ShapeFit.com

[Natan]

Hi

I just discovered that I have a very poor grip which I want to correct, can anyone give me some advice?
what can of exercises should I do and how often?...are those clipers any good?

Thanks

[Boss Man]

You most probably need to do some kind of Arm training, that encourages the Forearms to develop more, so don't do Isolation work like Concentration Curls, possiblyPreachers too, that may only hit the Biceps.

Go for at least good old standards, like Bicep Curls, (with a 90 degreee twist), Hammer Curls, E-Z Bar Curls, and maybe a Cable exercise, to get you started.

Also try using the technique, where you squeeze a rubber or foam ball in the Palm of your hands, so you cause some kind or resistance, for the Finger and Palm muscles to potentially develop a bit.

Don't use those things with foam grips, and a bent king of spring device, as they supposedly can cause long-term issues with the Wrist joint.

You could also try to improve Grip Stength, by using good weightlifting Gloves.

Go for ones with the little bobbles on the Palm, not the ones that are smooth. They should give you more grip, as the weights might slide a bit, if you use ones with a smooth Leather surface on the palm.

[Natan]

Many thanx for the advice.

I will get propper gloves today and will incorporate the exercises into my workout.

I'm also very weak when it comes to hanging (pull ups, chin ups...etc), could my poor grip have anything to do with it?...I can't do more than 4 pull ups!

thanks again

[nitecrawler]

Regarding Gloves ... I have read that you should not be using these as these aid your grip so your grip won't develop much.

here is an article to develop your grip..
http://tinyurl.com/35y5eu

The technique that boss man said will also help. also by constantly doing big exercises like chinups, deads will gradually build up you grip. Doing this has helped me

I wanted to try Ironmind captain crush grippers but do not want to spend so much money just on shipping

[Boss Man]

Regards the glove thing NC, not trying to diss your comments, as they might have a ring of truth to them, but trust me, when you get hot days, and things like Sweaty Palms make Barbells almost drop to the floor, he might need them.

I don't use them, but I've known times on hot days, when a Barbell or a Bar, has come perilously close to slipping out of my hands, it's Fingertip clenching close, on the last rep sometimes, but I know myself, and I'm in control, so I personally don't need gloves I feel.

He might be as well to get some. Chances are they don't cost the Earth, and even if he only needs to use them in warmer months, better that, than dropping stuff on his Feet.

Not trying to put down what you said in anyway .

[Natan]

Many thanx for the advice

I will follow both!...the article is very helpful and I love trying things out see what happens..I'm a newbie so I'm excited about the whole thing.

I will buy the gloves for cheap at argos and see if I can survive without them...if I see that I'm at risk of injuring myself I rather grab the gloves, no point in getting hurt.

Thanks guys

[nitecrawler]

ur right Boss man,
I have been in to that situation, here temperature goes to as high as 49 and humidity up 90% so on last rep of something like deadlift it just seems like bar is going to slip. What we can do is us Gloves only when necessary..

Also check how are you gripping the bar ie with thumb or thumb less..one more thing that I forgot to add previously is try to squeeze the bar as hard as possible while lifting.

[Boss Man]

Possibility is though, all that Squeezing and tensioning of Tendons / Connective tissues, might cause long-term degradation and onset Arthritis.

I can't say that for sure, but try that with no weight, really Clench your Fingers together in a fist, real hard, and see how it feels after 20-30 seconds, when you open your Palms, then imagine doing weights, at around 45-75 minutes, 4-5 times a week, for 30-40 years clenching that hard on your weights.

I'm concerned for the long-term state of a humans hands, being put through that, and I'm only thinking about it..

[Christopheel]

I have another kind of problem in my case ...

My grip strengh is quite good, tough I tihnk I have some week hand surface because when I wasen't using any glove my hand were hurting and full of "corn" you know some dry and really hard skin ...

This is why I'm using my bicycle glove's for my workout ^^

[Boss Man]

Can happen to a lot of people, you get a few rough lumpy skin bits on the hand. Not really a problem, unless they tear away too easily and maybe bleed or feel raw and painful.

[Natan]

Hi guys

Just the same as Christopheel I started using biking gloves bcos of the corns...that was a few months ago when I used to go to the gym maybe 2 or 3 or 1 day a week and do maybe this or that exercise... but for the last few weeks that I have decided to take fitness seriously I have started to discover many weaknesses i wasn't even aware of...the poor grip being just one of them.

I am definitevely gonna get the chinesse ballas or something to exercise with
thanks again

[Christopheel]

[Dinsdale]

Hello all, Regarding gloves... They are useful when going heavy (close to PR) For regular everyday lifting do without.To build a solid layer of calluses, after lifting immerse your hands in a brine solution, either salt water or a pickling brine for ten minutes ( the salt water will be odor free). Regarding grip strength... take a bucket and fill with sand 3/4 of capacity, push hand in, fingers extended, when you reach wrist depth. Make fist. Repeat forty times a day for a week. You WILL have a much stronger grip. As absurd as these things sound they do work.

[benjamteal]

Just wanted to toss in my two cents (or pence, as the case may be) on the grip strength...

You can also try carrying plates (one in each hand) once around the gym. Used to do that one after my biceps work and my forearms were on fire afterward.

[Natan]

Thanks a lot i will try