Grip strength lacking

[marino]

Hey I need some help my gripping power is weak. When it comes to deadlifts, shrugs etc... My grip is failing me once I get to about 250lbs. I do not use chalk but I am definately going to get some soon. I use straps for all my heavier lifts (above 250lbs). So any tips, training techniques to improve my endurance, strength would be appreciated.

Marino

[Aaron_37]

I used to do the same thing... very dependent on straps. It was at the point where my max grip on deadlift was in the low 300s but I could pull 400 strapped. I bought myself some of these:

http://www.heavygrips.com/

Started using them on my walk to/from the gym, and they really helped. Another thing that works well is to get some of these for some of your work:

http://www.fatgripz.com/

Aside from that, just ensure that when you ARE using straps, that you've already burnt out all of your available grip beforehand. That way, you aren't depending on them as much as if you still had strength remaining.

Other things to try would be: chalk, hook grip (google it), baseball grip (on deadlifts), farmer's walks, and more direct forearm activation.

[warlock]

do chin ups holding a towel.

avoid using grips

[natenator]

agree on the grips and I lost my wraps recently so because I am lazy and cheap I just haven't gone to get a new pair yet and instead have gone back to the ole chalk. I find while it helps me grip I actually FEEL my back working more on the exercises I do for it.

One thing that sucks is the bar is starting to rip apart my hands no matter how much chalk I use. Gets pretty painful by the end to the point where I stop doing certain exercises later on in the workout (db rows or corner bb rows for example) because how it hurts my hands.

I can generally dead upwards of 450 for 6=8 reps before my hands start to give out. Need to figure out how to stop the ripping!

[Dragon1911]

Have you ever tried mechanics gloves?
I have a buddy who has been using them in the gym lately and says its helps from tearing his hands up. Hes not using the weights you are but i thought id throw it out there.

[natenator]

what do they look like? not usually a fan of gloves at all since I can't grip properly for some reason but it's been a few years since I tried them

[O-Train]

Anyone have good coaching aids or advice on learning a hook grip? I've been working on a farm and my hands are getting stronger but I don't go over 300 without straps. I use a double overhand for deadlift so I'd like to learn a hook grip.

[Dragon1911]

what do they look like? not usually a fan of gloves at all since I can't grip properly for some reason but it's been a few years since I tried them

Here is a sample from the canadian tire website.

http://www.canadiantire.ca/AST/browse/4/Auto/AutoTools/MechanixGloves/PRD~0257017P/M-Pact%252BGloves.jsp?locale=en

[O-Train]

Here is a sample from the canadian tire website.

http://www.canadiantire.ca/AST/browse/4/Auto/AutoTools/MechanixGloves/PRD~0257017P/M-Pact%252BGloves.jsp?locale=en

My advice is try to convince your buddy to stop wearing those gloves. Gus may argue with me but I don't think gloves have a place in the gym. Especially mechanic gloves or gardening gloves etc...worn by a man. If there is a guy that can pull 1000+lbs without gloves than chances are they are an accessory and not a neccessity.

Nate, your hands are getting torn up because the bar is moving which is related to your grip. Gloves wouldn't solve the problem, just a bandaid solution.

[Dragon1911]

I have told him to stop using them but he's stubborn.
I tried them and it did help with the raw feeling from heavy deads but it just didnt feel right for me guess im not calused enough.

I pesonally loved straps until i forgot them at home one day and couldnt deadlift or row nearly as much without them, now I bring them and only use them when grip completely fails.

[O-Train]

I have told him to stop using them but he's stubborn.
I tried them and it did help with the raw feeling from heavy deads but it just didnt feel right for me guess im not calused enough.

I pesonally loved straps until i forgot them at home one day and couldnt deadlift or row nearly as much without them, now I bring them and only use them when grip completely fails.

Yeah, just give it time and your hands will toughen up. Bare hands and chalk are the best way to go if you can. I still use straps because I stopped using an over/under grip but I'd like to avoid using them too.

[O-Train]

I've heard training pinch grip can be really helpful. This looks like a cool exercise to try: http://www.youtube.com/watch?v=S-3jgDPqvwM&feature=related

[Dragon1911]

I might give it a try cant hurt to add to arm forearm day.

[MMASTAR]

I pull regular overheand grip up to 315 then switch to baseball grip with chalk for 405 for reps with no issues. Grip strength is important. Try masturbating for longer time periods more vigourously(sp?)....lol

[Dragon1911]

I pull regular overheand grip up to 315 then switch to baseball grip with chalk for 405 for reps with no issues. Grip strength is important. Try masturbating for longer time periods more vigourously(sp?)....lol

haha if you read the title of the youtube vid you might not want to be too vigorous lol

[Victor85]

My 2 cents:
1. If u have access to famers walk apparatus, then use that. Or use the heaviest dumbell available at your gym and try holding them for as long as possible and I u want, you can walk around with them.

2."Gorilla hangs". U hang from a pull up bar using both forward or reverse grip for time. As u get stronger, u can add a weight belt with progessive heavier weight. Dont use chalk or straps.

I was the same way with my deadlift but the thing that helped me the most was the farmers walk. Now I can shrug 130s for 20 reps without the help of chalk or straps.(My form aint pretty by the last few reps)

[tiramisu]

I have no idea what your training program or body weight is.
Grip Strength is developed with an extremely small body part so it is really easy to overtrain it and it's really easy to induce tendonitis.

You need to play around till you find the right amount of pulling that increases your grip without overtraining and/or injuring yourself. If you think of your grip as just another body part then you will probably realize that heavy deads one day followed by rows/chins the next is probably going to overtrain them. If you were using strapsw on deads one week then maybe you should use straps on rows/chins the next. Limit strength and endurance don't train together well. Alternating weekly and using the straps to avoid overtraining rather than as a crutch should certainly be considered.

Again just think of your wrists as a body part and it will make more sense on how to train them.

[cog]

Use the wall for support and stand on your hands to stretch out the forearms.This will help after whatever exercises you choose.

[marino]

Well I am going to start with chalk and farmers walks. The dumbell's in my gym stop at 105lbs but for this purpose it should still be beneficial. I like the idea of the chinups with a towel I will throw some of those in too. Thanks for the tips.

Marino