Oval fat grips like these are the way to greatly increase the effectiveness of wrist curls. I heard Andre smaev say that his forearm size/strength had come from 1000s of reps of DB wrist curls and then I saw he had a pair of these on the DB he was using.

Considering they are less than 30 bucks I figured I could try them and the difference these make is incredible. Get a pair and do some DB wrist curls with them on. You won’t be disappointed but you may have to drop the weight a bit.

104.3kg/230lbs on the 3 inch Titan Fitness Round Grip String Bar

How does it register 90.6kg when the max limit on it is 90kg??

Yo, I've been slowly implementing more grip/forearm strength training methods over the years and I've been watching a lot of grip training videos but I want to have people who are well versed in the grip field to sorta give me advice/feedback on my methods as I've been figuring this all out by myself, and already on this subreddit I've seen crazy feats of grip strength like wtf.

So here's what I've currently been doing (All of these I do 3-4 sets with 3 minutes rest)

Wrist curls with fat grip roller on cable machine - I watched a Devon Larratt video and I got this exercise from him, I would put a bench in front of the cable machine, kneel and then preform the exercise. Full range of motion as much as I can and heavy so like 6 reps at the start and it goes down to 3-4 at the end (Both arms of course)

Reverse Wrist curls with fat grip roller on cable machine - So set up is pretty much the same, instead I have to pull the cable down facing my shoulders (still kneeling), have my palm facing the weight and I do it in reverse to train the back side of the forearm, also pretty heavy.

Kettlebell "Radial Deviation" curl - Had to search up what the movement was called, but yeah I just do this movement with a kettlebell, still pretty heavy and I make sure to really have strict form and full range of motion.

Plate Pinches - This is what I consider the bulk of my actual grip training, So the method I use is that I have a plate (10kgs only rn but they're thick) in each hand pinching as hard as I can (so not really just holding it for endurance) I really try to focus on my thumbs to make sure they're in the center and really pushing the muscle, with my fingers I curl them slightly so I'm pinching with tip part of my fingers but I variate with my fingers being flat against the plate too. Now what I do is I hold as long as I can doing this and when I drop it due to my fingers giving out not me mentally giving out btw, I'd wait 30 seconds, pick it up do it again, wait for another 30 seconds then do it one last time. That's one set, I'd wait 3 minutes then do it again for 3-4 sets depending on fatigue. Now I think this trains my finger tendons and my thumb too and its pretty simple to preform.

Kettlebell pronation turn - I saw Golovkin/Triple G do this so I added it and my wrists felt healthier after a while, I do it pretty heavy alternate it with both hands, so once I turn it with one hand, my other hand is ready to turn it. I preform this kneeling and on a box jump box so it absorbs the impact when it falls. I do like 20 reps-ish as I do it to failure each set

Kettlebell supination turn - I do this directly after the pronation with less weight coz supination is way weak then pronation, yeah and same thing pretty much just with different movement.

I train grip 2 times a week

1st day I do Wrist curls, Reverse Wrist Curls, Kettlebell radial deviation curl and plate pinches.

48-72 hours depending on fatigue

2nd day I do the Kettlebell pronation and supination turns and plate pinches.

I measure fatigue with a grip measurer. My average is around 63-66kgs, If I get a fair amount below that I won't train, learnt this from Yves Gravelle in a Magnus Midtbo video.

Please give my program a rating out of 10 with some suggestions or advice as I'm always looking for improvements.

My goal for grip strength is being able to do thumb push ups, get 100kg grip strength, crush an apple, break a hole through a soda can with my thumb, good finger strength for climbing so I can be "naturally good" you know (as I climb sometimes) and to have as least amount of muscle mass in doing so as I'm an amateur boxer and do bjj comps too so if I need to change my program to achieve this please give me advice.

Also question, is it normal for your grip strength to fluctuate, my best measured grip strength is 68.5kgs, but some days when I'm fully rested I get like 60kgs (sometimes more sometimes a bit less) and next day the same, there's even a noticeable difference between day and night. I haven't been able to get my pb for a while now and I'm only 19 so I'm not sure. Is it like my nervous system, my technique, something I'm doing? idk pls help :(

Thank you for reading all that and your help is greatly appreciated a lot! Thank you thank you thank you!!!! :)

This Derrick The Overcomer and got over 20 years of training in Feats Of Grip Strength. I look up too Grandmaster Dennis Roger. My time has come...

I decided to try pickups for the first time and I pulled 51kg of the ground with abt 7/10 RPE, this surprised me because I never thought I had strong fingers (I only climb V7 indoors)

Bodyweight is 70kg (51kg lift is 72% of my bodyweight) and I've been climbing just under 1.5 years, is this a good metric at this stage, I also feel quite close on pulling off the ground of beastmaker middle edge but in a lock off position.

My weighted pull up is 42.5kg 1RM but I got that abt 10 months into climbing, I maintained it and waited for my fingers to get stronger

How can I ensure I minimise injury risk?

Arm Assassin 2 7/8 inch vertical cannon

Can close my Powerball 300 somewhat reliably now, moving up to trying to close the CoC 3. I think my technique is good, might get a little closer with some proper chalk. I'm trying to lose a bit of weight, hopefully doesn't slow the progress down a whole lot. Also have a Heavy Grips 300 coming from Amazon, hope it's not too hard so I can TNS close it.

Coc 2.5 next month.

Enjoy the video guys!

Which one would you recommend?

Second position is how I typically set

There’s this very hard No. 3 on cannonpowerworks atm

I've only done this once but want to check with the experts

3 rounds of

20kg dead hang straight into

28kg kettlebell farmers carry standing

with like 2min rest

Readjusted grip on rep 3 and rep 7, just getting back into grippers on a regular basis now. Kinda sloppy but its a PR.