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  1. #1
    Velkar182 is offline Banned
    Join Date
    Sep 2005
    Pittsburgh, PA

    I need advice on grip

    I mentioned a couple of times on this forum that my grip is in bad shape. I can deadlift about 150 more pounds with straps than w/o. currently I am focusing on grip twice a week. I do 3-6 sets of double overhand static holds, I do wrist curls and I hold plates with my fingers. The silly gym I go to doesn't have thick bars. I also use grippers sometimes, but how useful are the standard one you get from say Dicks? Any suggestions?

  2. #2
    madeincanada is offline New Member
    Join Date
    Aug 2005
    personally i had a similar problem that has gotten a lot better. one way to get around the thick bar is to get a squatting pad that you use for u traps and put it around the bar, from there place ur hands on the pad around the bar and pick the weighted bar up and hold it for 20 - 30secs. other things that work are the farmers walk (grab some really heavy dumbbells and walk as far as u can before u drop them, keep your arms straight and walk at a normal pace) you can also choke some one lol....

    there is another thread called Grip work in here somewhere

  3. #3
    bigJJ's Avatar
    bigJJ is offline Member
    Join Date
    Jul 2005
    The desert
    Hmmm... choke someone? That might work. I do have a long list of folks that need choking.

    Anyhow, I started doing bicep curls and hammer curls using a pinch grip on a plate. Pick up a 5lb or 10lb plate with a pinch grip (thumb on one side and fingers on the other), then do your bicep curls. I superset those with holding onto a 25, 35 or 45lb plate for 30 - 60 seconds (pinch grip as well). Nice burn.

  4. #4
    Doc.Sust's Avatar
    Doc.Sust is offline Retired "hall of famer/elite powerlifter"
    Join Date
    Dec 2004
    a van down by the river!
    u need the captain of crush gripers. check out

  5. #5
    powerliftmike's Avatar
    powerliftmike is offline AR-Hall of Famer
    Join Date
    Aug 2005
    gates of hell
    captain and crush grippers are awesome I have most of them. If I am doing heavy deadlifting I dont do other grip work tho. Its easy to fatigue and overtrain your forearms since they are such small muscles.

    I often avoid bicep barbell curls since they put so much load on my forearm and it becomes inflammed.

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