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Old 11-05-2014, 04:17 PM   #1
Rolando Garcia
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grip strength

so i dont know if its cause im entered this (crossfit) so late in life, but my grip strength is horrible. i feel it affects my deadlift, cleans, Pullups (for sure in the gym due to bar size) etc. i ended up buying on of those "gorilla grips" squeeze things to help, is there any other exercises or things i can do to help this out?
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Old 11-06-2014, 10:18 AM   #2
Luke Sirakos
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Re: grip strength

Farmers walks, static holds, barbell work without straps, wrist curls, etc
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Old 11-06-2014, 10:21 AM   #3
Mark E. Wallace
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Re: grip strength

Just Google "increasing grip strength."

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Old 11-06-2014, 03:19 PM   #4
Jason Bosch
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Re: grip strength

Metolius Hang Boards and just hanging for time in general do wonders for increasing grip strength. Take up rock climbing.
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Old 11-06-2014, 03:27 PM   #5
Luke Sirakos
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Re: grip strength

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Originally Posted by Mark E. Wallace View Post
Just Google "increasing grip strength."

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I am not sure typing three words will help build grip strength that much. I mean, you do use your forearms while typing but it is rather inefficient as an exercise.
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Old 11-06-2014, 07:11 PM   #6
Bob Herald
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Re: grip strength

Brazilian jiu-jitsu or wrestling.

If you don't want to do that my favorites are rope climbs , pullup bar hangs, high rep kettlebell swings, snatches or cleans
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Old 11-06-2014, 08:25 PM   #7
Nic Nakis
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Re: grip strength

I started making a list of all the things I've done to build grip strength, and it just got way too long...

So, here are a few of the best:
- Hang on a horizontal bar, rafter, ledge, staircase, tree branch, gymnastic rings, hangboard, or whatever else you can find.
- Hang from a towel wrapped around your pull-up bar, or hanging from a vertical rope.
- Hold a weight in your hand until failure, such as a kettlebell, barbell, dumbbell, etc.
- Hold a weight suspended from a towel wrapped around the handle.
- Cut two small holes in opposite sides of a tennis ball. Run a small piece of rope, twine, or shoelace through the two holes, tying a knot at one end. Tie the other end of the line around a weight of some sort. Then, you practice holding the tennis ball as long as you can. (you can also do this with a tin can or an empty juice bottle, palming the wide end of it like a basketball)
- Get a small piece of PVC pipe or dowel. Secure a piece of rope in the center of it somehow (drill a little hole in the PVC, or use a nail or staple or something for a dowel). Then, tie the other end of the rope around a weight. Now hold the dowel in both hands so the line and suspended weight are in between them and practice rolling up the line and rolling it back down.
- Buy a set of progressive grip strengtheners. When you're able to fully squeeze closed the number 1, you start working on the number 2, etc.
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Old 11-30-2014, 10:26 AM   #8
Jon Hanover
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Re: grip strength

Quote:
Originally Posted by Luke Sirakos View Post
I am not sure typing three words will help build grip strength that much. I mean, you do use your forearms while typing but it is rather inefficient as an exercise.


Rock climbing man... it will give you both great endurance, grip, AND finger strength.
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Old 12-04-2014, 11:05 AM   #9
Sean Dunston
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Re: grip strength

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Originally Posted by Rolando Garcia View Post
so i dont know if its cause im entered this (crossfit) so late in life, but my grip strength is horrible. i feel it affects my deadlift, cleans, Pullups (for sure in the gym due to bar size) etc. i ended up buying on of those "gorilla grips" squeeze things to help, is there any other exercises or things i can do to help this out?
Make sure you use the hook grip on the deadlift, clean and snatch. It is a much stronger grip than simply wrapping your fingers and thumb around the bar.

See above comments regarding using towels for additional grip strength.

Also google "beast skills" and use the search function for more ideas.
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Old 12-12-2014, 07:06 AM   #10
Scott Simmonds
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Re: grip strength

No expert but I like one handed farmers carries very heavy. Builds grip strength and lateral stability at the same time.

Looks cool too.
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