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Old 08-22-2013, 01:57 PM   #1
Nicholas Cantrelle
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Increasing grip strength

What are some good exercise for to increase grip strength? I have noticed when I do deadlifts or any type of pull-up/muscle up my forearms and wrist will give out before anything. I have noticed it more with deadlifts. The 1st time we 1RM I was able to get 300 lbs, but when I tried 310 I had a lot of trouble holding the bar. A about a 2-3 months later I was able to do 325, but only when I used wrist straps.
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Old 08-22-2013, 02:09 PM   #2
Jason Newland
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Re: Increasing grip strength

Not necessarily an answer for your question, but do you use a mixed grip for your deadlift? That might help too.
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Old 08-22-2013, 02:19 PM   #3
Nicholas Cantrelle
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Re: Increasing grip strength

I used the regular grip. I haven't tried the mixed grip.
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Old 08-22-2013, 02:50 PM   #4
Jason Bekolay
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Re: Increasing grip strength

Farmers' carry as a finisher
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Old 08-22-2013, 03:31 PM   #5
Nicholas Cantrelle
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Re: Increasing grip strength

Any particular length and weight? How often as a finisher?
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Old 08-22-2013, 04:26 PM   #6
Stanley Walter
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Re: Increasing grip strength

Farmer walks are awesome.

Just find a weight that is heavy enough that you have to put it down after 30-40 seconds. Go heavier as you can. The trap bar is great for this.
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Old 08-22-2013, 05:11 PM   #7
Cody Lichtenwalner
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Re: Increasing grip strength

Dumbell or barbell rows, farmers carry, weighted pull ups.
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Old 08-22-2013, 08:26 PM   #8
Blaise Davis
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Re: Increasing grip strength

try mixed grip dead lift for maxing and heavy.....fat bar muscle ups and pullups, hangs from bar, farmers carry, alternating one arm kettlebell swings, 21-15-9 hang cleans and chest to bar pullups, im sure you can think of plenty more
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Old 08-22-2013, 09:04 PM   #9
Michael V. Erickson
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Re: Increasing grip strength

Quote:
Originally Posted by Nicholas Cantrelle View Post
What are some good exercise for to increase grip strength? I have noticed when I do deadlifts or any type of pull-up/muscle up my forearms and wrist will give out before anything. I have noticed it more with deadlifts. The 1st time we 1RM I was able to get 300 lbs, but when I tried 310 I had a lot of trouble holding the bar. A about a 2-3 months later I was able to do 325, but only when I used wrist straps.
Try just hanging from a pull up bar for time (Active shoulders). When you get up to 2-3 minutes, do one hand hangs.
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Old 08-23-2013, 07:56 AM   #10
Brendan McNamar
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Re: Increasing grip strength

Any met-con with pull-up and kettle bell swings back to back. Every 6 months or so I forget not to do this and program something like 10 rounds of 10 kbs 53/35 and 10 pull-ups. Guaranteed forearm exhaustion.
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