Grip Training/Thick Bar Training

[Big Mick]

I put this in the strength training as I believe grip strength is extremely important for any sort of strength work, it might actually be the key to it...please discuss!

How many people do specific grip training??

If so what sort of grip training are you doing??

Does anyone have grippers or grip training machines??

Does anyone do thick bar training??

I have some Captains of Crush grippers I have just started using again, and I can see better forearm definition.

I will also at times use home made thick bars for training really giving my grip a workout.

I believe the forearms is where a LOT of your strength comes from, and muscular strong forearms will give you that strong don't mess with me look. No one generally sees your abs, but forearms are out there to be seen most of the time for most people.

Captains of Crush:

One of my thick bars:

 

[NAPARM]

Never do any specific grip training as my grip on deads is good & never been an issue.
I used to compete in strongman but even then never needed any specific grip work, though your grip gets a good workout on farmers walk etc.

 

[rino60]

I put this in the strength training as I believe grip strength is extremely important for any sort of strength work, it might actually be the key to it...please discuss!

How many people do specific grip training??

If so what sort of grip training are you doing??

Does anyone have grippers or grip training machines??

Does anyone do thick bar training??

I have some Captains of Crush grippers I have just started using again, and I can see better forearm definition.

I will also at times use home made thick bars for training really giving my grip a workout.

I believe the forearms is where a LOT of your strength comes from, and muscular strong forearms will give you that strong don't mess with me look. No one generally sees your abs, but forearms are out there to be seen most of the time for most people.

Captains of Crush:

One of my thick bars:

I've really gotta start doing grip specific work - but always forget it. My grip is what let's me down in deads, so you'll always see me lifting with straps above 100kg. Nancy, I know. I've got a mate who has the same crushers - and they were pretty much the only exercise he did for many months. He said to me 'I dont want to waste my time in the gym, I just want big forearms'. Different strokes for different folks I guess - but he managed to close the second largest (250 I think) before they brought out the new big ones.

 

[Brick]

I wank alot, fantastic for building up right forearm definition and relieving stress.

 

[Goosey]

Over years of my training I've just about tried everything.

I'd say that farmers walks and pulling movements have been my most productive and fun.

That and pull ups using a towel and finger curls.

 

[Big Mick]

but he managed to close the second largest (250 I think) before they brought out the new big ones.

The grippers have been out for ever I have had mine for around 20 years, and no new harder to close grippers have come out in that time, as only 5 people in the world have closed the number 4 gripper in competition. they have released some lighter easier ones over the years though.

They have always had the 'Trainer' 100lb to close, Number One 140lb to close, Number Three 280lb to close, and Number Four 365lb to close. They now have lighter ones and ones in between 1 and 2 etc etc

I have the trainer, number 1, 2 and 3, I can fully close the Trainer, and number 1 and very close on number 2, should be able to close it again shortly (was able to close it years ago, but have not used these for ages).

 

[strong enough?]

Just putting it out there, if you're using a proper barbell and chalk most people won't ever lift heavy enough to need any kind of grip specific training. In fact, know a few people who overdid it and the tendonitis sent their lifts spiralling backwards. If you're doing chins, rows and deadlift, this should provide ample grip training.

I'm thinking about powerlifting here. If you're lifting odd objects (eg competing in strongman) or are a professional arm wrestler, different story.

 

[0ni]

Just putting it out there, if you're using a proper barbell and chalk most people won't ever lift heavy enough to need any kind of grip specific training. In fact, know a few people who overdid it and the tendonitis sent their lifts spiralling backwards. If you're doing chins, rows and deadlift, this should provide ample grip training.

I'm thinking about powerlifting here. If you're lifting odd objects (eg competing in strongman) or are a professional arm wrestler, different story.

From what I've read around the internets on various forums, most people start having grip issues around the 575-600lb mark (260 - 270kg)

I have a set of CoC grippers now, can only just close the number 1 lol. I've been doing Pavel Tsatsouline's grease the groove technique with it. It's more for prehab than grip strength though. I don't know how well crush grip translates to holding a bar... but I suppose timed holds would be great

 

[rino60]

The grippers have been out for ever I have had mine for around 20 years, and no new harder to close grippers have come out in that time, as only 5 people in the world have closed the number 4 gripper in competition. they have released some lighter easier ones over the years though.

They have always had the 'Trainer' 100lb to close, Number One 140lb to close, Number Three 280lb to close, and Number Four 365lb to close. They now have lighter ones and ones in between 1 and 2 etc etc

I have the trainer, number 1, 2 and 3, I can fully close the Trainer, and number 1 and very close on number 2, should be able to close it again shortly (was able to close it years ago, but have not used these for ages).

I've confuse myself between brands - these are the ones he has - excluding the new 400lb and 500lb.

http://bonecrushergrips.com/products.html

And ATM, I work out in a commercial gym and get to it on my motorbike more often than not, so chalk isn't really an option unfortunately.

 

[strong enough?]

And ATM, I work out in a commercial gym and get to it on my motorbike more often than not, so chalk isn't really an option unfortunately.

