Help with grip strength

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Xab

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Hey guys, I've been following the awesomeness that is The New Rules of Lifting, and I'm kickin' ass on it - I've lost eleven pounds already! I'm having some real problems with DLs and RDLs though, not because my back or legs aren't into it, but because I can't hold onto the bar long enough to do the exercises.

Anyone have any good way to increase my grip strength? Today's the first day on Fat Loss II and those snatch-grip deadlifts look painful. :bncry:
 
One simple exercise that you might do is the static hold, just load the up the bar that you deadlift with a weight that you consider heavy, deadlift the bar and hold it in the top position for as long as you can. Do 3-5 sets of these once a week. Experiment with the weight, go heavy when doing static holds and do it with weight that you can hold for only 10 to 15 seconds.

You might experiment a bit with the grip. Grip the bar so that one arm holds the bar with pronated grip and the other arm has supinated grip. I think it's called alternate grip.

Here's a good article with exercises for the grip Bodybuilding.com - David Robson - Get To Grips With Hand Strength: Develop Your Grip. .

Also, if you are still struggling with the grip, you might try using wrist straps.
 
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when I do cable pulls, or face pulls, or whatever you call them, I put my towel thru the handles, I also do pullups with a towel over the bar, and my grippers have gotten alot better.
 
Yeah that towel trick is great... you could also just grab the pull up bars and hang for as long as you can... it will get real hard. The static holds are great as well... Just like building anything else really
 
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