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Grip exercises in the gym

Discussion in 'Strength & Conditioning Discussion' started by Gigaldor, Sep 18, 2010.

  1. Gigaldor

    Gigaldor White Belt

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    Whats the best exercises can i do in the gym to increase my grip strength?I have done plate pinching and sometimes barbell holds.Some other ideas?
     
  2. hell_hound

    hell_hound White Belt

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    barbell finger curls

    Edit : I'm referring to the ones where you stand up and let the bar hang in an overhand grip, you let it fall as low as it can, so that it's hanging on by your finger tips, then you squeeze it back up into a full grip.
     
  3. ronin0352

    ronin0352 Lift, Eat, Sleep, Repeat

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    There are different types of grip strength. What's your goal regarding grip strength?
     
  4. Gigaldor

    Gigaldor White Belt

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    I want to have generally speaking a better grip(wrist strength,pinching,crushing,supporting)
     
  5. MASShole

    MASShole Get it?

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    Plate pinches, barbell holds, fat bar grips (I own a pair of Fat Gripz that you can put on any regular bar), thick rope pullups, leverage with a sledgehammer or other implements, get a loading pin and make your own pinch blocks, get some Captains of Crush grippers, etc.
     
  6. darkcitydeadman

    darkcitydeadman Purple Belt

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  7. darkcitydeadman

    darkcitydeadman Purple Belt

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    I've thought about getting some, are they good?
     
  8. Gigaldor

    Gigaldor White Belt

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    i know how to train grip when i have all the equipment,but in the gym where i go we have usual stuff: DBs,BBs,plates.
     
  9. MASShole

    MASShole Get it?

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    Totally. I can double OH deadlift about 365 or so, and with these, I'm lucky to grab 185. You can use them for all your rowing, benching with DBs, etc. I love them.
     
  10. MASShole

    MASShole Get it?

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    Buy some stuff for yourself and take it to the gym. I own 3 CoCs, a heavy lever from Ironmind, a plate loading pin, expand your hand bands, and much more. They all fit very easily into my bag.
     
  11. KILL KILL

    KILL KILL Gold Belt

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    pull ups, deadlifts help a ton, buy a hand gripper.
     
  12. Searcher

    Searcher Yellow Belt

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    Add plate pinches to your routine and do some double overhand deads. Like MASS, I can also hold 350+ for reps, and it enable me to pull 450+ with a hook grip. I have never had to go to a mixed grip so far. I do plate pinches everytime I do squats and deads.
     
  13. eastNYgoon138

    eastNYgoon138 Green Belt

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    Finger tip or knuckle pushups will not make any aspect of your grip stronger




    @ the TS, if youre asking what grip exersizes can you do with typical gym equipment then

    plate pinching
    hub pinching
    BB sleeve holds/shrugs
    one hand DL
    heavy DB farmers walks
     
  14. darkcitydeadman

    darkcitydeadman Purple Belt

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    He was asking about his wrists as well, and knuckle push ups helped me a ton. Fingertip pushups have helped my hands very much as well. I had some lingering issues in my left hand and it hasn't bothered me at all since I began doing them, so I was just throwing it out there. I should have clarified.
     
    Last edited: Sep 18, 2010
  15. eastNYgoon138

    eastNYgoon138 Green Belt

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    I guess if you had wrist issues pushups on your knuckles would be a good option but I dont see that strengthening the wrists

    You could grab oneof those pre loaded 10 or 20lb mini BBs and lever with that for wrist strength
     
  16. Morganation

    Morganation Brown Belt

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    All of these are good ideas.
     
  17. JRT6

    JRT6 Black Belt

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    I got grip4orce from elitefts.com and use them for everything but squating.
     
  18. Gigaldor

    Gigaldor White Belt

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    I found some interesting exercises to do at the gym:plate curls,plate wrist curls and reverse curls.I gonna give them a try also. :D
     
  19. ExtremeStandard

    ExtremeStandard Yellow Belt

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    This is an excellent post on grip exercises the only other few I can think of is forearm rollups, fingertip pushups (weighted and or one arm), knuckle pushups (weighted and or one arm), Wrist curls.

    Just my 2 cents.
     
  20. EchoBoomer

    EchoBoomer Banned Banned

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    I fink your freaky...
    ^^^

    Rice Digs

    Use a rope or towel for pulling movements, especially body weight.

    Barbell Collar holds

    MacGyver yourself some short indian clubs.

    Ring out thick towels.

    John Brookfield's Grip Training - Index

    Good luck!

    :icon_lol:
     

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