training grip strength?

[thewickedtruth]

I can't barely hold onto anything over 500lbs for more than a split second and my grip has ZERO stamina. What are some better grip training techniques? I do the typical bodybuilding forearm workouts but it's not really doing much. I've considered just setting up the bar up in the power rack with x-amount of weight, picking it up, and holding onto it til my grip fails and repeat. What else would you guys consider? It's the only thing really keeping me from competing in powerlifting is the fact that my best lifts are with straps and without them, I'm pretty much mediocre lift wise.

[Hedgehog]

Get a Rolling Thunder.

Either get one built, or order one from www.ironmind.com

Then do pinch grip training, by pinching two plates together with one hand. I usually use 22 lbs or 33 lbs steel plates these days, but I started out with 11 lbs.

So my grip has really improved. And the deadlift has as well.

[thewickedtruth]

Get a Rolling Thunder.

Either get one built, or order one from www.ironmind.com

Then do pinch grip training, by pinching two plates together with one hand. I usually use 22 lbs or 33 lbs steel plates these days, but I started out with 11 lbs.

So my grip has really improved. And the deadlift has as well.

Thanks hedge! I know I can make a rolling thunder with the tools and presses I have at home!

[Stubborn]

Hold heavy bars.




Hope this helps!

[Bluto]

thick bar hold
farmers walk

[thewickedtruth]

thick bar hold
farmers walk

you mean like an axle?

[Bluto]

[Hedgehog]

Good pic.

There are also fatbars, similar to axles, but they're rolling, and slightly easier to handle because of it.

Bottom line is: Use a thicker bar, that way you won't have to load the bar with extreme weights.

I believe that grip training should have as little effect as possible on the regular training, and if you're doing bar holds with a regular bar, you will have to go fairly heavy, even if you use an over/over grip.

[Overload]

thick bar hold
farmers walk

I concur.

[Stubborn]

On a serious note, let me add tire flips.


To curl your wrists under a 800lb tire and lift it is a real forearm workout.


I know its not crushing grip strength but it helps a lot to be able to wrist curl the bar so it sits flat in your palm.


Give it a try!

[benchmstr]

  www.allinternal.com

this website helped me out allot when it came to grip strength

bench

[cauthon]

Couple good things to try, put two of those pads that people squat with on the bar and try to do bent over rows while griping the bar around the pads. Another good one is wrist curls with a plate instead of a bar. If you spread your fingers instead of putting them in the hole you have to contract your hand just to hold it. Have you ever thought about hook grip?

[eliscominblue]

kettlebells

[Vet]

kettlebells

Do you have your own or are you lucky and go to a gym with them?   If they are your own, where'd you get them from?   

I'm looking into gettting a set, but havent' decided where from yet. 

[eliscominblue]

This is where I bought mine.  http://www.flexcart.com/members/elitefts/default.asp?cid=174
Start with 26lbs and then learn the exercises.  Insane grip strength from these transfers nicely to your deadlift.  Best of luck.