The grip strength thread

[Perrin Aybara]

Continuing this discussion from the powerlifting corner thread.

@Silentlemon1011
@Eman
@Worf
@Btcowboy
@Brandaddy
@Blange89
@Test_Subject

Discuss grip training here, post feats of grip strength by you or anyone else, etc.

 

[Brandaddy]

I tried the plate pinch the other day. Could do 2 25's but couldn't get a 45. Just tried the knockoff metal comp looking plates I have at my house. Hopefully I can at least do one of the thicker iron 45s at the gym. Lol.

 

[Perrin Aybara]

I tried the plate pinch the other day. Could do 2 25's but couldn't get a 45. Just tried the knockoff metal comp looking plates I have at my house. Hopefully I can at least do one of the thicker iron 45s at the gym. Lol.

If you have access the hexagonal iron dumbells are pretty tough too. Try to pick up by gripping just one end.

 

[MFAAS]

If you have access the hexagonal iron dumbells are pretty tough too. Try to pick up by gripping just one end.

How long do you hold on to the DB for? How many "sets" do you do? What day do you train grip on? If you were doing PPL would you do ot on pull day or leg day? I'm thinking legs so my grib can recover a bit on push day before going back to pull.

 

[Silentlemon1011]

I'll give this a try in a day or so
I just have shitty steel flat plates, but should get the job done

 

[BigDaddyV]

I tried the plate pinch the other day. Could do 2 25's but couldn't get a 45. Just tried the knockoff metal comp looking plates I have at my house. Hopefully I can at least do one of the thicker iron 45s at the gym. Lol.

I’m gonna start doing it daily while I sit at home and work lmao
Do you do it in sets and increase weight with sets or do you just kinda do as many as you can for whatever weight you can do!

 

[Sven_Northman]

My grip strength when doing hanging anything on a bar is not where I want it to be. Following.

I havent been doing any forearm exercises. Will that make a big difference if I bring them up?

 

[BigDaddyV]

My grip strength when doing hanging anything on a bar is not where I want it to be. Following.

I havent been doing any forearm exercises. Will that make a big difference if I bring them up?

Yeah absolutely. My deadlift was weak as fuck like two months ago. I started training my grip strength and my DL has been increasing as my grip gets stronger. I’ve also noticed a pronounced effect on things like curls and rows. I used to hear Dave palumbo talk about how important it is but the exercises were always just boring to me I guess so I never did them. Now I realize it really does matter

 

[wsmwannabe]

I've never really trained grip and it is very necessary in some strongman events. Really the only thing I have done to train grip is double overhand deadlifts and farmers carries. I've never really needed anything else.

I've heard of people pumping gas using only their ring and pinky finger on either hand to train grip strength, because your hands always open up starting with the small fingers, not the bigger ones.

 

[MFAAS]

Yeah absolutely. My deadlift was weak as fuck like two months ago. I started training my grip strength and my DL has been increasing as my grip gets stronger. I’ve also noticed a pronounced effect on things like curls and rows. I used to hear Dave palumbo talk about how important it is but the exercises were always just boring to me I guess so I never did them. Now I realize it really does matter

There are 2 kinds of people in this world:

Those that train grip when their deadlift stalls

And those that buy straps

Which will you be? XD

 

[Perrin Aybara]

Got 30 seconds with my left hand pinching two 25lb iron plates yesterday. Best yet.

How long do you hold on to the DB for? How many "sets" do you do? What day do you train grip on? If you were doing PPL would you do ot on pull day or leg day? I'm thinking legs so my grib can recover a bit on push day before going back to pull.

As long as I can for now. For me 10-15 seconds with the hexagonal 40lb dumbbell was tough. No certain days or sets for now. It's something I just started doing for fun a few weeks ago. For now I'm doing a little every time I'm in the gym. When I finish my normal workout I just do some grip stuff with whatever time I have left before I have to leave for work.

Just starting out see where you're at first. This guy I lift with that deadlifts mid 600's couldn't break the 40lb dumbbell from the floor at all with either hand.

 

[Btcowboy]

I will keep trying

Tried 1 steel 45 couldnt get off the floor

Single 35 Rubber about 15 seconds

Double 25s maybe 1 sec

Double 10s 40 right 30 left

 

[Sven_Northman]

There are 2 kinds of people in this world:

Those that train grip when their deadlift stalls

And those that buy straps

Which will you be? XD

Straps are a pain in the ass. I used to wear them like I was cool in my younger years. Now they just collect dust.

 

[Brandaddy]

I will keep trying

Tried 1 steel 45 couldnt get off the floor

Single 35 Rubber about 15 seconds

Double 25s maybe 1 sec

Double 10s 40 right 30 left

The 45 was deceptively hard. Lol. If I didn't already try it I would just assume it's easy.

 

[VaDImadi]

Hanging from a towel around a pull up bar is absolutely wicked for your grip, works every finger and the thumb

I can never be consistent with training it though, should try harder

 

[Brandaddy]

I’m gonna start doing it daily while I sit at home and work lmao
Do you do it in sets and increase weight with sets or do you just kinda do as many as you can for whatever weight you can do!

I don't train this at all. Just something to try one day.

 

[Eman]

My grip strength when doing hanging anything on a bar is not where I want it to be. Following.

I havent been doing any forearm exercises. Will that make a big difference if I bring them up?

My best advice for building a better grip for hanging exercises is dumbbell shrugs with weights that make your grip fail before your traps. Long, slow with a hold at the top. Find a weight that your grip gives out at around 12 reps and keep using that weight until you can manage 12 reps without your grip failing you. This improved my grip substantially, my traps too.

It's also the same grip technique you'll use for hanging exercises. It's kind of like a hook grip without the thumb playing into it. It won't help as much with the plate pinches I don't think because the technique is different, but it won't hurt either. Plate pinches are more of a dynamic exercise whereas hanging raises, deadlifts or the shrugs are more static.

 

[Btcowboy]

The 45 was deceptively hard. Lol. If I didn't already try it I would just assume it's easy.

Slips too

 

[Jet Labs]

How exactly are you guys pinching the plates? Is there a video of this?

 

[Perrin Aybara]

Best one yet with two 25's.




@JetsFan you just want to pinch on flat sides and not cheat by gripping under the lip of the plate. Just pinch and hold.