how to strengthen my grip?

[ROOKIE OF THE YEAR]

what type of workout will strengthen my grip? Because I've been working out for quite awhile and my lifting weight increased. However, the strength of my grip and wrist didn't improve at all.
What kind of workout and rountine should i do?

 

[Warboss Alex]

If you do the heavy compounds your grip should catch up to your strength without the need for direct work.. if it's seriously lagging you can farmer's walks and/or static holds to your routine, do these after you've finished a workout.

 

[DonJuanMonk]

Porn comes in handy, this is a hard exercise.

 

[djjoe]

i personally like to do some bizeps curls (not too heavy weight to allow for 20-30 reps) with a cloth aorund the "stick" of the dumbell...
so you really have to grip it hard...


all the best, joe

 

[MindOverMatter]

if your routine has deadlifts in it, your grip will improve. holding 400-600 lbs in your hands will definetly give you an iron grip. if your routine doesn't have deadlifts, then you have a horrible routine.

 

[semag]

welcome back mom!

haha.. .that sounds damn funny.

 

[Fender]

I have the exact same problem! I wouldn't be so worried with it other than the fact that

a) it looks horrible (compared to the size of my bi/tri ceps)

b) I can't improve my deadlifting weight!

My deadlifts have come to a halt because my grip loses strength waaaaay before my legs and lower back do. So after a deadlift session, my forearms are dead, but the rest of my body has just started to get warmed up...this is a huge problem for me. I'm hoping that a few more weeks of deadlifts will strengthen my grip. I'll also use my grip strengtheners every day or two. Hopefully, they'll get bigger and stronger.

 

[Warboss Alex]

Keep pounding those deadlifts, if you can't progress in weight then reps will do. Your grip will catch up.

Remember your hands are just hooks, you shouldn't put any effort into squeezing the bar or anything. I hook the bar with my fingers and let the rest of my body do the work.

I used to have a big problem pulling my weight up with pullups/chinups because my grip used to fail, but then I stopped concentrating on holding the bar and more on the movement itself, I was fine.

 

[Invisible-Limits]

My grip strength took off after I started doing weighted pull-ups/chin-ups for my back workouts, as well as hanging leg raises. But there's still some workouts when fatigued grip limits lunges and deadlifts. It's a matter of your gripstrength catching up to the strengh of the larger chain of muscles involved in deadlifting.

Have you tried using an 'alternate' hand grip?

 

[gav]

do some static holds. just grab some weight for as long as you can and keep upping it every week

 

[Fender]

Thx limits. I'l' try the alternate grip next time I do deadlifts.

Its basically where one hand is facing "back" where the other is facing "forward," correct?

-fender-

 

[Warboss Alex]

correct. also called 'mixed grip'.

 

[semag]

you read the stuff on the mixed grip DL and bicep tearing WA?

 

[Create Reality]

What do yall think about using wrist wraps to improve grip?

 

[MindOverMatter]

I use wrist wraps when I do shrugs, because it's the exercise where my grip reaches failure long before my traps do (and traps are my weak point, so I put them before my forearms). Other then that, I don't use them. If you depend on wrist wraps, your grip will never get stronger because your wraps do the work for you.

 

[MindOverMatter]

Originally posted by semag
welcome back mom!

haha.. .that sounds damn funny.

haha thanks man, I'm still read the forums every few days or so, just haven't been posting much.

as for the mixed grip injury, it's really rare. consider how many powerlifters and bodybuilders use mixed grip, this is a really rare injury. most biceps usually get torn during underhand barbell rows.