Grip Strength

[jenscats5]

In doing my deadlifts today & lunges with 40 lb dumbbells, I have discovered that my grip strength is pitiful to say the least. I could only do 12 lunges total (6 each leg) before I had to drop the dumbbells cuz I just couldn't hold onto them anymore.

Will grip strength come in time or is there something I can do to work on it?

 

[PBR]

yes it will come in time....you could do wrist curls over the flat bench, with a fixed barbell weight....allow the weight to go all the way down to the finger-tips-then curl the weight up, first with fingers into palm, and palm to forearm... this will strengthen your wrists, forearms and grip. use a heavy weight you can handle for approx.10 reps...hard to explain on this board....easy excersise to manage tho....

 

[jenscats5]

-What about those grippy-squeezy things that you can hold in one hand & grip? Would they help grip strength as well?

 

[PBR]

yes they do, but they dont provide a varying load, it will work for a short time, but they are more for endurance...used them for motorcycle racing, but quit because they just trained the forearms to pump up...not really a good tool for what you want...anything will help at a beginners point in time tho....you could supplement with them for awhile...forearms are very easy to build and they build quickly....reverse curls might be in order for you also...again in the 10 rep range....

 

[jenscats5]

Thank you!

 

[woof]

Hi jenscats5,
Check out this link re: grip strength:
http://www.ironmind.com/crushed.shtml
I have a the trainer and the #1 gripper but have not really used them since buying them over a yr ago. Right now (untrained), I can close the trainer 5-8 times (right hand) and 3-5 times left hand.

Another good exercise is to take 2 10lb plates and place them together so the smooth sides are out - then hold them btwn your thumb and your fingers for as long as you can. If this is too easy you can throw 1 more ten in btwn or move up to 25s.
woof

 

[Backlash]

Static holds have helped my grip strength a lot. Grab some heavy dumbbells and just hold them for as long as you can. Rest, repeat.

 

[jenscats5]

Wow! Good suggestions by everyone! I'm going to try some tonite!

 

[slinky]

I finish up a deadlift session with "deadlift holds" over on the Hammer Strength shrug machine. We perform three 30-second sets. That'll help your grip.

 

[jenscats5]

Slinky -- can I do that on the Smith machine? My gym doesn't have a Hammer Strength machine? So after deadlifts just stand there & hold the barbell?? BTW -- did I tell you I love your new avatar?? Great pic!!