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Grip Training for Powerlifting/Strongman

arnold

arnold

Member
Sep 9, 2010
86
8
#1
Grip training for weightlifting is no different than training any specific event or lift in that the best way to go about it is to find the weak link and expose and strengthen it. Most of the time the weakness lies in the thumb, the reason being that it is put at a leverage disadvantage. It is angled away from the bar and attached higher than the other fingers.

Thumb Specific Work
1.Pinch blocks
2.Titan's telegraph from ironmind
3.Grippers (use only the thumb, forefinger and middle finger to close) in other words pinch them shut

The other four
1.Static holds without the thumb
2.Claw Curl or Eagle Loops from Ironmind(haven't used them but they look good)
3.Monkey Bars--seriously

Finger strengthening
1.With a hex DB on end, reach down and explosively rip it off the ground hold contraction for appropriate amount of time...repeat with other hand
2. Fill a bucket with sand, drive hand into sand and curl fingers into a tight ball then release
3.Kettlebell juggle- flip kettlebell once and catch it again in same postition it left your hand (be careful, I almost broke my hand with these the first time)

Total Grip
1.One hand deadlifts w/ thickbar (prefer a revolving thickbar)
2.Explosive deadlifts- grip bar and pull as fast as you can
3.Thick Bar olympic moves
4.Olympic Moves
5.Hindu Bat work

-Your grip is your strength applicator, it is what you apply whatever force you have to an object. It follows that you can only apply as much force to an object as your grip will allow. This is why your grip is so important.

-When working with anything, always squeeze as hard as you can...this will not only increase your strength, but you will get grip work while you are doing it.

-Obviously thumb and pinching strength should be a priority, but grip strength requires variety.

-Find a way to work one grip exercise into your training. Keep a couple implements at home where you can use them whenever.

-Grip training is best done in competition with others, because this will ensure that you are never letting go of a static hold without absolutely failing.

-Try to work your grip in sport specific ways, in other words, break down the grip requirements of your given event. If it is olympic lifting, then a more dynamic approach should be implemented, if it is football a powerful pinch grip is needed. For this one would concentrate on kettle bell juggles and hub type snatch grabs. You get the idea, train specificly for grip.
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
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#4
I do a few things...

Bar hangs (great for spinal decompression)
Bar holds (as in holding the weight at the top of a deadlift)
Farmers Walks
Walking for 10mins on a treadmill with 10kg dumbbells in each hand

Thanks for the original post, some good stuff in there. Can you please elaborate on the Hindu Bat work? I've never heard of that, thanks in advance MF.
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
728
#6
Losing the lifting straps is a good one too, that will help your grip strength.
 
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