Crush anything you you put your hands on

Improve your Grip Strength

For grip strength I do a few things. First thing I do is ditch the straps. I have to admit that I still need them for the heavy deadlifts. I do keep them off until I cannot hold the weight any longer. Here are a few things I have done to help build grip strength.

1. Lift without straps. I cannot repeat this enough. I feel my chins, shrugs, and lat pulls have suffered but I think in the end it is worth it.
2. Use the thicker Olympic bar for all pulling.
3. When I do hanging leg raises I throw a towel around the bar and use that instead of the handles. This is tough. Maybe I will try chins like this once I can do the leg raises well.
4. Add farmers walk as part of my warm-ups. I walk around the gym until I cannot hold on any longer. I do that for 2 sets.
5. When doing deadlifts I use the double overhand grip for as long as possible.

That is about what I do at the moment but here a re a few other things that you can try.

1. Buy a set of gripers.
2. Take two plates sandwich them together and pick them up by pinching them, use one had and pinch with your thumb and fingers, making sure the plates stay together. Once one set of plates become easy use two heavier plates. The next step is to do three plates.
3. or lift plates by the outside of the center hub.
4. Fingertip push-ups
5. Do some one-handed deadlifts or timed holds with a thick bar.
6. Palm medicine balls of different weights.

This is just a few of the different things you can do to improve your grip strength.


All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason

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