Royz Posted November 6, 2015 Share Posted November 6, 2015 Hi I've been working my grip for a couple of years now with doing all kinds of stuff. Grippers, pinching, fatbar, wrist work. And my grip has improved a lot over those years, however my gripstrength has been more or less stagnant for over a year now. My deadlift strength is now on the verge of overtaking my grip strength. I always pull with a DO grip, because I've had numerous injuries the past 10 years and I don't want to risk a bicep injury. So that complicates things a bit. I can currently pull 200kg/ 440lbs with a DO grip. I don't fancy having to use straps... So what do you feel is the best way to improve grip strength on a regular bar?? Quote Link to comment Share on other sites More sharing options...
bencrush Posted November 6, 2015 Share Posted November 6, 2015 Hi I've been working my grip for a couple of years now with doing all kinds of stuff. Grippers, pinching, fatbar, wrist work. And my grip has improved a lot over those years, however my gripstrength has been more or less stagnant for over a year now. My deadlift strength is now on the verge of overtaking my grip strength. I always pull with a DO grip, because I've had numerous injuries the past 10 years and I don't want to risk a bicep injury. So that complicates things a bit. I can currently pull 200kg/ 440lbs with a DO grip. I don't fancy having to use straps... So what do you feel is the best way to improve grip strength on a regular bar?? 440 double overhand is pretty dang solid. I'd recommend learning the hook grip. All the guys I know who use the hook grip judiciously in lifting (and Highland Games throwing) have exceptional grip strength even without the hook grip. Quote Link to comment Share on other sites More sharing options...
EJ Livesey Posted November 6, 2015 Share Posted November 6, 2015 If it was me, I'd focus strictly on fat bar/axle for a few months and see how it transferred over. 1 Quote Link to comment Share on other sites More sharing options...
Grind Posted November 6, 2015 Share Posted November 6, 2015 (edited) Hookgrip FTW! It hurts in the beginning but I can easily hold 240kg with a hookgrip. Don't let your deadlift hold back because of grip. Edited November 6, 2015 by Grind Quote Link to comment Share on other sites More sharing options...
climber511 Posted November 6, 2015 Share Posted November 6, 2015 Finger Curls in the rack - I explained it in my Grip Well talk. 2 Quote Link to comment Share on other sites More sharing options...
Royz Posted November 6, 2015 Author Share Posted November 6, 2015 I'd recommend learning the hook grip Hookgrip FTW! Guess I will have to try that hookgrip some time. Thanks guys. Quote Link to comment Share on other sites More sharing options...
Royz Posted November 6, 2015 Author Share Posted November 6, 2015 (edited) If it was me, I'd focus strictly on fat bar/axle for a few months and see how it transferred over. Fatbar does definitely transfer, but the heavier weight used on a regular bar just breaks open my fingers in the end anyway. But maybe I should do some specialisation with fatbars. Thanks EJ. Edited November 6, 2015 by Royz Quote Link to comment Share on other sites More sharing options...
Royz Posted November 6, 2015 Author Share Posted November 6, 2015 Finger Curls in the rack - I explained it in my Grip Well talk. Thanks Chris. Yes I remember that post. I think you named it as you number one choice if you where only allowed to do one grip exercise. I have done standing finger curls in the past. But I probably did not stick with them long enough... Would you say it's allowed to cheat a little on the last reps by using your legs/back to for a bit of momentum? Quote Link to comment Share on other sites More sharing options...
climber511 Posted November 6, 2015 Share Posted November 6, 2015 Finger Curls in the rack - I explained it in my Grip Well talk. Thanks Chris. Yes I remember that post. I think you named it as you number one choice if you where only allowed to do one grip exercise. I have done standing finger curls in the past. But I probably did not stick with them long enough... Would you say it's allowed to cheat a little on the last reps by using your legs/back to for a bit of momentum? I would do a light - medium - heavy - and once in a while a stupid heavy negative system. Do both double overhand and double underhand. ROM will get shorter when things really get heavy but it doesn't matter at all. Double underhand grip - kind of "roll it back up" your thighs and lower it again and again. Aim for double bodyweight with short ROM but some amount of concentric motion - weather you make it or not aim for it. 2 Quote Link to comment Share on other sites More sharing options...
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