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Building grip strength

wollff

Level 1 Valued Member
There is many ways to build grip strength here is few.
Finger and Thumb Muscles

Flexors (fist bump)


  • Pollicis longus (thumb flexor)
  • Flexor digitorum superficialis and flexor digitorum profundus (all finger flexors)
Those three muscles also flex the wrist along with the palmaris longus, flexor carpi ulnaris (adductor), and flexor carpi radialis (abductor).


Extensors (high five)

  • Extensor pollicis longus and brevis (thumb extender)
  • Extensor digiti minimi (pinky finger extender)
  • Extensor indicis (index finger extender)
  • Extensor digitorum (all finger extender)
Those four muscles also extend the wrist along with the extensor carpi ulnaris (abductor), extensor carpi radialis longus (abductor), and extensor carpi ulnaris (adductor).


THE THREE TYPES OF GRIP​

You can train each type of grip using a variety of methods, the best way to develop overall grip strength is routinely training each type of grip.

CRUSH GRIP​

Crush grip is the grip between your fingers and palm. A typical example of this would be if you were to close your hand as tightly as you can. This is the crushing motion.


PINCH GRIP​

Pinch grip is the strength between your finger and thumb. Probably the least common used in every day life, but a strong pinch grip enables you to perform some awesome looking grip feats.

SUPPORT GRIP​

Support grip is extremely important. This is basically your endurance or how long you can hold onto something. In the wonderful world of grip, we like to push ourselves to the limits, and ensure all kinds of strange pain.

EXTENSION

The act of opening the fingers and thumb.


1.Three Types of Grip Styles For Deadlifting​

The grip refers to our hands wrapping around the bar. It is the connection between our body and the bar. There are three different kinds of grip that we can utilize when deadlifting: double overhand, mixed grip, and hook grip. Each grip styles have pros and cons, which we’ll discuss further.

1. Double Overhand Grip

Double overhand grip is when you have two hands over the bar.
This is typically the grip everyone starts off with. It’s the most natural hand position and requires no learning curve. You can also gain significant levels of strength using the double overhand before your grip starts to become an issue.

When you deadlift, you might notice the barbell spins — barbells have a bearing which allows them to rotate. Under maximal loads, the double overhand grip will give up quickly because the bar is able to rotate out of our hands. With a double overhand grip nothing is stopping the rotation as soon as the bar starts slipping.

2. Mixed-Grip

Mixed grip is where you hold one hand over and one hand under the bar.
This grip stops the rotation of the bar, which allows you to hold onto heavier weights. If you’re using a double overhand grip and failing under maximal loads, the mixed-grip is the easiest solution to impelment in order to see immediate benefits.
One cause for concern in the mixed grip is the risk of tearing a bicep (on the underhand arm). However, this is largely due to improper technique. If you keep your arms straight and avoid jerking the deadlift, the risk of tearing a bicep is unlikely. As soon as you bend the elbow on the underhand arm you put an incredible amount of stress on the bicep. Simply keep your arm straight throughout the entire range of motion to reduce the likelihood of bicep tearing.

3. Hook Grip

The hook grip is where you hook the thumb under the bar and then wrap either 1-3 fingers over your thumb.
Typically you should be able to get your first two fingers (index and middle) over your thumb and maybe even your third (ring) depending on your hand size. Both hands are overhand and the thumb is essentially sandwiched between your fingers and the bar.

This style of grip prevents the bar from rotating, and at the same time prevents any sort of imblances between your right and left arm like discussed in the mixed grip. Stronger than the standard double overhand grip, and safer than the mixed grip, hook grip is well worth trying out.

There are two cons to the hook grip:

First, it’s incredibly painful on your thumb with the amount of pressure between your fingers and the bar. There’s no simple way to avoid the pain other than to build up your thumb durability over time. Many powerlifters quit on the hook grip and return to the mixed grip simply because they can’t handle the pain.

Second, lifters with shorter fingers won’t be able to do hook grip because their fingers can’t wrap around the bar and grab their thumb. The longer your fingers, the easier hook grip will feel.

How to Train Your Grip​

The best way to work grip is by doing extended holds with the barbell.
In competition, you are only concerned with holding one rep waiting for the referee to give you that sweet down command. So a simple way to train your grip is to try to hold your last deadlift for an extended hold (5-10s). For example, if your workout is 5 sets of 5 reps, then on the last rep of each set you’ll hold the bar at the top for an extra 5-10-seconds before putting the weight down.
At the end of your deadlift session perform:

Week 1 – 70% of 1RM * 10 second hold * 3 sets

Week 2 – 70% of 1RM * 15 second hold * 3 sets

Week 3 – 75% of 1RM * 10 second hold * 3 sets

Week 4 – 75% of 1RM * 15 second hold * 3 sets

2. Dead Hangs For Pull Up Grip Strength​

Dead hangs for pull-ups are a fantastic way to improve your grip strength. Not only does it directly challenge your handgrip, but it also strengthens your back muscles, shoulders, core, and forearms.

