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2004/01/29, 06:01 PM
I train my grip with various exercises.
I strengthen the muscles involved with grip strength. I do heavy forearm curls and forearm reverse curls. I use a fat bar for shrugs, upright rows, and curls. I use an old fashioned gripper and just squeeze the heck out of it. I also do a lot of timed holds with dumbbells or whatever is awkward to hold and blow my grip up like that. I do competitive holds with my training partners. Who can hold on the longest. Basicly, I use anything I think will help my grip get stronger. Plus, I used to deliver beer and full kegs are hard to grip. That developed my grip to a whole different level.
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2004/01/29, 06:09 PM
Thanks Matt
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Its like herding cats.
Charlie
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2004/01/29, 06:21 PM
You're welcome.
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2004/01/29, 06:23 PM
Matt's got a great point, especially with the keg part. I have cycled some "dino" training in the past to improve my overall functional strength when I was still competing. Much of that in and of itself was great for grip development: Apollon bars, McGlashen stones, farmer walks, etc.
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Michael
Trample the weak; hurdle the dead!
Chaos, Panic, Disorder.... Yes, my work here is done!
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2004/01/30, 02:48 PM
I bend nails, lift 12 lb sludge hammars with my wrist only, squeeze the iron mind no 2 gripper, squeez tennis balls (thats all they are good for I hate tennis), and do farmers walk for my grip. The average non weight lifting person that comes to my house and sees me working my grip so much thinks that im working it for you know what. ERRR that alwayse makes me mad I wish some people weren't so stupid.
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USC #1, USC #1, USC #1 HOME TOWN SCHOOL #1 BABY YEA, LSU AND OSU ARE #2, AND 3.
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2004/01/30, 03:50 PM
there's a gripper machine at my local mall that measures your grip (after you insert a bunch of quaters into it), and my 58pt. grip was rated "punny"... stupid machine...
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2004/02/01, 10:00 AM
Further to the wrist curls and reverse wrist curls I'd recommend using dumbells and doing them with elbow near (but not quite at) full extension. The rationale being that this will force the forearm muscles to initiate the curl from a maximally stretched position.
I typically do this sitting in a chair while supporting the working forearm with on a stool. I will use my opposite (non exercising) hand to brace my working forearm so that I don't overextend my elbow. Then alternate left/right & curl/reverse curl.
When doing curls for the anterior (front of the) forearm I will initiate the curl with the dumbell rolled as far to the edge of my finger tips as I can without dropping it and with the forearm in a fully supinated (position).
Conversely, the reverse curls are initiated from a fully pronated (palms down) position but still with the elbow near maximal extension.
I'm almost dogmatic about the importance of resistance exercises that will stretch the involved muscles as much as possible, so long as joints are not put at risk within that range of motion.
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2004/02/01, 02:03 PM
The timed holds of dumbbells are an excellent grip builder. Using a fatter bar also. How many times has your grip given out long before your strength in exercises, like heavy shrugs, deadlifts, etc.. Great post.
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If you don't stand for something, you will fall for anything....
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2004/02/28, 08:51 PM
i always carry a tennis, lacrosse, and racquette ball with me almost everywhere i go, so that when im not doing anything, i can work my grip. It really helps with heavy lifts and with wrestling. Also, doing ropes helps (something i learned from the russians)
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2004/02/29, 05:16 AM
thanks guys i will try all of these ideas and Matt i too well know about the kegs.the gripper machine in malls is a joke i hit over 90 every time and still lose grip with some workouts.
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Dave "lost viking seeking Valhalla"
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2004/02/29, 01:41 PM
another great grip exercise is to get in a pull up position and then just hang there for like 30-45 seconds doing a few sets of those , or just hang there for as long as you can.
Hope that helps,
to viking child go to grocery store, go to freezer isle, go to ice cream , there is VALHALLA WAITING FOR YOU !!!
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2004/02/29, 04:14 PM
The Iron Mind Grippers mentioned are supposedly awesome for your grip. I have a catalog from that company and they specialize in that stuff. Some pretty good stuff in there. You might wanna check it out. (www.ironmind.com)
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I firmly believe that any man\'s finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
\"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.\" H. L. Hunt
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2004/03/28, 11:24 PM
TTT
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2004/05/17, 05:12 PM
here are some awesome websites that have to do with grip training. As a wrestler, I have to have what everyone else says is an "abnormally strong" grip. some people train all the "showy" muscles and do their core lifts and curls and sit-ups, but when they step up to the deadlift and they cant hold it, or they're doing pulldowns and there grip tires before their lats, all they do is sit and whine. I train my grip like any other muscle group, relentlesly.
anyway, here the sites
http://www.t-mag.com/articles/184grip.html
a great article on how to train
http://www.naturalstrength.com/weightroom/detail.asp?ArticleID=128
another great article, but on why we train or grip
titled, "Real Men do Grip Training"
gripboard.com
the best and most complete site on the web. You have to register, but its worth it. My user name is wressler125 in case you join and need someone to help you get started.
