Increase Grip Strength/Endurance

cheat_curls · Post by **cheat_curls** » Mon Nov 17, 2008 1:49 pm

My grip is pretty weak atm and i can only do 6 reps max of 105kg deadlift before my grip fails, however the rest of my body should be capable of handling more weight.

What exercises/routines would boost my grip strength/endurance?

Post by **galapogos** » Mon Nov 17, 2008 1:53 pm

Thick bar training helped my grip quite a bit

But first of all are you using conventional grip, hook grip, or alternating grip?

AhBen · Post by **AhBen** » Mon Nov 17, 2008 3:02 pm

Simple.

Do static holds for time.

Either using a laden barbell or hang on a chinning bar with weights attached.

cheat_curls · Post by **cheat_curls** » Mon Nov 17, 2008 8:35 pm

current deadlift grip is conventional, whether i hold the bar with entire hand, or fingers only, grip still fails.

For static holds, what's a rough time period to aim for? 30s for each set of holds?

AhBen · Post by **AhBen** » Mon Nov 17, 2008 8:41 pm

cheat_curls wrote:current deadlift grip is conventional, whether i hold the bar with entire hand, or fingers only, grip still fails.

For static holds, what's a rough time period to aim for? 30s for each set of holds?

Depends on your strength and the load you use.I think for static holds,the time is more important than the load.

Say this week you do 20 secs,next week aim for 25 secs and so on.

Post by **galapogos** » Mon Nov 17, 2008 11:34 pm

time to start learning the hook grip.

hermanchauw · Post by **hermanchauw** » Tue Nov 18, 2008 12:08 am

Club swinging.

AhBen · Post by **AhBen** » Tue Nov 18, 2008 8:53 am

Goi is right...The hook grip has worked wonders for my grip...

Static holds with hook grip are a killer! Especially when you're just starting out!