Using a pull-up bar, or simply some playground equipment, grab on with an overhand grip and pull your feet off the ground so that you are hanging with full arm extension overhead. Do this until fatigue. Perform 3-5 sets of 20 seconds to failure while resting in between each set. Perform dead hangs multiple times a week for optimal results.

To track your progress, time your first hang. Hang on until you drop. Record your time, then keep doing these multiple times a week for 2 weeks. Now time yourself again and see how you compare to your past self.

In addition to strength and grip, dead hangs also decompress the spine. An added benefit to a simple and effective exercise.

The key takeaway here is to challenge yourself. It isn’t enough to hang for a few seconds and rest. The end goal here is to improve grip strength so that you can endure the difficulty of consecutive pull-ups, so keep that in mind the next time you do dead hangs.

Fat Grips​

Utilizing fat grips is another great way to improve grip strength for pull-ups. By increasing the circumference of the surface you are holding onto, you activate muscles that wouldn’t otherwise be activated.

Thicker handles strengthen musculature, reduce joint-related injuries, and ultimately make the grip much more challenging than a standardized pull-up handle. The more difficult your training, the easier the performance will be when it comes to game time!

Use pull-up bars with thicker handles, purchase “Fat Gripz” to place on barbells and dumbbells, or even place them around the pull-up handles themselves.

Increase Pull Up Training Frequency​

The more you do something the better you get at it, right?!

Training frequency is strongly correlated to improvements in whatever you’re working towards…Training something twice a month won’t suffice.

Sure, recovery is extremely important and needs to be taken into account in any training program. However, if you follow the recommended rest periods and take the necessary recovery days, training frequency should be at the top of the priority list.

3.Farmer’s Carry

How to Do the Farmer’s Carry

You can use various tools to perform farmer’s carries with — teo barbells loaded with weight plates, farmer’s carry handles, dumbbells, or kettlebells. Even a trap bar is a suitable carrying implement. Whichever tool you choose, the base mechanics are the same.
  • Stand with the weights (in this example, we’re going with dumbbells) at your side. Hinge at your hips to bend over and grab each dumbbell. Lift with your legs to stand up with the weights.
  • Walk with the weights in hand. Maintain a steady, upright position and posture. Do not allow the weight to move laterally or favor one side over the other. Use short, fast strides to increase your performance at first.

Farmer’s Carry Sets and Reps​

You can choose to incorporate farmer’s carries into your program as a conditioning move, finisher, or accessory to more traditional barbell lifts. Or, you might center this lift as one of your main programming ingredients. Either way, you’ll still want to program according to your specific goals.

  • For Grip Strength: Using 70 to 75 percent of what you can lift, walk 30 to 40 meters with excellent form. Perform three to four rounds.
  • For Endurance: Using 55 to 60 percent of what you can pick up, walk as long as you can until failure. Rest as needed between sets, performing four to five rounds.
  • For Conditioning: Load up your equipment with 60 to 65 percent of what you can lift and walk as long as you can to prevent failure. Repeat for three to six rounds, resting as little as possible between sets.

Capitans of crush hand gripper​

1. You can close No. 1 # for a example take No. 0.5# for warming up then No. 1# for 3 x to failure and No. 1.5# few slow eccentric.
2. What do you think of doing isometric hold for example if you can close No.1# take No.1.5# close with two hands and keep wit one hand for as long as possibile 3 to 5 times to failure 3 min. rest time. For how long you must be able to hold before you can closed it for one rep?
 
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Some sites on internet i can find

 
I disagree.
I think support grip is statically holding something, eg a deadlift. I don’t think it is an endurance thing. It certainly can be but that isn’t a defining characteristic.
 
I
Some sites on internet i can find

I believe he means if you are going to directly quote websites, give them credit.

For example -

Fat Grips​

Utilizing fat grips is another great way to improve grip strength for pull-ups. By increasing the circumference of the surface you are holding onto, you activate muscles that wouldn’t otherwise be activated.

Thicker handles strengthen musculature, reduce joint-related injuries, and ultimately make the grip much more challenging than a standardized pull-up handle. The more difficult your training, the easier the performance will be when it comes to game time!

Use pull-up bars with thicker handles, purchase “Fat Gripz” to place on barbells and dumbbells, or even place them around the pull-up handles themselves.
 
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