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"I get up in the morning around six to run for about an hour. Later in the day, I lift with a partner. Following my lifting sessions, I usually do speed and agility drills. Later, I drill all my holds and moves."
'Isnt that lifestyle boring?'
"Yes, but the gold medal is very shiny."
Ichiguchi
Olympic Gold Medalist
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2004/05/17, 05:15 PM
btw, the "Captains of Crush" grippers can be ordered from ironmind.com, and are well worth it. There nothing like the ones you buy in you fitness store at the mall. these things are hardcore and are well worth the investment. I recommend you start off with a #1, and if youve never trained grip before, a Trainer. I could do the number 1 on my first try, but I've trained grip for a while. The number 2 is very difficult, and if your up to the challenge, then they have a certification system for anyone that can successfully close a Number 3. The Number 4 has only been closed by one person.
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2004/05/24, 02:27 PM
bump
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2004/05/27, 01:16 PM
Here is a short but good article from elite fitness systems:
Grip Training for your Deadlift
By James Smith (www.dieselcrew.com)
For EliteFTS
Have trouble opening jars? Your hands look someone who got smashed by a house in the Wizard of Oz? You’ve got problems. Well, fortunately you are doing something about it. You are accessing a wealth of knowledge, on the greatest Powerlifting site on the web – www.EliteFTS.com. To increase your bench, dead and squat, one essential aspect everyone forgets – is strengthening your grip. Gripping the bar with the strongest / tightest grip possible is essential for locking your body into a solid, weight bearing structure. There are many different types of grip strength; supporting, pinch, crush, levering, bending and tearing – for instance. For this article we will focus on supporting strength as it pertains to your deadlift.
Here are 3 quick, simple exercises that will help increase your deadlift grip.
1. Double – Over-Hand Deadlifts (double pronated)
This simple adjustment to your normal alternated grip, will provide huge gains in your supporting
strength during competition and training. Take your normal deadlift stance, conventional or sumo, load down into the bar, and grasp the bar with a double over-hand grip. You will be quickly humbled by the amount of weight you can pull. Typically, a person who has never done this
will only be able to pull around only 60-70% of your 1RM, especially if you are loading with bands. The weight will roll right out of your hands! During your normal training day, use this grip until you cannot hold the bar anymore, then switch to your normal alternated grip, and finish your workout.
2. Thick Bar Lifting
Go to the junkyard and get an 8’ pipe, anything close to 2” OD (outside diameter). Take a 2 ½ lb plate with you to make sure it will fit on the pipe with the least amount of free space. Use this
bar everyday; for cleans, deads (double over-hand, or alternating), military press, bent-over rows, bench or any exercise you can use a regular bar for… The finger / wrist strength you will gain from incorporating thick bar work will transfer your grip strength over to new PR’s.
3. Wide Pinch
Working your grip in this outstretched position, will tax the endpoints on your fingers and teach
you to flex the palm of your hand. This is one of the key components to overall hand strength. How do you work wide pinch in a typical gym? Grab 3 x 25’s and place them all together, with
outer 2 – 25’s smooth side out. Grasp the 3 x 25’s with a double over-hand grip (fingers on the outside of the stack of weights) and pick them up. Hold them for time. Not too hard? Try this: 3 x 35’s! Pick them up and hold for time. Hope you don’t plan on using utensils when you eat next, because you won’t be able to hold a fork…! For a variation, grab the 3 x 25’s or 3 x 35’s with a double under-hand grip (supinated, thumbs on the outside of the stack of weights).
Cycle these 3 tips into your training and your deadlift grip will be solid as a vise. Always throw them in at the end of your workout because you don’t want your grip to be a limiting factor for your core exercises. Believe me - your hands will be destroyed!
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2004/06/22, 02:22 PM
bump
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2004/10/31, 07:29 PM
bump for aron
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2004/11/20, 12:21 AM
we bump
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2004/11/23, 09:04 AM
This is a nice article on grip training:
http://www.ruggedmag.com/index.php?type=Article&i=13&a=3
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2004/12/17, 03:49 AM
I like the Hammer curls for 4 sets of 8 to 10 reps these hit the bicep to,and rear wrist curls,and seatd wrist curls are good,captain of crush grippers are a awsome piece of equipment to use,the material is out there you have to read it and find what works best for you.
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2004/12/20, 10:42 PM
do you do the 3 25 things one handed or two?
I tried 3 25s with one hand didn't work lol, so I did 3 10s in one hand?
