Don't Let Your Grip Hold You Back: A Guide to Building Grip Strength

We've all been there, you load up the bar for your deadlift. You're ready to try a new weight and push yourself. You grip the bar, plant your feet, and as you begin to lift you feel a new sense of accomplishment. But then, halfway up your grip starts to give out. You try to muscle through, but your fingers are slipping. You're forced to drop the bar before completing the rep.

Frustration pours over you. Your legs were ready for that weight, but your forearms and grip gave out. You realize you are unbalanced.

Why Grip Strength Matters

Grip strength isn't just about being able to hold onto the bar – it's a fundamental aspect of your overall lifting capability. A strong grip enables you to lift more and lift safer. Without it, you force yourself to either lift below your means or rely on straps for support. While there's nothing wrong with using lifting aids, it's important to grow these muscle groups together.

Perhaps most critically, grip fatigue can cause you to injure yourself. When your grip starts failing, it's tempting to compensate with improper form just to complete the rep. Would you rather risk injury and be out of the gym for weeks, or take a few weeks to build up your grip and create a stronger foundation to eventually lift more? Let's assume you prefer to not risk injury...

Comprehensive Strategies for Building Grip Strength

1. Scale Back to Scale Up

• Temporarily reduce your working weight to a level where you can maintain proper grip throughout all sets
• Focus on perfect form and grip engagement
• Gradually increase weight as grip strength improves
• Consider implementing double-overhand grip for lighter sets to build additional strength

2. Targeted Forearm Training

• Add dedicated forearm exercises to your routine:
  • Farmer's walks with heavy dumbbells
  • Plate pinches (hold weight plates between thumb and fingers)
  • Dead hangs from a pull-up bar
  • Wrist curls and reverse wrist curls
• Aim for 2-3 forearm-specific training sessions per week

3. Smart Use of Lifting Aids

• Use lifting hooks strategically for very heavy loads
• When using straps:
  • Never wrap so tightly that you restrict circulation
  • Save them for your heaviest sets
  • Use them as a tool, not a crutch
• Apply chalk when needed for better grip
  • Liquid chalk works well and creates less mess
  • Keep chalk use moderate – you still want your grip to work
• Apply specially designed athletic tape, such as Shadowz Grips, to enhance your grip
  • Protects your hands from calluses, cuts, blisters, and other hand injuries
    
  • Thin hand tape provides more dexterity so you don't lose any feeling when lifting

4. Progressive Grip Training

• Start with shorter hold times and lighter weights
• Gradually increase duration and weight
• Mix up your grip training with various implements:
  • Thick bars
  • Towel pulls
  • Fat Grips or similar attachments
• Include both crushing grip (like with heavy holds) and pinch grip training

5. Recovery and Maintenance

• Give your forearms adequate rest between training sessions
• Use a roller or massage ball to prevent forearm tightness
• Stretch your forearms and hands regularly
• Consider using compression sleeves for heavy training days

Building Your Grip-Focused Program

A balanced approach to grip training might look like this:

1. Primary Deadlift Day

• Regular deadlifts with double-overhand grip for warm-up sets
• Working sets with mixed grip or hook grip
• Finish with 2-3 sets of farmer's walks

2. Secondary Grip Day

• Plate pinches: 3 sets of 30-second holds
• Dead hangs: 3 sets to failure
• Wrist roller work: 2-3 sets forward and backward

3. Maintenance Work

• Incorporate grip training into other exercises
• Use thick grips on pull-ups
• Add towel pulls to your rows

Remember, grip strength develops gradually. Be patient with the process and consistent with your training. In time, you'll find yourself confidently gripping weights that once seemed impossible to hold.

By following these guidelines and maintaining a balanced approach to grip training, you'll build the foundation needed for heavier lifts while reducing your risk of injury. Your deadlift numbers will thank you, and more importantly, your body will too.