Clay Edgin Posted August 31, 2004 Share Posted August 31, 2004 My supporting grip sucks. I wish to remedy this. The only ideas I have come up with for working on my supporting grip are FW holds and just more farmer's walks. Advice? Quote Link to comment Share on other sites More sharing options...
Strack Posted August 31, 2004 Share Posted August 31, 2004 I do double overhand fat bar holds for time, and heavy-300lb+-FW's holds. It's enabled me to pick up and walk with 300lb FW for 100' with no drops, along with pull almost 700 on the DL, and i feel that my grip is probably my strongest asset. Strack Quote Link to comment Share on other sites More sharing options...
SqeezeMasterFlash Posted August 31, 2004 Share Posted August 31, 2004 I've been doing strapholds in the 30 sec - 1 min range with a lighter filed gripper and lighter weights. I think it's helping. Other than that I think you're right on with the farmers. Quote Link to comment Share on other sites More sharing options...
dubthewonderscot Posted August 31, 2004 Share Posted August 31, 2004 I also like farmers holds with more weight than you can lift. Have two guys helping. One on each end deadlifts it with you, then on a count of 3 they let go and you just hang on for dear life. We did this at a strongman contest with about 50 pounds over my max per hand. Blew me away. Quote Link to comment Share on other sites More sharing options...
David Horne Posted August 31, 2004 Share Posted August 31, 2004 Clay, Nothing gets my big lifts up there better than doing the big lifts. I also like reps in the One Hand Lift. I also think it's useful to do Hi-Pulls of various heights (also good for the traps). I do enjoy this exercise. Also I wouldn't say your supporting lifts suck!! David Quote Link to comment Share on other sites More sharing options...
MikeP Posted August 31, 2004 Share Posted August 31, 2004 Sucks is relative here I think....My supporting grip is much better than say my grippers. Why is this? I think cause for years all I did "for grip" was deadlift and cleans basically. I like partial DL in the rack and hold for as long as possible. Good for all DL muscles plus grip, good for strongman too. I also like DB shrugs and hold and cleans/snatches/high pulls. Obviously FWs and the heavy FW holds idea are good too. Quote Link to comment Share on other sites More sharing options...
nagual Posted August 31, 2004 Share Posted August 31, 2004 (edited) Well except what has already been mentioned, I find that inverted gripper holds and 2 and 3 finger holds, really helps the supporting grip. Might be because the pinky doesn't really add much to the supporting grip, and that could explain why good deadlifters sometimes struggle with even the #1, first go. Edited August 31, 2004 by nagual Quote Link to comment Share on other sites More sharing options...
Darco Posted August 31, 2004 Share Posted August 31, 2004 Hahahaha Shitty Grip ! Shitty Grip ! No seriously Clay, what sort of weights are you tossing around that you would consider sub-standard ? After seeing those one handed lifts, I would assume that farmers would be easier for you, I suppose your forearms are probably jammed almost purely with fast twitch fibers. My supporting grip is far from good by gb standards, but it used to be total crap (sub-standard to the average man) so I've come along way....doing what I say below. Have you thought about about training with a handle just slightly over what you plan on using in competition, say 1/4 or 1/8 bigger than the comp size, than just go max endurence from there ? Quote Link to comment Share on other sites More sharing options...
bencrush Posted August 31, 2004 Share Posted August 31, 2004 Clay, I think your quote was, "My supporting grip sucks." That is insane. You just did a 452 double overhand 2" bar deadlift and 600+ with a mixed grip on the same bar. I obviously don't have anything to inspire or enlighten you with...there may be only 10 or less guys on the board who could post bigger numbers than you have. I just do the occasional double overhand deadlift lockout (2" bar) and the mixed grip lockout as well. Quote Link to comment Share on other sites More sharing options...
Clay Edgin Posted August 31, 2004 Author Share Posted August 31, 2004 (edited) Thanks for the great advice guys, I really appreciate your time. When I say my supporting grip sucks, it's not the 1-5 second long lifts that I am referring to, but rather my endurance. Last time I did FW on some 1" smooth handles, I went about 150' with 255 per hand. I thought I would have been good for a lot more distance than this. David, your advice on the one hand lift reps is a good one. And pulls would help my traps, which are holding me back from a bigger deadlift and one hand lifts too Edited August 31, 2004 by ClayEdgin Quote Link to comment Share on other sites More sharing options...
Finnegann Posted August 31, 2004 Share Posted August 31, 2004 I feel like a little leaguer giving hitting advice to Ted Williams, but Brad Johnson shares some ideas for pull ups in this article that one could adapt for supporting grip... i.e., doing hangs instead of pull ups on the same implements. Quote Link to comment Share on other sites More sharing options...
danegarreau Posted September 1, 2004 Share Posted September 1, 2004 Clay, obviously doing farmers walks and farmers holds will give you one heck of a supporting grip. But the problem with this is that it is very total body demanding and you can't do it very often. To remedy this i have started doing timed Rolling Thunder Holds and Timed 2'' bar double overhand holds. With these lifts my grip tires out way before my body does. I have been doing this for about 6 weeks now and i can allready tell the difference. BTW, use your 2'' handles on your farmers walk bars for some timed holds after your regular timed holds routine. Quote Link to comment Share on other sites More sharing options...
foggymountainmuscle Posted September 1, 2004 Share Posted September 1, 2004 I agree with Dane, work with your thicker handled farmer impliments. My farmer impliments are 1.5" and I felt solid on the farmers walk in Teen Nationals, which was really a lot of weight but the smaller diameter handles felt very nice after working with fat handles. Be sure your using your wrist support to it's fullest to help bring your hand under the handles. Quote Link to comment Share on other sites More sharing options...
Lyle Posted September 1, 2004 Share Posted September 1, 2004 Clay I worked with longer Strap holds as well and added over 80 feet to my best FW with two months training. Good Luck Quote Link to comment Share on other sites More sharing options...
opnsysme Posted September 1, 2004 Share Posted September 1, 2004 To increase my support grip I like to "support " myself with towel pull ups or thick handle pull ups. Especially since you've mentioned you are a heavier person. I think that by doing pull-ups in this manner , even if they are just partials, work Isometrically and if you use a chair to get up then lower slowlly then you get negatives as well. I have found, personally, that negs and isometric exersises together really help strength + time. Quote Link to comment Share on other sites More sharing options...
Clay Edgin Posted September 1, 2004 Author Share Posted September 1, 2004 Thanks for the great info everyone. That's why I love this place. Quote Link to comment Share on other sites More sharing options...
Jedd Johnson Posted September 1, 2004 Share Posted September 1, 2004 Clay, Are you squeezing the handles hard the whole time? Try varying the amount of effort you are putting into squeezing the FW handles during the carry. -Jedd- Quote Link to comment Share on other sites More sharing options...
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