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/12/21, 01:48 PM
Andrew, are you talking about plate gripping? If so, then use whaever works. I use two 25's to do one hand or two 45's for both hands. If I want to go wide, then I'll use 3-4 10lb plates. Basicly if it is awkward to hold for a period of time, then it should work your grip. Experiment and find what works best for you.
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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
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2005/03/03, 09:39 AM
bump for menace
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2005/03/03, 05:58 PM
wrestler I appreciate the bump...But I know these exercises...I was thinking more specifically exercises with the gripper itself....I do a couple reps with 200 then do as fast as I can with 80 for like 5...or as many as I can after with 80 after I do 200....I close and hold 80lb gripper for as long as I can....I was thinking of exercises like these...which i may have missed and some1 more creative than me came up with....to do with the gripper....
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2005/03/03, 10:02 PM
here are the main excercises out there for use with a gripper:
"Straphold" - closing the grippers on a strap with weight attached, and keeping that weight suspended by keeping the gripper hands squeeze tightly on the strap.
"Hold" - to keep the gripper handles touching for a period of time. Can also mean to keep the grippers at a position near the closed position for a period of time.
"Negative" - to cheat close the grippers, and then try to keep them closed as they are forced open by the spring acting against the hand.
"Sweep" - The large movement of the gripper close, from the start to the point where the knuckles approach a 90 degree angle.
"Single" _ One repetition set
"Overcrush" - when you MASH the handles of a gripper together. Don't just touch them together, but try and crush them through each other for a few seconds.
"Dynamic Crush" - closing the gripper as fast as possible
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2005/03/03, 09:41 PM
try the gripboard.com.
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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
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2005/03/03, 10:04 PM
a note: you may look down upon it when you see it up there, because in powerlifting negatives are often looked down upon as a way for developing strength, but in the grip world they are probably THE most popular alternative. And with good reason, because they work. Read out there, theres tons of info. If you have any more questions or would like me to post some good articles on the subject, just leave a post. Im happy to help
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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
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2005/03/04, 04:58 AM
that's awesome.....that's what I was looking for....thanks...
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2005/03/05, 12:21 AM
happy to help
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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
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2005/03/05, 12:22 AM
also, forgot this till last night: To get a variation on any one of the above excercises, just turn the gripper upside down. It feels totally different.
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2005/03/05, 12:23 AM
hey guys how do u get a hard grip? what r some exercises?:cool:
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2005/03/05, 07:18 AM
there are 3 grip posts in top 10 in this thread...all you gotta do is read...they are all titled grip/forarm too...
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2005/03/05, 12:40 PM
I can honsetly say that my grip is never a factor when I miss a weight. Try towel wrestling with a partner. Two guys each grab and end of a towel and try to pull it from the other guy. Do it seated and for about 30 minutes. Your grip will scream at you!
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2005/03/06, 08:51 PM
I do weighted pull-ups with a towel wrapped around a pull up bar. all i can say is ouch. Pretty much any weight moved though a towel will work your grip. I used to do tricep extensions and hammer curls with a towel wrapped around a hammer curl bar.
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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
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2005/03/28, 03:15 PM
heres another one with a gripper that i found on the gripboard
take a gripper and close it, while holding it closed curl your hand towards your wrist like a wrist curl trying to keep the gripper closed the whole time
blasts your wrists and fingers. graet excercise
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2005/03/29, 08:32 PM
great suggestion...thanks wrestler
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2005/04/03, 05:20 PM
have your ever tried kettell bells to work your forearms,if you have,have you tried the swing from the hang position.this is a nice forearm builder,plus it works the biceps,its a good assistance exercise for the clean and press and the high pull,:dumbbell::dumbbell::dumbbell:
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2005/04/03, 09:49 PM
kettlebells work your grip well because all (real) kettlebells have that thick handle that makes them that much harder to hold onto. I have never really trained with kettlebells though, only tried them once or twice. I didnt like the idea of high weight increments and I have never been fond of the idea of high reps. I hate anything over 8. The only high rep routine I've ever liked is the 20 rep breathing squats routine, though I followed a modified version. That routine hurts. :angry:
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2005/08/04, 11:53 AM
Hate to bring back a dead thread, but I wanted to post this and figured it would be better to continue an old post with good info on it already than start a new one.
Here's a link for some homemade grip equipment:
http://www.angelfire.com/ny5/shenandoah/Grunt/Grippage.html
It's simple, cheap, yet brutally effective. This might also be good considering one of the hot topics now is training for hockey/leveraging.
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/08/04, 03:06 PM
great link wrestler....
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2005/08/07, 11:19 PM
Get a bucket of uncooked dry rice.
