mcham Posted September 14, 2003 Share Posted September 14, 2003 I got into grip work via grip being the weak point in deadlifts. A year later and my crushing grip and pinch grip have certainly improved, but support grip is still crap Besides "lift heavy bar and hold it", anyone have any tips for building support grip? i.e. what's worked for you? (rack holds dont seem to be working for me... maybe because my left hand is a lot weaker) Recently I've started doing 1-hand barbell deadlifts (bar in front) and these really seem to be helping... Quote Link to comment Share on other sites More sharing options...
Jedd Johnson Posted September 14, 2003 Share Posted September 14, 2003 How about pulling with a thicker bar? Quote Link to comment Share on other sites More sharing options...
Jonathan McMillan Posted September 14, 2003 Share Posted September 14, 2003 Along with the thicker bar suggestion have you tried working in longer pulls...off boxes and then there is the olympic lifts or the partial stuff like high pulls, power cleans. Jon@han Quote Link to comment Share on other sites More sharing options...
Danne Posted September 14, 2003 Share Posted September 14, 2003 You should reallly give one-arm dead hangs in a chin-up bar a try. If you can hang without wrapping your thumb around the bar that's even better. Work your left arm in this manner and use a stop watch. Try and beat your "hang time" next workout. "Happy hanging" Danne Quote Link to comment Share on other sites More sharing options...
python Posted September 14, 2003 Share Posted September 14, 2003 I read that the farmers walk works the supporting grip nicely also so you might want to incorporate it into your workout , understand you get good at what you do{law of specificity} so if you work on doing supporting type movements and rest appropriately you should benefit. Hope this helps. Quote Link to comment Share on other sites More sharing options...
mcham Posted September 15, 2003 Author Share Posted September 15, 2003 Thanks all I've ordered a rolling thunder, and I plan to work it quite hard... I'm hoping this will make a big difference. I already do some pulls and cleans, and farmers walks, so keeping this up can only help. Depressingly Danne, I can't hang off a bar one-handed with my left at all, and only for a short time with my right. I used to climb and could do this very easily, no more Quote Link to comment Share on other sites More sharing options...
SShafley Posted September 15, 2003 Share Posted September 15, 2003 One handed deadlifts in front and to the side. Overhand supports with thicker bars. Try chinning while holding a towel, or even just hanging from a rolled up towel. SS Quote Link to comment Share on other sites More sharing options...
JasonL Posted September 15, 2003 Share Posted September 15, 2003 Bar Lockouts in Rack Undergrip Hang from pole using a towell farmers walk THick Bar work done for holds Deadlif Lockouts in rack using a towell to make it even thicker. Jason Quote Link to comment Share on other sites More sharing options...
climber511 Posted September 16, 2003 Share Posted September 16, 2003 Finger curls - these probably have another name but this is what I was told years ago. Set up a fairly heavy bar in a power rack at a height just a couple inches below your hands when you stand in the rack. Use a curl grip, pick up the bar - roll the bar down as far as you can with your fingers - then close (curl)your hand completely. Repeat for sets of 3 to 5. You can work up to some pretty heavy weights in a short time. Do NOT bend your arms like a curl, they might bend a little under strain but keep them pretty straight. It's OK to let the bar kind of roll up your thighs a little when it get heavy. Just one more movement you can try, it seems to work well for me. Quote Link to comment Share on other sites More sharing options...
John Beatty Posted September 16, 2003 Share Posted September 16, 2003 I noticed the biggest jump in support strength when I was training Farmers & Sled drag twice weekly. Sled REALLY seemed to be the difference, oddly enough. Quote Link to comment Share on other sites More sharing options...
Digdogz Posted September 17, 2003 Share Posted September 17, 2003 I think someone else said it but I go for towel hangs from a chin-up bar! Increase the time when you do it again and you will find it real fatigues your hands and forearms....do it till faliure. I use this and newspaper crumpling when I may not feel the bite for the grippers. Digz. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.