[Wardy]

I’m finding that when lifting heavy weights on dead lifts that my grip is failing at around my third rep, I also find that my chin up’s also fail earlier than they should due to a weak grip.

Does anyone have any tips or techniques they can suggest when training to help improve my hand or finger strength?

All comments welcome.

Thanks,

Steve

[Andy]

Hey buddy,

I'm a huge believer in that there are no quick fixes. Do more of what you are doing. Having problems with deadlift grip? - deadlift more often. Also try deadlift holds with heavy weight. Having trouble when doing pull ups? do more hang work i.e. pull ups, knee to elbows, static holds. Obviously you can get grippers and other "grip" tools but I think to get strong forearms and better grip, you gotta deadlift.

Just my take on it fella.

[greg]

i find going climbing/bouldering can help too

nothing like holding onto something with one hand, and the risk of falling off the wall

[Wardy]

Hey Andy,

Thanks for your feedback.

The good thing is that I'm still enjoying the deadlifting and I'll stick with them as they seem to be working my grip more than anything else....and I like a challenge. I'm using the double overhand grip as this 'apparently' works your grip more, so I use this about 99% of the time, like most people I can lift more with one hand facing my body and one hand away. In the last week I've started holds for about 20 - 30 seconds on the deadlift on heavy weights from high pins, so it's good to know I'm heading in the right direction.

I will try the static holds and elbows to knees on the chin up's too. I'm not necessarily looking for a quick fix just one that works.

Nice one mate,

Steve.

[Wardy]

Hi Greg,

Thanks for your reply. I'm liking the idea of rock climbing as that is something else I want to improve. I'm currently around 100kg so I just feel sorry the person I fall back on..

Steve

[greg]

i've belayed people much heavier than me before, though if you use a ballast/sandbag (which most places have lying around) then it helps

if you go bouldering then you don't need anybody to belay you

[Gubernatrix]

Completely agree with Andy - deadlifts, pulls and hanging off bars have improved my grip.

By the way, it's usual for people to switch grip for their heaviest deadlifts. Grip strength rarely keeps up with leg and back strength. Deadlift for as long as you can overhand, then switch the grip. Over time, the amount you can deadlift overhand increases.

I'd counsel against just using overhand grip for deadlifts, since this will limit your deadlift so you'll be missing out on all the other benefits of deadlifting.

[RossMc]

I've found that doing sets of heavy barbell (and even dumbell) shrugs has really improved my grip, cos you hold on to the weight for quite some time. Other than that just keep lifting, like Andy says.

[Wardy]

Firstly, thanks for all the comments so far. Good feedback everyone!

I’ve been researching on the internet about this topic and it appears there are grip strength experts providing lots of help and suggested exercises. Obviously, there are some good ideas and ‘interesting’ ideas so take these with a huge pinch of salt as there also seems be to a lot of angry people out there who cannot lift due to injured hands and no-one wants to be in that position. Some things are made very clear; 1. Warm up your hands, fingers and wrists 2. Don’t over-extend your finger reach 3. Slowly, slowly catchy monkey.

So have a look and provide me with some critique:

- Plate pinches
- Towel Chin ups
- Weighted Pull ups / weighted static holds
- Rope climbs
- Double handed kettle bell static holds (too heavy could lead to over extending your finger reach)
- Finger Push ups
- Wrist curls
- Fist Push ups
- Elastic band finger expanding – wrap the tops of your fingers with a elastic band and spread your fingers out. (Apparently we often forget about the muscles that open our hand, and this helps).
- Bottle cap bending - try and bend a bottle cap enough so it fits through a its’ bottle top.

Steve

[Gubernatrix]

You seem to be getting into the realms of grip as a sub activity of strength training. Yes it's very popular as a hobby in itself but if what you are trying to do is improve your deadlift and chin up, then none of the stuff on that list is optimal.

So it depends what your overall aim is.

In terms of experts, I rate Diesel Crew (Jedd Johnson and Smitty) and Adam Glass in the US and David Horne in the UK.

[Andy]

yup as gubes says none of that stuff is optimal in getting your deadlift better. Towel pull ups are ok and will definately work your grip for sure. I stil lthink deadlifting will do the job. Go heavy and go ,ong. When yo think you can't hold it any longer - hold it longer. Good luck fella

[marcus clarke]

arms only rope climbs, now that's a grip beasty

my favourite...not

[Wardy]

Thanks the honest comments.

Don't get me wrong, I'm not trying to crush people's hands when shaking them. And you guys are right, basically I need to keep a focus on improving my deadlifts and chin up's and not try not to over complicate things too much by creating a chaotic weekly training program based around grip strength.

Nice one guys.

Steve

[PhoenixUK]

Gubernatrix, on 26 January 2010 - 07:41 PM, said:

By the way, it's usual for people to switch grip for their heaviest deadlifts. Grip strength rarely keeps up with leg and back strength. Deadlift for as long as you can overhand, then switch the grip. Over time, the amount you can deadlift overhand increases.

I'd counsel against just using overhand grip for deadlifts, since this will limit your deadlift so you'll be missing out on all the other benefits of deadlifting.

That's what I've done, too. I try and swap between having the left or right hand pronated, to try and even out the grip differences.

[Chet]

Rather late to this thread but FWIW agree entirely with everything Gubes and Andy have said - would have written the same myself.

[Wardy]

Been a while since I’ve added to this post. I’ve recently been training at Crossfit (Hove) learning the core basics of Olympic Lifts, and training twice a week in the gym following ‘starting strength’ principles with a mate. Following the advice received from your comments my deadlifts have gradually improved! I still have a long way to go, but certainly building some foundation for future improvements.

Very happy indeedy

Steve

[Chet]

Nice one on all counts mate, keep us updated!

[Chi]

hook grip

[Gubernatrix]

I was amused to see Louis Simmons recommending hook grip for powerlifting actually! I never used it until I started oly lifting.

[feeno]

Dude

Think i'm in the same boat as you.. Grip strength seems to be particularity bad. I did get this book from strengthpowerspeed but, like Gubes said, it becomes a form of strength training in it's self. I don't like focusing on one area to much cos i get frustrated and bored... so boxed on the idea of specific grip training.

I have just ordered some fatgripz though and i'm planning on using them for pull-ups and maybe in some metcons... Will see how i get on.