Discussion
I have just got back from the gym and I annoyed myself a bit. Today I do my dead lifts and was comfortable with 105kg*5 so had a little go at 110kg. After 3 reps the bar pretty much fell out my hand as I couldn't grip anymore. I feel like I have more left in me and have found if I pick the bar up badly and pinch index finger on my gloves spare thumb material I can lift far more easily. So I know I have more there but grip is becoming a limitation.
I don't want to go down the lifting strap route as it won't fix my weak spot. What I'm getting to is what are some good grip exercises? Also are things like gripmaster's or any other of the springy gadgets any good as I could easily use those at work and like that idea as its a bit more gym time efficient.
I don't want to go down the lifting strap route as it won't fix my weak spot. What I'm getting to is what are some good grip exercises? Also are things like gripmaster's or any other of the springy gadgets any good as I could easily use those at work and like that idea as its a bit more gym time efficient.
1) Try rest-pause: when your grip fails during a set, put the bar down and take a 10-15 second rest before going again. You may only get a rep or two more, but you'll be strengthening your grip.
2) Ever tried a Farmer's Walk? Grab two heavy dumbbells and just walk up and down (might need to find a quiet corridor for this one), making sure you hold on until your grip fails. Rest for no more than 30 seconds and go again. A couple of these every other workout will help.
3) Static hang from a chin-up bar.
4) Hold a plate with a pinch grip (fingers only) for as long as possible. Gradually increase the time then the weight.
Best,
Animal
2) Ever tried a Farmer's Walk? Grab two heavy dumbbells and just walk up and down (might need to find a quiet corridor for this one), making sure you hold on until your grip fails. Rest for no more than 30 seconds and go again. A couple of these every other workout will help.
3) Static hang from a chin-up bar.
4) Hold a plate with a pinch grip (fingers only) for as long as possible. Gradually increase the time then the weight.
Best,
Animal
Cheers guys. I like the idea of the farmers walk as it seems like the style of grip being used.
A couple of questions though. Mixing grip, what do you mean? using alternate grip?
Also, if you recommend chalk would it be better to be doing this gloveless? I currently lift with gloves but I don't think losing them will be an issue as I hold the bar more with my finger than in the palm.
A couple of questions though. Mixing grip, what do you mean? using alternate grip?
Also, if you recommend chalk would it be better to be doing this gloveless? I currently lift with gloves but I don't think losing them will be an issue as I hold the bar more with my finger than in the palm.
Yes one over one under, alternate which you have over and under too, and focus on keeping your arms completely straight.
Ditch the gloves mate, think about it, your increasing the diameter of the bar, and allowing slip, your hands will toughen up within a couple of session, and you can keep on top of calouses with a knife and moisturiser if you wish. Loosing the gloves will help no end. You wont regret it.
http://stronglifts.com/7-tips-to-improve-your-grip...
That picture shows how to set your grip up, and in general theres good advice on there, only thing i`d ignore, is where it says use double overhand untill you cant any more, imo its a waste of energy and will hamper your heavier sets.
Ditch the gloves mate, think about it, your increasing the diameter of the bar, and allowing slip, your hands will toughen up within a couple of session, and you can keep on top of calouses with a knife and moisturiser if you wish. Loosing the gloves will help no end. You wont regret it.
http://stronglifts.com/7-tips-to-improve-your-grip...
That picture shows how to set your grip up, and in general theres good advice on there, only thing i`d ignore, is where it says use double overhand untill you cant any more, imo its a waste of energy and will hamper your heavier sets.
Thanks for clearing that up. What your saying makes sense. I only started to use gloves after I got fed up with the cycle of getting and losing calluses. I don't think they do anything for grip or comfort in this lift as the bar is never on them.
Where do you get your chalk? I had a little wander round town and looked in the sport shops and none of them sell it. I wasn't too shocked they didn't stock it but don't have many ideas where to look. I did find some of those grip springs for £2 so bought them on a whim. Totally different sensation of grip to my problem area but not a total waste for a few quid.
I got to try out some hangs and the farmers walk today. That felt like the same way it did when losing the bar so I will be sticking with them and rolling that into my routine.
Where do you get your chalk? I had a little wander round town and looked in the sport shops and none of them sell it. I wasn't too shocked they didn't stock it but don't have many ideas where to look. I did find some of those grip springs for £2 so bought them on a whim. Totally different sensation of grip to my problem area but not a total waste for a few quid.
I got to try out some hangs and the farmers walk today. That felt like the same way it did when losing the bar so I will be sticking with them and rolling that into my routine.
Buzz word said:
Where do you get your chalk? I had a little wander round town and looked in the sport shops and none of them sell it. I wasn't too shocked they didn't stock it but don't have many ideas where to look. I did find some of those grip springs for £2 so bought them on a whim. Totally different sensation of grip to my problem area but not a total waste for a few quid.
Amazon. I bought a load of it for my kettlebell
http://www.amazon.com/American-Athletic-Chalk-Gymn...
Halb said:
Don't have one of those obviously..But with my right hand I can squeeze the scales to read about 13 stone..
Actually, if you only do climbing 2-3 times a week you will build up proper strength (rather than Muscle Mary style muscles). I know climbers who don't ever lift weights and have very well-defined muscle tone. It's quite impressive. Best bit about it is that rather than counting 3 sets of 8 reps or whatever they're just having fun.
I looked at the price of those boards and they're very expensive for what they are. I do like the idea of climbing. I looked into it recently and found the closest place was mile end. TBH I just can't see me finding the motivation for the 1.5hrs is will take me to get there on a regular basis and it is rather expensive. Anywhere local are clubs that go on trips and don't cater for novices so I gave up looking into it.
I do find the guym fun though. I love the endorpine rush after you pick up something big and just notching the numbers weights up. Short term targets like that keep me motivated.
I do find the guym fun though. I love the endorpine rush after you pick up something big and just notching the numbers weights up. Short term targets like that keep me motivated.
ShadownINja said:
Best bit about it is that rather than counting 3 sets of 8 reps or whatever they're just having fun.
But some people enjoy going to the gym?As for the grip matters, you could try some forearm curls for both your flexors and extensors i.e. http://www.coopersguns.com/videos/exercise-encyclo... and http://www.coopersguns.com/videos/exercise-encyclo... although personally I'd focus on the flexors I think I'm right in saying they're more important in grip. Also I do french curls as part of bicep routine so that does extensors too.
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