1. Closed fist inside- open and close hand x 50
2. Straight hand outside. Plunge hand as deep as possible and grab a fist full of rice. Pull fist out, drop rice, and repeat 50 times.
3. Closed fist inside of rice - rotate lower arm back and forth 50 times.
4. Closed fist inside of rice - flex and extend fist and the wrist 50 times
Try two rounds on each arm. Many more exercises. This is just a start.
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2005/08/08, 01:44 AM
The rice bucket idea is also great for toughening the skin on the hands. As you get stronger, you can make it tougher by changing what you fill the bucket with, ie gravel, sand, pebbles, shot, etc.
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/08/08, 02:03 AM
Dont forget to work the extensors. Here's an exerpt on extensor training.
Train the Extensors
This seems so simple to me but I'd have to say the extensors are the most neglected variable in grip training. The hand and forearm extensors must be trained for developing maximal grip strength. You wouldn't just train the biceps and leave out the triceps would you? I didn't think so. Remember, the body will limit absolute strength potential if the antagonist is weak in order to protect the joint. Therefore, train the extensors of the hand/wrist and prepare to be amazed. Here are some great exercises for this purpose:
Finger Band Extensions — Get a rubber band (not the skinny cheap ones, the fatter version they use in post offices) and place your fingers inside the band. Spread your fingers as wide as possible without the rubber band rolling down your fingertips and then close them. Another method involves just placing the band between two metacarpals (i.e., fingers) and doing the same thing.
Increase resistance by adding more rubber bands on top of each other. This is also an excellent exercise for anyone with wrist or carpal tunnel problems. Adding this exercise to your routine will frequently diminish any symptoms. If you get too strong for the rubber bands, you could also purchase a finger extension band from a sports equipment store. Use this exercise for any of the three methods.
Sand Extensions — Get a five-gallon bucket and fill it with sand. With your fingers straight and closed tight together, thrust your hand into a bucket of sand. Next, spread your fingers apart as quickly as possible. Remove hand and repeat. Depending on your strength levels this could be a maximal effort movement (if you're weak) or a dynamic/repeated effort method (if you're stronger).
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2005/08/08, 02:05 AM
Another great way to train your extensors is by using manual tension, or your other hand. Put the fingertips of one hand over your other, and then open the inside hand while trying to hold it closed with the other. Easy to do and requires no equipment. Change the resistance easily.
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2005/08/23, 10:41 AM
Something I have been doing recently that has greatly helped is getting 2 of those contractor grade cinder blocks, the one with the wide piece in the center, and doing farmers walks for distance and speed. At first, it was just for distance, and I could only go about 15-20 feet at a time. Now, I try to move as quickly as possible and do lengths across the lawn. It's also nice to train outside.
I read somewhere about someone, I think it might have been Alwyn Cosgrove, but he was saying when he was training athletes for martial arts he would have them run up trails in the mountains with stones in their hands.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/08/23, 03:58 PM
Iv started doing weighted pullups off my deck and my grip as improved drasticly. only thing is i dont do them on somthing like a normal chin up bar, the things i held onto were vertical. that stuff is tough.
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2005/08/24, 06:41 PM
Just discovered/found out about this exercise. Menace, you may be interested, because this would be one you could add to your gripper routine.
Clicks-You close the gripper with or without a set, and then only open it to about 1/4". Then close, and repeat. Do for reps.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/09/26, 09:33 PM
List of different grippers, organized by strength
CoC is captain of crush (ironmind.com)
BB is beef builder (weightlifters warehouse)
MM is mash monster (gripboard.com)
numbers before grippers are wire sizes
.225 BB Beginner………..……………………………………...100lbs
.225 COC T …………………………………………………........100 lbs
.235 COC #1 …………………………………………………...... 140 lbs
.235 BB Advanced ………………………………………….….…140 lbs
.250 BB Super Advanced …………………………………....173 lbs
.260 BB Master …………………………………………………......195 lbs
.260 COC #2 ………………………………………………….........195 lbs
.275 BB Super Master…………………………………………..….265 lbs
.281 COC #3 …………………………………………………........…280 lbs
.281 BB Grand Master…………………………………………...….280 lbs
.295 spring, 1/4" mount, 2.75 width MMG1 *…….......306 lbs
.295 spring, 3/16" mount, 2.75 width MMG2 *……...…315 lbs
.295 BB Elite ………………………………………………................325 lbs
.306 spring, 1/4" mount, 2.75 width MMG3 *………....…335 lbs
.306 spring, 3/16” mount, 2.75 width MMG4 *……….....345 lbs
.306 BB Super Elite ……………………………………………..........350 lbs
.312 COC #4 ……………………………………………………............365 lbs
.312 BB Grand Elite……………………………………………...........365 lbs
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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