how to improve HAND GRIP strength (holding a barbell)

[thatbloke]

thread says it all

so basicaly this has wats happened

on this current cycle ive been focusing in strength training, just finsihed the cycle and returning to cruising

recent lifts this week

trap bar deadlift (with straps) 792X1
bench press 455X1

now reasons ive been hitting the trap bar is becoz the bar grips thinner and allows me to lift alot more weight and ive progressed increadibly this cycle

now i want to try convert the strength over to a barbell (i wanna give powerlifting a shot) but my problem is my weak and grip

atm i can pull on a barbell 660X1 no straps, 710 with straps, anything heavier and the bar slips form my hand once i get it off the ground and bang i snap my straps

so im looking for techniques, exercises or even thing si can buy in order to improve my barbell grip

focus is barbell grip, i just want to solely improve this area of hand grip

all input would be appreciated, and even experience with things that have worked

 

[machine23]

You ever try farmers holds?? I started doing these because a few ppl at my gym do strongman comps and they told me about these. It has helped me with my deeds. It's got two handles. A little more than normal size and a thick side. I do both. That and gripping an end of a standard bar, where u insert the weight and just hold for time.. ...

 

[cuthroat]

I never use thumbs which has seemed to help over the years. I also do forearm work once a week which helps. But my numbers are nowhere near yours.

 

[JDid23]

my numbers are also far inferior to yours ^^^^

but heavy static holds and farmers walks are notorious for helping people's grip strength.

 

[axismundi]

thread says it all

so basicaly this has wats happened

on this current cycle ive been focusing in strength training, just finsihed the cycle and returning to cruising

recent lifts this week

trap bar deadlift (with straps) 792X1
bench press 455X1

now reasons ive been hitting the trap bar is becoz the bar grips thinner and allows me to lift alot more weight and ive progressed increadibly this cycle

now i want to try convert the strength over to a barbell (i wanna give powerlifting a shot) but my problem is my weak and grip

atm i can pull on a barbell 660X1 no straps, 710 with straps, anything heavier and the bar slips form my hand once i get it off the ground and bang i snap my straps

so im looking for techniques, exercises or even thing si can buy in order to improve my barbell grip

focus is barbell grip, i just want to solely improve this area of hand grip

all input would be appreciated, and even experience with things that have worked

Go buy you some captains of crush grippers. I suggest you start with a 1. Captains of Crush hand grippers and training tools for building hand strength 140lb... you get to the point you can close the #1 with each hand 5-10x in a row, and that barbell isn't leaving your hand... plus working towards a 4 (365lb) is another fun goal.

 

[ExtraMile]

basic static grip holds with a barbell or a thick bar (and double overhand grip) are probably the most simple

grippers are good but static grip and crushing grip are different and some people dont get much carryover. Its also boring as fuck sitting in the gym and squeezing a gripper lol

I know you use straps for various rowing exercises for back too, maybe you would consider dropping the straps

some people use pinch grip holds to improve grip too

If your numbers are legit and you really squat in the 600s, bench in the mid 400s and deadlift in the 700s (at around 230lbs bodyweight right?) you should do pretty well in powerlifting. I would love to see some vids of your squat, bench and deads...

 

[cuthroat]

Go buy you some captains of crush grippers. I suggest you start with a 1. Captains of Crush hand grippers and training tools for building hand strength 140lb... you get to the point you can close the #1 with each hand 5-10x in a row, and that barbell isn't leaving your hand... plus working towards a 4 (365lb) is another fun goal.

ghey

 

[machine23]

I agree you will do good in a meet.. Have you done a good powerlifting routine before or no?

 

[axismundi]

ghey

Not ghey, very few people have closed the 4 under competition standards, last time I checked less than a dozen. These aren't 5$ walmart grippers (those things are about 10lbs)

 

[the_alcatraz]

grip stength from grippers = good for crushing strength...it's a whole different kind of gripping strength...does not directly translate into holding the bar longer, etc...just my 2 cents

 

[axismundi]

grip stength from grippers = good for crushing strength...it's a whole different kind of gripping strength...does not directly translate into holding the bar longer, etc...just my 2 cents

Then why does it translate wonderfully for grappling opponents?

 

[oso0960]

Nothing better than specifically training for what you want! I'd go with barbell static holds with a diameter the same as the one you're going to lift with normally.

Btw, I worked up to closing the #2.5 CoC with a credit card set and saw little to no improvement in holding the barbell. I had the best results when I switched my grip to just double overhand (not hook) and held it in the curl of my fingers, not my palms.

my .02 cents. I'm also no where near as strong as you

 

[the_alcatraz]

Then why does it translate wonderfully for grappling opponents?

That's different. I did martial arts for over 12 years....grippers give you great finger and hand strength for grappling and arm wrestling. I do both. I compete in arm wrestling now ad used used to fight.

It does not translate to lifting weights, i.e. deadlifting, etc...you need to do likewise to translate to lifting weights, i.e. static holds.

 

[Big A]

Thatbloke, your are freaking freak, mad props on getting to where you are, insanely strong, im as well going to do my first powerlifting comp in jan/fed, gonna enter 90 kg weight class, gotta drop 35 pounds.

 

[the_alcatraz]

Static holds are AWESOME. Do them till your forearms feel like there are going to explode.

 

[the_alcatraz]

do both hands at once and do one-armed ones...also farmers walk works great. AS heavy as you can. Try to do them with thick bars if possible. Your grip will be that much stronger.

 

[moya]

if you plan on pulling over/under in competition (which i reccomend), then that is how you should train your static holds imo... i tried pulling a trap bar about 6 months ago and my grip didnt agree with it, most likely because now im used to the over/under... however, my dumbell grip has increased greatly during that time...
also like someone else suggested, drop the straps on your other back work like rows...
let us know how the powerlifting goes for you, i'd bet you do great...

 

[moya]

go heavier... im sure you can hold onto 500+ for a while...

 

[Blake Duban]

Try thick bar training or use attachments called Fat Gripz