Grip training alternatives for commerical gym

[perp69]

I was thinking of trying something like wrapping towels or something around regular bars to make them fatter in order to work the grip. I work out in a commerical gym so I don't see myself hauling in my own fat bar to work with so I was looking for alternatives that people have tried or used. Any thoughts appreciated.

Perp

 

[booroo]

Hi mate, I used to do the same (use a towel) but found a) it kept slipping off and was a pain to keep wrapping around, b) it felt a bit weird to use.

So...I had the idea of using velcro wrist straps and wrapping them around the two parts of the bar where my hands would be. They stay on and are much more comfortable to use. They're working really well for me but I would imagine if your hands are big they may not be good enough. Maybe you can find/make something similar but longer if need be. Much easier and more effective than using a towel in my experience.

 

[HeadDoc]

several years ago when I returned to a regular gym for training, my grip needed alot of work. "Farmer's walk" worked pretty well. Grip the small lip of a 45 lb plate with your finger tips in each hand and walk.

 

[Grizzly]

I understand that putting two plates together with the smooth sides out and then pinch gripping them is a good way to build grip strength.

 

[HeadDoc]

Grizz, you're twice as good as me!

 

[perp69]

Hi mate, I used to do the same (use a towel) but found a) it kept slipping off and was a pain to keep wrapping around, b) it felt a bit weird to use.

So...I had the idea of using velcro wrist straps and wrapping them around the two parts of the bar where my hands would be. They stay on and are much more comfortable to use. They're working really well for me but I would imagine if your hands are big they may not be good enough. Maybe you can find/make something similar but longer if need be. Much easier and more effective than using a towel in my experience.

I was thinking the towel idea might a bit cumbersome to use also. Good idea with the wrist straps. Just what I was looking for.

More specifically I need to strengthen my grip for deads because I am losing when I hit 415. I have read the thick bar training is great for it. I got some Captain crushers and planning on doing the Farmer's walk training also.

 

[perp69]

I understand that putting two plates together with the smooth sides out and then pinch gripping them is a good way to build grip strength.

Sounds brutal. I got to give that a try.

 

[DaneGer]

do u do forearm exercises???

 

[perp69]

No, I haven't. I do some hanging from the rack when I do leg lifts for abs that is about it. You mean like wrist curls?

I guess the grip training is really about forearm strength since the fingers are just puppets on strings. Hopefully the Farmer's walk, Captain crushers, & fat bar will be working them pretty good now when I grip train.

 

[getswoll]

invest in a Captains of Crush gripper from ironmind.com they're like 19.95 or some such. they help out tremendously. As for what you can do with what you have available, the biggest has already been mentioned, the farmers walk, or if you prefer, the farmers stand. You can also take a weight deadlift it, and hold for as long as you can.
Grizzly's idea for the pinch grip, is brutal, but effective. However, I'm guessing you are looking more for crushing strength, since you mentioned deads, which is why I recommend the CoC gripper and farmers. Take care and good luck training.

Pax,
GS

 

[perp69]

Well this is my first week of grip training I must say I think the hardest one is the pinch grip. All I got to say is pinching two 45lbs plates must be a mother cause holding the 25's sure aren't easy. I am using the wrist straps, thanx booroo, to thicken up the bars for all my barbell lifts and even pullups and such. Captain crushes are great got a #1 and #2 but the #1 is keeping me occupied right now. I will let you know how it goes.

Perp

 

[booroo]

Cool. That's exactly what I do. When there's bar-gripping involved (pull-ups and even bench press included), I wrap those straps around it. I'm finding it works really well.

All the best mate.

 

[booroo]

Hey perp69, don't know if you're still after some sort of bar-thickening alternative or not but, if so, check out this thread...

https://thinksteroids.com/community/posts/566844

 

[FiberSynk]

Any halfway decent sports equipment store, at least in the US carries small devices for grip strength, if you to REI you can actually get a wrist curl cable machine that is totally awesome, If i remember right its in the climbing section.