There are a lot of different types of grip strength. Crushing, crimping, clamping pinching etc.... I'm going to assume you mean support strength which is for example holding a heavy weight when deadlifting, rows, farmers carries etc...
I have only ever had grip issues once in my PL career even though i often train wearing straps. I'd wear straps because I do a lot of sets and reps and my hands getting torn would often be the limiting factor. BUt the only time I ever ran into grip issues in competition was the year I tried taking out chin ups and pull ups so that my biceps would have more to contribute to benching. See, I would do hundreds of pull ups (variations) a week...hundreds. I love pull ups. And i took them out, my grip strength went to shit.
So my advice would be to do a lots of gripping. A lot of back work without using straps.
A lot of people try to work their grip through all of these different methods, but its important to distinguish between the different types of grip training because they do not necessarily carry over as much to other types. ie crushing a captains of crush is good, but not a good as doing 300 lb holds with fat grips if the goal is for deadlifting... if the goal is to crush a mans hand when you shake his hand to greet him...then use the captains of crush.
How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?
Thank you for the advice. I noticed that when I am pulling or holding heavy weight, my four fingers tend to be the main support by the end of the set. I also just started training BJJ for cardio and flexibility and noticed that my grip when going for a gi choke doesn't feel strong enough for my liking. So I am just looking for ideas to increase that grip. I like the idea of hanging on the pull up bar until my grip cant take it anymore. I say hanging because I cant do an unassisted pull up yet. (I'm working on it)
There are a lot of different types of grip strength. Crushing, crimping, clamping pinching etc.... I'm going to assume you mean support strength which is for example holding a heavy weight when deadlifting, rows, farmers carries etc...
I have only ever had grip issues once in my PL career even though i often train wearing straps. I'd wear straps because I do a lot of sets and reps and my hands getting torn would often be the limiting factor. BUt the only time I ever ran into grip issues in competition was the year I tried taking out chin ups and pull ups so that my biceps would have more to contribute to benching. See, I would do hundreds of pull ups (variations) a week...hundreds. I love pull ups. And i took them out, my grip strength went to shit.
So my advice would be to do a lots of gripping. A lot of back work without using straps.
A lot of people try to work their grip through all of these different methods, but its important to distinguish between the different types of grip training because they do not necessarily carry over as much to other types. ie crushing a captains of crush is good, but not a good as doing 300 lb holds with fat grips if the goal is for deadlifting... if the goal is to crush a mans hand when you shake his hand to greet him...then use the captains of crush.
I have never put any thought into grip strength but everything you said above sounds totally logical.
There are a lot of different types of grip strength. Crushing, crimping, clamping pinching etc.... I'm going to assume you mean support strength which is for example holding a heavy weight when deadlifting, rows, farmers carries etc...
I have only ever had grip issues once in my PL career even though i often train wearing straps. I'd wear straps because I do a lot of sets and reps and my hands getting torn would often be the limiting factor. BUt the only time I ever ran into grip issues in competition was the year I tried taking out chin ups and pull ups so that my biceps would have more to contribute to benching. See, I would do hundreds of pull ups (variations) a week...hundreds. I love pull ups. And i took them out, my grip strength went to shit.
So my advice would be to do a lots of gripping. A lot of back work without using straps.
A lot of people try to work their grip through all of these different methods, but its important to distinguish between the different types of grip training because they do not necessarily carry over as much to other types. ie crushing a captains of crush is good, but not a good as doing 300 lb holds with fat grips if the goal is for deadlifting... if the goal is to crush a mans hand when you shake his hand to greet him...then use the captains of crush.
Oh man...that last paragraph reminded me of meeting ed coan last year at the Arnold. I shook his hand real quick, and felt like general zod at the end of Superman 2. He definitely could’ve crushed me like an anaconda if he wanted to.
Oh man...that last paragraph reminded me of meeting ed coan last year at the Arnold. I shook his hand real quick, and felt like general zod at the end of Superman 2. He definitely could’ve crushed me like an anaconda if he wanted to.
