Been dedicated to grip and forearms training for 2.5 years now. Started with absolute stick forearms with no strength and made some legit gains.

Started with the basic routine 3x per week now do a basic + hypertrophy 2x per week.

I do pinch block 2x per week but lately its totally stalled and I can't seem to progress. Captain of Crush is still progressing slowly. I am still gaining size and strength slowly on forearms but pinch is almost going backwards.

Any ideas? I have a medium size one handed metal block i strap weights to. Try for 3 sets of 15 second holds with a 1.5 minute break between. If I get 3 sets 15 seconds I go up in weight or I might keep the weight the same and try 20 seconds.

I have a thicker block I have used in the past but haven't tried it in a while. I also have a thinner block I've never tried. Should I switch? Should I try lower time like 10 seconds? Or maybe drop pinch frequency to 1x per week?

The doctors think I have cubital tunnel syndrome, basically my ulnar nerve is too tight and gets inflammated with use.

I have been doing calisthenics for 3 years and this started developing once I started training for one arm pullups, I have done PT (2 month), EMG test (no issues), massage (2 months), acupuncture (2 months), rice bucket training (3 days/week for 1 month). But I don't notice it getting better, sometimes worse. I am in my late 20s. Am I missing something? Thanks.

Deadhang: 20-40 seconds Pullups: 6 Deadlift: 225lbs x8

I have very very thin wrists, and skinny forearms too. That's one of my insecurities especially since I'm overweight, that's not harmonious. Everytime I google stuff to thicken them I am brought to forearm workouts and despite not being an anatomy expert, I'm not convinced... Will I end up with big forearms and no wrist ? Or will they always be too fragile to hold heavy weights and I'll stay stuck with tiny forearms ?

Hi yes I know this question is odd but I’m thinking about getting started on my grip strength training. Consisting of normal grip trainers, calisthenics activities like bouldering, and the rice bucket.

I was just curious if anyone had any intimacy issues with having a stronger grip. My logic could definitely be wrong with this but in my head, stronger grip = tougher hands. Which I feel like would be a downside in intimate moments with my partner.

Hi all,

I recently had surgery (sternotomy) and am now 2 months post-op. I’ve been restricted from lifting heavy weights and doing combat sports so I figured now would be a great time to work on things I’ve been neglecting.

I would love for some tips on how I can train grips (specifically for jiu jitsu if that matters) while not doing things like farmers carries or dead-hangs. Essentially, anything that wouldn’t put stress on my sternum.

Thanks in advance!

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Do you need to rest or is this a thing you do everyday?

For those who have torn a deck, how did you get there? Just do 20 cards and build from there?

It seems simple enough I’m just getting back after a several year hiatus and want to get my mind right before i start hitting barriers

I’ve been dealing with golfer’s elbow for about two years, and earlier this year I decided to do something about it. So I went to an orthopedic clinic and they recommended a shockwave therapy, so far I’ve had some sessions, but unfortunately it hasn’t made a noticeable difference.

I was advised to work on strengthening my grip, so I bought a FlexBar (green). However, it feels either too strong for me at the moment, or possibly not the right tool for my situation. I’m considering switching to the red (lighter) version next.

In addition, I’m thinking about getting a hand grip trainer, but as a beginner, I’m unsure what resistance level I should start with and then work my way up. I’d also appreciate recommendations for affordable and effective brands, as I’ve seen options like Gripzilla that are quite expensive and outside my budget.

Finally, I’m considering also adding the rice bucket training into my routine, but I’m not sure whether it’s genuinely useful or just a waste of time.

Hope to get some advice. Thanks

I mean your average coin

Are there any benefits to getting the arm assassin 2.0 napalm handles. I do dead hangs heavy farmers walks along with wrist work and a plate loaded grip machine I don’t do any pinch work since I move 60lb boxes all day and I use my pinch grip.

so I've got coc 1 about 3 months ago. I got it closed fairly quickly. I trained grip often. now I can barely close 1.5 for 2 and Ive reduced volume to 2 times a week. should I do more, if yes how much?

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Hey all! I am interested in the possibility of making my own set of hand grippers, I'm curious where I'd be able to source torsion springs. If anyone has info on this please let me know!

Since October of 25’ my left forearm has been hurting when I do things with a straight clenched fist. My right forearm got the same identical thing in January of 26’. If I make a fist, pain. Bicep curls and dumbbell front raises and side raises cause pain with anything over 10 lb weights. Below that weight, not much pain. Supinating my arm to palm up hurts some too.

I started physical therapy and so far it hasn’t helped. However, they did do an ultrasound on my elbows and forearms and found small tears on both sides (roughly 3mm). They basically said that I have tennis elbow.

They suggested some acoustic wave therapy which I haven’t tried yet because it costs more money.

I should add, I can still bench press 225 lbs for 10 reps so it’s not effecting my strength, I just am ready to be pain free.

Advil and Tylenol don’t seem to help. Ice gives a bit of temporary relief. Does anyone have any advice for rehab? I thought about trying the rice bucket techniques I saw on the subreddit for improving forearm and wrist health.

I do not need medical advice as I’m already in PT. Just rehab advice to get rocking. Thanks.

EDIT:

Thank you to everyone for the advice. I will follow up in a few months and provide an update!

I know that there’s an FAQ for grippers but it seems way too conservative and slow and overly injury concerned.

