Grip.

[anonymous-user]

[redacted]

[pilchardthecat]

Do you use the double overhand grip or one-over/one-under?

[M400 NBL]

Do you lift with one hand over and one hand under to stop the bar from rolling out of your hands?

I'd recommend using Fat Gripz for your back exercises. This will increase your grip and make lighter work of a standard 1" barbell.

Using them will be difficult and your forearms will probably be sore the first few times you use them, but it's well worth it. I got mine from USA but you can get them from ebay or the Fat Gripz UK website.

[ApexJimi]

anonymous said:

[redacted]

Really? I find there's quite a difference between them.

As M400 points out, holding heavy stuff with thick bars / grips will help you improve your grip strength. Heavy farmer's walks is another.

[pilchardthecat]

I can only lift 110kg ish with the double overhand, but can do an extra 30-40 with over/under... it's essentially the same as straps as it stops the bar twisting out of your fingers.

[didelydoo]

Do some grip work- holds/hangs for time, fat handle/axle stuff, heavy shrugs etc- make them heavy, and do them each time you're in the gym- you can hammer grip and recover well. Grip can improve much faster than other aspects, within weeks.

Heavy DB rows help too IME.

Alternate grip (over-under) should give you much more than double overhand. Try hook grip if you're feeling brave.

Pick up heavy stuff and hold it for time, your hands will adapt pretty quickly.

[Halb]

Everything DD said.
Try some Farmer's walks with DBs around the gym.
I see these all the time now. Try and go for time or distance.

[ApexJimi]

We all agree (and saying the same things!)

Some kinda record, non?

[pilchardthecat]

farmers walks - nice, I'm going to do some tomorrow

[didelydoo]

Farmers walk is awesome if you can do it with proper farmer handles- I've gone up to 150kg a hand for 10m- full body workout!

[Halb]

I've got fatgripz. At my last gym the DBs only went up to 60kg but there was a 200m track.
Current gym is 50kg, no track but I have already marked out my own little circuit.
I used to go round the track for time.

I wouldn't try them now (ankle) but it's deffo an exercise that is on my to-do list when I am 100%.

[Onemcs]

Get some straps and use the over and under grip.

[ApexJimi]

Onemcs said:

Get some straps and use the over and under grip.

While the straps will help him lift more, they won't improve his grip much - over the short term anyway (if at all)

[cliffe_mafia]

I use straps. I'm training my back not my grip on deadlifts.

[ApexJimi]

cliffe_mafia said:

I use straps. I'm training my back not my grip on deadlifts.

Good for you, but the OP specifically asked for advice on improving his grip.

[LordGrover]

The agreement didn't last long then.

[ApexJimi]

It's early and I haven't had coffee yet...

[pilchardthecat]

didelydoo said:

Farmers walk is awesome if you can do it with proper farmer handles- I've gone up to 150kg a hand for 10m- full body workout!

Do you get funny looks in the gym? I've never seen anyone doing a farmer's walk in the gym

[didelydoo]

pilchardthecat said:

Do you get funny looks in the gym? I've never seen anyone doing a farmer's walk in the gym

It's not a standard gym- got loads of strongman kit (stones/logs, farmers etc), lots of bars and lots of plates. There is a crossfit gym next door though, and they look at me like I'm a rapist.

[pilchardthecat]

didelydoo said:

It's not a standard gym- got loads of strongman kit (stones/logs, farmers etc), lots of bars and lots of plates. There is a crossfit gym next door though, and they look at me like I'm a rapist.

Lucky you. I'm going to walk round and round the treadmills at my mainstream lifestyle gym. Hopefully nobody will pepper-spray me in the face

(Not that have the stature to attend a "proper" gym any more)