If the bar is shitty enough, improving your grip strength 20% won't make of a difference if your hands and the bar are covered in sweat.

Try some liquid chalk, eg Liquid Chalk - Power Weight Lifting Gymnastics Rock Climbing Pole Dancing Protein King

there are heaps of different brands about - rockclimbers often use it.

 

[Big Mick]

I've confuse myself between brands - these are the ones he has - excluding the new 400lb and 500lb.

Bone Crusher

And ATM, I work out in a commercial gym and get to it on my motorbike more often than not, so chalk isn't really an option unfortunately.

Nice have not seen these ones before, look very similar to the Captains of Crush.

I am not necessarily talking about grip training translating into anything but a strong grip, with strong wrists, ligaments and tendons, to allow you to train the rest of your body.

I am talking about bone crushing grip, so when you latch onto something it's there to stay.

 

[Big Mick]

[ame=http://www.youtube.com/watch?v=Pwn11mM50f4]Strongman Magnus Samuelsson grip training - YouTube[/ame]

[ame=http://www.youtube.com/watch?v=j6zYoapXsfc&feature=autoplay&list=PLD64993A2AE097216&playnext=3]Titan Telegraph Key - Wide Start Position - YouTube[/ame]

 

[rino60]

If the bar is shitty enough, improving your grip strength 20% won't make of a difference if your hands and the bar are covered in sweat.

Try some liquid chalk, eg Liquid Chalk - Power Weight Lifting Gymnastics Rock Climbing Pole Dancing Protein King

there are heaps of different brands about - rockclimbers often use it.

What is it like to use? I've only ever used powder, and once used a block

 

[strong enough?]

What is it like to use? I've only ever used powder, and once used a block

Surprisingly effective. I've used it a few times for deadlift training when our chalk bowl ran dry. Its much tackier than chalk and very good at preventing sweat. You don't get the whole ritual aspect that you do with chalk though - there's something about the routine of chalking before a lift that I like.

That said, this was with Eleiko bars which are 29mm thick have very good knurl. Most commercial gym bars are likely to be slightly thicker and have shitty high polished chrome knurl.

With the Eleiko bars and chalk at Melbourne Uni, I only once saw a lifter drop a deadlift under 280kg and that was due to lifting with a very bad ripped callous.

I remember being at a comp where the warmup bars were crappy commercial bars and even the strongest lifters with crazy grip strength were having issues with them.

 

[0ni]

Liquid chalk is anti-perspirant

 

[Bazza20]

I have some heavy grippers and can close the 300lb one with out really ever training with them, I find them pretty boring.

If your training for deadlift grip, I think I read Andy Bolton saying grippers don't carry over. Holds with with a bar will work better for dead grip.

As has been said the bar can make a huge difference. With my pendlay bar my grip is starting to get a little bit dodgy at 270kg the shitty bar at the footy club with sweaty hands 170 was a big struggle. My Texas power bar is awesome, so far I won't drop anything I can lift.

 

[0ni]

I have some heavy grippers and can close the 300lb one with out really ever training with them, I find them pretty boring.

If your training for deadlift grip, I think I read Andy Bolton saying grippers don't carry over. Holds with with a bar will work better for dead grip.

As has been said the bar can make a huge difference. With my pendlay bar my grip is starting to get a little bit dodgy at 270kg the shitty bar at the footy club with sweaty hands 170 was a big struggle. My Texas power bar is awesome, so far I won't drop anything I can lift.

Would I be correct in thinking that the grippers are good for general overload but you still need specialist training for the gains to carry over to the deadlift?

I can't possibly imagine how progressing from a 140lb crush gripper to a 300lb crush gripper wouldn't increase the amount of weight you can hold on a bar. Especially if you did timed holds of up to 8 seconds - surely the grippers would give enough physiological changes to make progression on weight with bar holds faster right? Kinda like how doing a shitload of triceps isolation exercises alone wouldn't increase your bench but in addition to heavy close grip pressing would work great

 

[Bazza20]

Would I be correct in thinking that the grippers are good for general overload but you still need specialist training for the gains to carry over to the deadlift?

I can't possibly imagine how progressing from a 140lb crush gripper to a 300lb crush gripper wouldn't increase the amount of weight you can hold on a bar. Especially if you did timed holds of up to 8 seconds - surely the grippers would give enough physiological changes to make progression on weight with bar holds faster right? Kinda like how doing a shitload of triceps isolation exercises alone wouldn't increase your bench but in addition to heavy close grip pressing would work great

Don't know, never could be bothered sticking with grippers long enough to see. I have always figured if my grip needs work I'll do some heavy barbell holds after deadlifts.

At the moment heavy power shrugs even with straps seems to be smashing my grip.

 

[0ni]

Interesting how grip improves with straps still

 

[Bazza20]

Interesting how grip improves with straps still

Well I'm only assuming it is helping but I can say I have never had pain in my forearms like I did after power shrugs last week, I could barely hold onto a 20kg plate.