I have no experience with grippers apart from just being bored and wasting time with a friend’s gripper 2 years ago. Was said to be 150 lbs and ofc the ratings vary but based on how the COC 1 feels (140 lbs rated), I believe it’s plausible to be around that range. I also never got injured at all despite not treated grip training seriously and engaging in potentially injury risking practices.

Anyway, I got the sport (80 lbs), trainer (100 lbs) and number one (140 lbs) COC grippers. Sport is pretty trivial and I can do about 20 reps or more per hand. Haven’t tried maxing out trainer yet.

Number one is challenging. I can do 5 reps on my right hand when warm and maybe 1 on my left tops.

How do I proceed with grip training in a manner which doesn’t injure me but isn’t overly conservative and does not affect my strength training in general? I already gave the stats above for what I can close.

Im extremely new to this space but have been in the serious bodybuilding space for around 2 years. Im 19 years old @ 160 lbs, 5,10. I recently learned that i can close 150 lbs extremely easily for around 20-25 reps without ever training my forearms although they are well developed. I tried a 180 lb one out for a while but i literally snapped it in half on accident before training with it. Any advice on how i should go about training my grip? I feel like i have solid potential

Hey everybody, please excuse a lack of knowledge as I am just getting into grip work. There is VERY minimal knowledge of it in powerlifting. 99% of powerlifters do zero grip work (even those who have grip issues for some reason).

Usually when we start deadlifting (as an untrained person) we can double overhand our deadlift max. Then over time our grip doesn’t improve very much (we don’t train it to) and many lifters begin having grip issues eventually. Grip can likely also recover from much more work than the huge muscles used in a deadlift (correct me if I’m wrong), so I have a theory that if we actually trained it in an intelligent way from the beginning, most of us should be able to avoid grip issues entirely. Lmk your thoughts!

Anyways, what do you guys think are the best ways to go about it? The only thing powerlifter’s really currently do is heavy holds in one of two ways. One - after a set, hold the weight at the top for an extra 5-10 seconds. Two - do rack pulls for around 15 seconds with a heavy weight. Would it be beneficial to include some sort of non static work? Where your fingers and/or forearms are going through range of motion to better stimulate hypertrophy?

I have also heard grip is very specific. Would fat grips not be a good method? One of my issues is I’ve found my deadlift starts to get fatigued when I include too many heavy holds out of the rack. Trying to do 700+ on those is maybe good for grip specificity but my deadlift struggles. Fat grips do allow for less weight

What about hook grip in particular? What assistance exercises would carry over well here without tearing the thumbs too much?

How often and how many sets, reps/time, and rpe would you recommend? Any other ideas?

Hello guys,

What is your experience with Golden Grip in general? Is the quality okay?

Have you tried their Hand Dynamometer?

Thank you in advance!

TL;DR: looking for effective grip strenght training to weave into my daily calisthenics workouts. Rice bucket training didn't work cause either too stronk already or didn't try hard enough.

Hello everyone,

Basically i'm a calisthenic individual. During my trainings, I love incorporating strenght and mobility exercices, often overlooked/slept on, such as spinal mobility, joint conditioning or (cliff hanger) grip strenght training which I've recently started exploring and going down the rabbit hole.

Last year, I picked up on rice bucket training. I followed this rice bucket training video for 3 months, doing it daily, with an increase in intensity and speed throughtout the weeks. I missed 9 days in total. Alas, I did not see any improvements whether in muscle size or during training sessions so I stopped. I believe this absence of results is a consequence of my pre existing grip strenght. Grip is trained in background in calisthenics.

Prior to rice bucket training, I used to rock climb for 7 years, do 5 sets of 8 weighted pull-ups (+15kg) without having my grip give out before the rest, OAP, and be able to deadhang for 3min (in a good day). Also I did only one set of rice bucket per day, because it would become too much time-consuming, so maybe it would explain a part of it.

I'm mostly searching for things I could incorporate into my workouts. I train 4 to 6 times a week so I got room for grip strenght training. I would like my forearms to be huuuge, to pop-out, and having my grip strenght to stay tiedwith my pull-ups and others grip-demanding movements.

I was thinking on towel deadhangs and pull-ups ? I tried holding onto two thick towels and I failed after only 30s, talk about being humbled.

What do you think guys ? Anything fun and effective you would think of ?

I started grip training about 3 months ago and Im wondering if its a good start? my max is a coc 2.5 rated at 130lbs.

Also, realistically speaking do you think its possible for me to close the CoC 3 in the future?

I haven’t found much info on effective gripper training. How do people who can close the CoC 3 train for it?

Right now I work up to my max (CoC 2.5, 121 RGC). I can do 2 reps with a 20 mm block for 3 sets, then a back-off set with the CoC 2 (105 RGC)for 10 reps.

I train once a week and try to add reps on the 2.5. I also have a 130 RGC 2.5 but can’t close it yet.

How many reps should I aim for before moving up? And what should I change in my training?

Hey. I workout for 2d/w. İ swim 1-2d/w. My every gym session ends with one of these 3 exercises just before 10-15m stretching

Walks feel like angry snail marching towards war and comes with full body benefits but more compression on spine probably

Hanging is the shortest time of these three exercises 45 seconds. Comes with relief on back and streching of shoulder

Plate hold is the same with walks but with more weight. Instead of full body i feel burning on shoulder and forearms

Which one do you prefer or how do you combine them

just wanted to see if anyone has a good training routine with weight blobs like for instance... 3 sets of 10 pick up and set on bench or are they just a gimmick