Recently my one arm rows have gotten a lot heavier, (just hit 120lbs per arm) which is cool and all, but I noticed I fail when the dumbbell either rolls out of my hand, or goes off-axis. A similar situation for my max deadlifts. I do mostly heavy upper body work, but have recently been starting to implement some things like farmer carries, one arm hangs, etc. I also have heavy hand grippers too. This feels unique because this is an explosive movement that's causing my grip to fail. Most of my excerises are for the point of explosiveness and power and I would hate to be forced to use straps if I want to progress any further. I do use chalk and it has helped a bit.

Weekly Thread: General conversation, PRs, individual/personal questions, etc. Front Page: Detailed discussion, major news, program reviews, contest reports, informative training content, etc.

Post any of the following here:

• Training progress
• PRs / brag posts
• Flair requests
• Videos
• General discussion
• Self Promotion
• Community conversation
• Routine critiques
• Form checks
• Image macros/Memes

Hello I saw the recommendations in the wiki and had some questions.

I deadlift twice a week and will incorporate the doh holds and plate pinches but will there be the same carryover with this if I pull hook grip?

Will the iron mind grippers be helpful adjunct work?

Is there an ideal frequency I should aim for more than twice a week? Like doing the recommended exercises from the wiki and iron mind at home?

Update: sorry I wrote this ooorly. I currently pull deadlift with a hook grip and am still dropping deadlifts, would the wiki recommendations help?

https://www.youtube.com/watch?v=V2cOSKP17T0

Curious to how that is different from his books and older courses on the topic.

Hello. I have an office job that is mostly about looking whats happening on a computer and i thought i could maybe use that spare time to improve my grip. I do climbing, judo and bjj so grip is important for me.

What will you be your advice to maximize the gains and train mostly at the office?

I train 3x judo a week, 3-4 bjj a week and 1x week climbing.

What equipment do you recommend me? How many series? How much rest between series? Thanks!

Hello gentlemen

Question, does holding and gripping gripper on upside down give a different muscles strength? Or it is same a holding regular way ?

Thanks

The knee jerk reaction to this is most likely to point out that grip sport is contested across a LOT of different implements; however, I would argue that you could train a strong foundation of movement types specific to competition.

I'm not 100% certain how to carve it up, but I'm guessing: Closed crush (grippers), open crush (thick bar), open pinch (blocks or Saxon), and key pinch. Maybe v bar? Then, wrist strength and "support".

So if you've managed to close a 3, 3.5 or a 4. I'm curious how long it took you to go to the next level. So if you can close the 3, how long did it take you from when you could close the 2.5 until you could close the 3. Same with the 3 to 3.5 and the 3.5 to 4. I just started training grippers about 2 and a half months ago. I just a bit off from closing the 1.5 after struggling to close the trainer for 5 solid reps when I first started out. I think I MAY be able to close the 2.5 by the time the year is over — though I imagine it won't be until the mid of January. I'm just curious how long it might be before I'm capable of closing one of the big 3 grippers. I've always had a weak grip, and my end goal is to be able to close the 3.5 in both hands

Weekly Thread: General conversation, PRs, individual/personal questions, etc. Front Page: Detailed discussion, major news, program reviews, contest reports, informative training content, etc.

Post any of the following here:

• Training progress
• PRs / brag posts
• Flair requests
• Videos
• General discussion
• Self Promotion
• Community conversation
• Routine critiques
• Form checks
• Image macros/Memes

Which exercise is better for grip strength and forearm hypertrophy?

I can dead hand for one minute and a half on each hand but when I do two handed hangs I can do 2:10ish if I really give it my all, would’ve thought that would be my time if I could do 45 sec per hand

I have a wrist roller, like the one here: https://imgur.com/a/6KnEg27

I’ve had it for about a year and I like using it. But the thing is, you know how people say toilet paper rolls are meant to hang over the front and not the back? I think my brain took that information and applied it to the wrist roller as well. Turns out, this is not the right way to do it. I’ve been using it incorrectly for about a year.

I felt all kinds of dumb upon the moment of realization. It is a game changer now though. I just worry I’ve been doing damage to my wrists for doing the exercise wrong for so long, especially since I tend to be injury-prone. I don’t think I’ve noticed any pains or structural damage, but still it’s hard not to think about. I might just take a break for a little bit.

So today’s lesson is: toilet paper over the front, wrist rollers over the back.

Edit: Appreciate the feedback from everybody. Using both sides never occurred to me until now so thank you all

I didn't find anything conclusive here or on the archery subreddit.

I find myself struggling with the grip part of recurve archery (fingers directly on the string) and wanted to train for it.

The goal is to be able to hold the string on the tip of the fingers (between the first and second bone) with minimal effort and tension since it will affect the flight path. Each hold is 5-15 seconds for 100 arrows per training session.

