Ryan, a member at my gym, sent me the following question. This is a very common inquiry.
Hi Al,
I was doing deads this weekend again and my grip strength over the double overhand grip definitely seems like a limiter. I was practicing (or at least trying to practice) hook grip, but that'll probably take a bit before it helps a lot.
Are there any grip strength exercises you recommend to help with the deadlift?
Thanks,
-Ryan
Hi Ryan,
Although there are all kinds of specialized grip implements available (there are a bunch at the gym) I think that the most useful approach to building overall grip strength would be to start using various types of thick handles.
At the gym we have a 2 inch axle barbell and a 2 inch chin-up bar plus a 2 inch vertical bar and a Rolling Thunder handle. Ask me about these next time you come in to lift and we can start working them into your training.
For when you are at other gyms you might want to think about buying a pair of Fat Gripz or wrapping a hand towel or cloth around a dumbbell handle in order to make them more challenging to hold onto. I have a pair of Fat Gripz that I can show you. They snap onto regular sized barbell or dumbbell handles.
A couple of other things:
- you can start to hold your last deadlift rep for as long as you can at the end of your final set.
-you can over-grip the bar when doing barbell and dumbbell exercises and chin-ups i.e. squeeze the bar harder than you actually need to.
Hope this helps,
Al
Hi Al,
I was doing deads this weekend again and my grip strength over the double overhand grip definitely seems like a limiter. I was practicing (or at least trying to practice) hook grip, but that'll probably take a bit before it helps a lot.
Are there any grip strength exercises you recommend to help with the deadlift?
Thanks,
-Ryan
Hi Ryan,
Although there are all kinds of specialized grip implements available (there are a bunch at the gym) I think that the most useful approach to building overall grip strength would be to start using various types of thick handles.
At the gym we have a 2 inch axle barbell and a 2 inch chin-up bar plus a 2 inch vertical bar and a Rolling Thunder handle. Ask me about these next time you come in to lift and we can start working them into your training.
For when you are at other gyms you might want to think about buying a pair of Fat Gripz or wrapping a hand towel or cloth around a dumbbell handle in order to make them more challenging to hold onto. I have a pair of Fat Gripz that I can show you. They snap onto regular sized barbell or dumbbell handles.
A couple of other things:
- you can start to hold your last deadlift rep for as long as you can at the end of your final set.
-you can over-grip the bar when doing barbell and dumbbell exercises and chin-ups i.e. squeeze the bar harder than you actually need to.
Hope this helps,
Al
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