grab strenght not enough. too weak fingers

[yunusmile]

my fingers are my main problem. no matter deadlift or pull up. whenever i pass more than 50 kg i cant grab it. my finger gets hurt and the weight falls down. should i increase the weight and do less reps or the opposite. any suggestions ?


stats: 24 years old
been lifting for 3 years. doing 5 x 5 for the last 2 months
173 cm 80 kg %15 bodyfat

 

[the_alcatraz]

A few things you can do to develop finger strength.

Google: Pinching or pinch grip. Start addidng pinching to your workouts once or twice a week and your finger strength will go up quick.

You can also do finger pushups, it helps.

One of my favorites for finger strength for gripping is finger farmer's walk....you're pretty much doing a version of the strongman event - farmers walk while letting the dumbbells lay on your fingers instead of your grip.

 

[ramnares]

^^ This and continue to work on pull-ups. There are a lot of pull-up programs out there if you just google them. If you can't do pull-ups properly then you'll be severely restricted in your other lifts - eg. deads

 

[NoFatChicks91]

These guys gave you good advice man. I'll just throw in my 2 cents tho and say I had and still kinda have the same problem, and I'll tell you what, in my opinion, is the most important thing to consider: Do NOT avoid anything because your grip gives you problems when you do it. That's my number one rule when I lift. I know it is frustrating but keep at it and that grip will get better I promise

 

[stevesmi]

well you live in turkey and I wonder if the equipment you have access to is poor as well. i wonder if the bar you are using is one of those thick bars that you find in crappy gyms or high schools. try using a bonafide olympic bar which is 45 pounds and which is easy to wrap your hands around.. if you don't have it then find a new gym or ask them to bring one in like that.

you have a history of some weird threads man, you do add a lot of fun to the site though.

 

[Tectime]

Love those finger farmer walks! I like to finger curl weight up as I walk till all I can do is finger hook the bar.

 

[yunusmile]

i couldnt find any video that teaches finger farmer walks. does anybody have a picture of video showing it? thanks for help guys i will surely try them all

 

[NoFatChicks91]

All you do is hold dumbells and walk until you can't hold em' any more man. It's up to you as to how far you want to walk/how heavy you want to ho. Instead of completely gripping the dumbells, they are saying to let them kind of dangle from your fingers instead of completely wrapping your hands around them. You don't need a video for that bro it's easy

 

[yunusmile]

well you live in turkey and I wonder if the equipment you have access to is poor as well. i wonder if the bar you are using is one of those thick bars that you find in crappy gyms or high schools. try using a bonafide olympic bar which is 45 pounds and which is easy to wrap your hands around.. if you don't have it then find a new gym or ask them to bring one in like that.

you have a history of some weird threads man, you do add a lot of fun to the site though.

your gf is wearing the dancing chains of turkish belly dancer.(the on in your profile picture. well they exactly have those crappy thick bars. my hometown is small and in turkey they have thousands of very small places with few tools instead of one big that has everything. they also dont have any leg press. squat rack. many other things. they suggested me to buy a wrist band. do you think would it help ?

 

[ramnares]

I don't really understand how getting a wrist band will help with your grip strength issues. If anything, it'll hinder your progress even more. Forget buying accessories and follow the advice given on the thread.

 

[burnthiscorpse]

Maybe you should move?

 

[the_alcatraz]

if you have think bar handles, that even works better

 

[Buildingup24]

Kroc Rows

 

[buddhabuilder]

And Chalk. I don't think using chalk will prevent you from building up greater strength as you go, and it will immediately make it possible for you to lift more weight.

 

[stevesmi]

your gf is wearing the dancing chains of turkish belly dancer.(the on in your profile picture. well they exactly have those crappy thick bars. my hometown is small and in turkey they have thousands of very small places with few tools instead of one big that has everything. they also dont have any leg press. squat rack. many other things. they suggested me to buy a wrist band. do you think would it help ?

buy a good bar, take it there.. ask the gym for permission to store it somewhere so only you can use it.

problem solved.

or ask the gym for it.. OR get a group together and everyone chip in for a good bar you all can share.

I used to have to use those shitty bars in high school as well, they are shit unless you have shaquille O'neil size hands. impossible to lift heavy with them. we would have a choice between using a crooked bar or a thick bar. thats how it goes, once i got into college and started going to World's Gym i was like whoa this is some good fucking equipment compared to the shit i used to use.