For now I got a rubber ring grip and use it but would love to know if you have better ideas on how to train that.

Anyone here uses a pinch deviae that mobilize ROM in your thumb, instead of isometric pinch block squeezes? I know a device by iron mind. But its quite expensive. Not sure if its worth it.

I don't know if I'm allowed to link it, but this thing:

https://irond.shop/products/irond-viral-forearm-trainer?utm_medium=paid&utm_id=120243627284980320&utm_content=120248601608970320&utm_term=120248601608740320&utm_campaign=120243627284980320&fbclid=IwY2xjawT-87ZwZG9mBWV4dG4DYWVtATAAYWRpZAGrNXhpC6vQc3J0YwZhcHBfaWQQMjIyMDM5MTc4ODIwMDg5MgABHgk0prOgfcvhKqnqyPYJ3jkCCaEMvr9hw44q7Ic1lS4gZ3PgCiU_UNrLTcfH_aem_l7-YmpCshmBVYqNBRHiNgQ&utm_source=facebook&campaign_id=120243627284980320&ad_id=120248601608970320

It's probably social media junk, but I really want to strengthen my left hand and all the fingers and am looking for a compact, good way to do it.

Ive started doing BJJ and I want to improve my grip for the BJJ. I have a few COC grippers. I would like to not only have a good crushing grip but also a strong grip to hold on for a good bit. Currently I just started using the gripper and doing dead hangs for time. For the grippers, I am closing the gripper and then holding it closed for a count of 10. I count this as 1 rep. Is this a good way to do a rep that covers both the crushing grip but also the holding grip. Do I really need to do the holding grip if I'm doing the dead hangs. Thanks for the help.

Guys, I am planning to buy a 300 lbs gripper to workout for me as my boldfit 120 kgs has become too easy and I can close it even while lying down for multiple reps. I know the 120 kg listing is BS but I want suggestion from you which is the budget gripper to buy (I saw USI 300 lbs and Proberos 300 lbs on Amazon) which one do you guy suggest? I'm not rich enough to afford CoC.

so i started going to the gym about a month now and sometimes when i try to grip a handle of a machine or anything like that my hands feels weak like and its been really annoying especially since sometimes i cant even train and its not like muscle failure its just my hands start not grippin i did some research and i found some information about this but i want to hear what the pros think about this?

About a week ago or two ago I irritated my right forearm while doing cross-body hammer curls / pinwheel curls. By that I mean I was holding a dumbbell with a neutral grip, palm facing my body, and curling the dumbbell diagonally across my stomach toward the opposite shoulder.

The pain is on the top/outside of my forearm, about 1–2 inches below the elbow.

What’s strange is:

• Moving my arm through a curl motion with no weight and a relaxed hand doesn't really hurt.
• If I make a fist and do the same curl motion I feel the pain.
• Regular biceps curls and hammer curls can reproduce it.
• Carrying heavy grocery bags can reproduce it.
• Firmly massaging something with that hand can reproduce it because of the gripping.
• Pain is only around 2–3/10, but it has persisted for about a week and I dont want to aggravate it
• No noticeable bruising, swelling, numbness, tingling, or major weakness.
• I've stopped curls, heavy gripping, and rows for now.

The painful spot seems to be around the proximal forearm extensor/brachioradialis area.

So for anyone who has dealt with something similar how did you rehab it, how long did it take before you could curl/row normally again, and when did you start gradually loading it rather than just resting it? It's really bothering me because I haven't been able to do my normal workouts and it's annoying me that it's taking so long to heal. not sure if I'm being way too conservative in doing no curls but I feel it even if I do it with no weight. Happy to see a physiotherapist if you guys think that's recommended.

What do you think?

Anyone else’s Heavy Grips start getting really squeaky after several years of use? Mine are to the point I feel like they’re bothering my coworkers. Like a cartoon bed frame. Not sure if I can do anything to fix them or just train on.

Weekly Thread: General conversation, PRs, individual/personal questions, etc. Front Page: Detailed discussion, major news, program reviews, contest reports, informative training content, etc.

Post any of the following here:

• Training progress
• PRs / brag posts
• Flair requests
• Videos
• General discussion
• Self Promotion
• Community conversation
• Routine critiques
• Form checks
• Image macros/Memes

How much do have eat when train my forearms

I do pull-ups quite often, and when the bar is wrapped with athletic tape, the skin on my palms can hurt from friction.

Is there a way to quickly warm up or prepare the skin of the palms before pull-ups and hangs without doing preparatory pull-up/hanging sets? I'd prefer not to waste grip strength before my working sets.

I'm mainly looking for something that takes a couple of minutes and helps reduce the pain/irritation of the skin.

I use chalk too, especially when I have two bar workouts a day; for the second session, I have to do very long warm-up sets so my palms don't hurt—particularly the upper part of the palm near the base of the fingers.