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Best Way To Improve Support Grip On Regular Bar?


Royz

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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??

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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.

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If it was me, I'd focus strictly on fat bar/axle for a few months and see how it transferred over.

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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 by Grind
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Finger Curls in the rack - I explained it in my Grip Well talk.

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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 by Royz
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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?

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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.

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