercises using that bar (you could do just about any exercise that you would use a BB for).
Unfortunately you won’t be able to use as much weight, so you might not be able to stimulate your other muscles as much, but your grip will get much stronger.
use straps on your heaviest sets of shrugs, but not for any of your warm-ups.
[quote]Sentoguy wrote:
Are you using a double overhand grip for shrugs and not for deadlifts? If so, then keep in mind that a mixed grip is a much stronger grip (for most people) than a double overhand. So it’s not all that surprising that you can hold more weight when you deadlift.
[/quote]
Good point.
[quote]
As for ways to improve this, you could try:
timed holds- just load up the BB and try to hold it with a double overhand grip for as long as possible
Farmer’s carries- similar to the above, just pick up two heavy DB’s and walk around with them for time or distance. Once you reach the desired time/distance, increase the weight
thick bar work- wrap a BB with a towel, or if you can, get a piece of PVC piping and put it over the bar to increase the diameter of the bar itself. Or, if you have the money you can actually buy thick barbells. Then just do your exercises using that bar (you could do just about any exercise that you would use a BB for).
Unfortunately you won’t be able to use as much weight, so you might not be able to stimulate your other muscles as much, but your grip will get much stronger.
use straps on your heaviest sets of shrugs, but not for any of your warm-ups.[/quote]
You think farmer’s walks or timed holds make sense as a finisher, last exercise of the day? How often do you think I ought to train grip?
When I joined a new gym, they only had very thick Barbells. This caused my grip to be very weak to the point I couldn’t even get a good trap workout in. I ended up bringing my own bar from home that has a smaller circumference. That helped tremendously. I also agree that for shrugs, you may as well use straps, cuz afterall, traps are what you’re going for with shrugs.
[quote]big_j_scf wrote:
When I joined a new gym, they only had very thick Barbells. This caused my grip to be very weak to the point I couldn’t even get a good trap workout in. I ended up bringing my own bar from home that has a smaller circumference. That helped tremendously. I also agree that for shrugs, you may as well use straps, cuz afterall, traps are what you’re going for with shrugs.[/quote]
Wow, you’ve been here as long as me and this is your first post?! I’m honored.
I hear you, but I just don’t like the idea of using straps, at least not yet, I want to get my grip sorted and be able to shrug halfway respectable weights before I add straps.
I tend to do my shrugs with my straps on but not using them. If I am doing say, a 12 rep set, I’ll go without them for as many reps as possible, say 9 reps, then quickly stick the straps on to finish off the remaining reps if I didn’t make it all the way.
If I keep the weight on the bar the same, I’ll try to do more without using the straps before I change each time.
Another little trick I use to spur me on is to count every rep I do with straps as a half rep. So if I do eight reps without, I would look to do four with straps on in a ten rep set. If the next time I manage 9 without, only two to do with.
I find it gives me the best of both worlds, I get the same traps work done, but at the same time, work to increase my grip specific to that exercise.
[quote]Eventine wrote:
I tend to do my shrugs with my straps on but not using them. If I am doing say, a 12 rep set, I’ll go without them for as many reps as possible, say 9 reps, then quickly stick the straps on to finish off the remaining reps if I didn’t make it all the way.
If I keep the weight on the bar the same, I’ll try to do more without using the straps before I change each time.
Another little trick I use to spur me on is to count every rep I do with straps as a half rep. So if I do eight reps without, I would look to do four with straps on in a ten rep set. If the next time I manage 9 without, only two to do with.
I find it gives me the best of both worlds, I get the same traps work done, but at the same time, work to increase my grip specific to that exercise.[/quote]
Good climbers have ubelievable gripping strength. I climb from time to time for fun. Not enough to actually improve my grip. But the experience has taught me why its possible to develop the grip so much more with climbing.
There is a large factor of fear being high off the ground which triggers the body and you can without percieved effort use a really high percentage of your max muscle-power in your arms.
I notice this when comparing the same route up a wall, with and without fear. With fear being when you lead the rope up alway being anchored below your position, and without fear when you have already attached the rope to the top anchor. Its a partially unfounded fear. But it tricks the body into performing.
Thats how climbers develop their strength, using adrenaline.
Its hard to fake in the gym. But every little bit helps.