It was pretty cool. I actually was interning at the cage on Saturday, and went over to the spud booth to check out some knee sleeves, then turned around and he was just hanging out there, right behind me - somehow unnoticed.
The next day, I was walking by the same spot and saw a crowd of people about 30’ around and thought maybe ed came back over, because he seemed to have been buddies with the guy at the spud booth - but no, it was Bradley Martin. It blew my mind that he could draw that kind of attention, while ed coan can fly under the radar!
Thank you for the advice. I noticed that when I am pulling or holding heavy weight, my four fingers tend to be the main support by the end of the set. I also just started training BJJ for cardio and flexibility and noticed that my grip when going for a gi choke doesn't feel strong enough for my liking. So I am just looking for ideas to increase that grip. I like the idea of hanging on the pull up bar until my grip cant take it anymore. I say hanging because I cant do an unassisted pull up yet. (I'm working on it)
If you’re trying to improve your grip for BJJ try hangs with your Gi, rows using your Gi (wrap it around the bar and do it like a Tbar Row) and Rope Farmers Carries. Thick rope sled drags too. One final thing is be sure to train your extensors to avoid elbow pain and to maintain full ROM in your fingers. Not having full ROM can negatively effect grip strength because the nerve impulse to grip gets inhibited. Hope that helps.
If you’re trying to improve your grip for BJJ try hangs with your Gi, rows using your Gi (wrap it around the bar and do it like a Tbar Row) and Rope Farmers Carries. Thick rope sled drags too. One final thing is be sure to train your extensors to avoid elbow pain and to maintain full ROM in your fingers. Not having full ROM can negatively effect grip strength because the nerve impulse to grip gets inhibited. Hope that helps.
If you’re trying to improve your grip for BJJ try hangs with your Gi, rows using your Gi (wrap it around the bar and do it like a Tbar Row) and Rope Farmers Carries. Thick rope sled drags too. One final thing is be sure to train your extensors to avoid elbow pain and to maintain full ROM in your fingers. Not having full ROM can negatively effect grip strength because the nerve impulse to grip gets inhibited. Hope that helps.
Appreciate it. I have thought using the GI to hang from and such but I have tried some different things like holding the barbells with just my three fingers and using more ropes for pulls. My elbows have been good but my fingers have been sore but the grip is getting better from what my partners say. I still feel the grip can get stronger though so it may be time to do those GI hangs.
Brazilian jiu jitsu and the GI is the uniform worn. Many of the grabs and chokes use the GI to execute. I joined two months ago to work on my cardio and flexibility and fell in love with it.
I´m not an elite Powerlifter or Pro, but i can also share my experience.
Originally Posted by Jay Nera
A lot of back work without using straps.
Yeah, I think that´s the point.
For me heavy Pull-Ups with added weight helped a lot, not to have the grip strenght of a little kid anymore.
Or when I do a deadlift session, for example, I try to work with straps as late as possible.
Maybe if I lift 330Lbs x 6 in week 1 without using straps, I try to beat this in week 2!
Either i do more reps without the straps or I take more weight.
The same principle can be used for rows or other excercises.
I know there was thread back in 2011 regarding this but not much info in there. Any tips or suggestions on increasing grip strength?
Just pick up some heavy weight. Train with free weights (dumbbells and barbells) instead of machines and you should notice grip strength will increase. Simple answer, but everyone asks me how I got my forearms to develop and I tell them the same thing. The first gym I trained in for a bodybuilding show had very few machines. I was forced to use free weights.
Just pick up some heavy weight. Train with free weights (dumbbells and barbells) instead of machines and you should notice grip strength will increase. Simple answer, but everyone asks me how I got my forearms to develop and I tell them the same thing. The first gym I trained in for a bodybuilding show had very few machines. I was forced to use free weights.
That is what I have been doing....just using different variations of different finger grips on the dumbbells as well as going full grip. It all seems to be working so far