Grip Issues!

[PumpedRock]

So my workout on Tuesdays is supposed to be forearms and back. BAD idea. Training forearms first made my deadlifts MUCH harder to complete, cause my grip was TOAST by then.

So a few questions:
1) How can I increase grip strength?
2) Where can I buy straps and or hooks?
3) I am thinking of moving forearms to Shoulder day (thurs) but Friday is arm day - is that a bad idea?

 

[spatts]

Why don't you just do forearms last?

Grip strength...I sit holding hex db's by their ends, and hold them until they drop.

 

[Hannibal]

You can also do one handed deadlifts....standing next to the bar picking it up like a suitcase. Or you can do those in a power rack...so you only have to pull a few inches to stand up....and hold for time.

 

[the People's Champ]

whoa. do your heavy lifts first. I couldn't imagine doing forearms and then doing back. youch.

 

[PumpedRock]

whoa. do your heavy lifts first. I couldn't imagine doing forearms and then doing back. youch.

Yea, I am gonna try that next week. New routine, just getting the bugs out, I guess. Imagine my surprise when I could only get half the reps I did the week before on the same weight!

 

[the People's Champ]

if you really want to thrash your forearms, do some wrist curls supersetted with reverse wrist curls, and vice cersa. then jump on the pull up bar and try to do as many hanging leg raises. different feeling, similar to holding heavy ass dumbbells

 

[strong island]

If you don't use straps you probably don't need to do forearm exercises. But if you feel the need do them at the end...because the you are basicall pre-exhausting them if you train them first which means SHITTY BACK WORKOUT.

I used to do forearms but about a month ago I stopped and I weened myself off of using straps and I am seeing great results.

And I always do reverse curls and hammer curls when I do Biceps.

I also don't use straps for anything ...not even shrugs. I can now easily hold the 150 pound dumbells for multiple sets.

 

[b fold the truth]

Increasing your forearm strength and increasing your grip strength are not completely related. I do feel that as you increase your grip strength that your forearm size will increase though...

Do lots of timed holds...

B True

 

[benchmonster]

I agree with B-fold, as usual. Grip strength and forearm size/strength are not the same thing. I have very big forearms proportionate to my body as a whole, and I have terrible grip strength.

My brother has smaller forearms proportionally, but much bigger hands, and has a grip like a vise. Timed holds, and maybe Captain's of Crush, or the Gripper from Ironmind, are about the best tools for increasing grip strength.

My forearms have grown a lot in the last year, just from never using straps. I do some pinch grips with plates, and have been dreaming up some other things to do for improved grip, but to me, it is kind of like my neck. It just gets bigger from straining and doing heavy weights.

B.

 

[BillPT]

Other than special grip exercises, altering the thickness of the bar is another great way to increase grip strength.

If your gym does not have fat bars, wrap a towel around the bar to increase thickness. You can do this with any exercise but it's especially good with pulls such as chins, curls, deads, etc. It also saves a little time in the gym.