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  1. SamHarber is offline

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    Posted On:
    2/03/2005 6:47am

    supporting member
     Style: BJJ

    --
    Hell yeah! Hell no!

    Grip Strength

    My left hand can't grip enough to complete my deadlift sets.

    How do I strengthen my grip?
    Taking responsibility for my actions since 1989
  2. Judah Maccabee is offline
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    Posted On:
    2/03/2005 7:00am

    supporting memberhall of fameBullshido Newbie
     Style: Krav / (Kick)Boxing / BJJ

    --
    Hell yeah! Hell no!
    One of the best techniques to improve grip comes from rock-climbing conditioning.

    Starting off with light weights, put your hands down at your sides and pinch together two weight plates so that you have four fingers on one side and your thumb on the other. As your grip gets stronger, up the weight.

    You can also use a "Fat Man" bar which is extra-thick, or just wrap a towel around a standard Olympic bar (45lbs) to widen the grip.
  3. SamHarber is offline

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    Posted On:
    2/03/2005 8:00am

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     Style: BJJ

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    Hell yeah! Hell no!
    Quote Originally Posted by samurai_steve
    Starting off with light weights, put your hands down at your sides and pinch together two weight plates so that you have four fingers on one side and your thumb on the other. As your grip gets stronger, up the weight.
    What sort of time period should I be looking at holding them for?
    Taking responsibility for my actions since 1989
  4. Sungam is offline

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    Posted On:
    2/03/2005 8:26am


     Style: Aikido, bad breath

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    Hell yeah! Hell no!
    I know I shouldn't say this in this forum ... but start wanking with your left hand :-)

    I used to weight train and did alot of reverse forearm curls (like a normal bicep curl but with your hands over the other way) and also forearm curls where you sit down, get a dumbell in left hand, place back of forearm on left thigh with wrist at knee and then let the dumbell roll down tha hand to the end of the fomgers and then bring it back up by curling your fingers back into a fist and then bring the fist up as far as it can go. Also the same thing but with your hand over the other way. Also using a normal bar , sit down, put both forearms on thighs with wrists at knee and move hands up and down. Not sure if these exercises are good for you but I got a very strong grip. Make sure you stretch well afterwards.
  5. Judah Maccabee is offline
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    Posted On:
    2/03/2005 8:29am

    supporting memberhall of fameBullshido Newbie
     Style: Krav / (Kick)Boxing / BJJ

    --
    Hell yeah! Hell no!
    Quote Originally Posted by SamHarber
    What sort of time period should I be looking at holding them for?
    "Till fatigue" worked for me.

    You can also carry around a racquetball or the like and constantly squeeze at it during the day.
  6. Matadon is offline

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    Posted On:
    2/03/2005 9:48am


     Style: Kouhiijitsu

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    Hell yeah! Hell no!
    If you do pull-ups, try doing them on your fingers, or if you have the space and a spare $45 - $90, get a climbing hangboard with a set of pinch-holds on it, and hang from those until failure.

    Also from climbing, make a roller -- a bar with a thin rope through the middle, tied to weights. Roll up the rope with your arms straight, and roll it down; when one full up-and-down becomes easy, up the weight.

    Plate grips (detailed above) are good, too.
  7. Judah Maccabee is offline
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    Posted On:
    2/03/2005 10:06am

    supporting memberhall of fameBullshido Newbie
     Style: Krav / (Kick)Boxing / BJJ

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    Hell yeah! Hell no!
    Oooooh, yes, the roller is a good one. That's mostly killer on the forearms, but it gets the grip too.

    Thread a rope through the weight and attach it to a bar, stand on a box, and hold it parallel to the ground. Just reiterating what Matadon said.
  8. VikingPower is offline
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    Yes Koto got his name changed, quit asking...

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    Posted On:
    2/03/2005 11:53am

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     Style: Kyokushin Karate

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    Hell yeah! Hell no!
    Ya'll knew I'd be jumping on this one like a foreign whore jumping on a soldier on payday :)

    For individual hands, there's a lot you can do. Plate pinching, as mentioned before, is great. You can also try with the thumb and the last two fingers instead of all four as that's typically the part of your grip that goes first. Stress balls, tennis balls, and hand grippers are perfect as well (a CoC will set you back $20 and get you plenty of good hand strengthening). Another fun one is you know the Chinese balls you roll around in your hands? Get good with a set of those, then start doing it upside down. You'd be surprised how much harder it is and how well it works your grip. I just found out about these a few weeks ago and these babies are a blast. One-arm pullups will help that out too, just start them off assisted at first (right hand grasping the left wrist) and rock on from there.
  9. PizDoff is offline

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    Posted On:
    2/03/2005 12:08pm

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     Style: Grappling

    --
    Hell yeah! Hell no!
    Quote Originally Posted by SamHarber
    My left hand can't grip enough to complete my deadlift sets.

    How do I strengthen my grip?
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