Tip 78: Train Your Grip to Get Strong and Lift Heavy Weights
4/28/2011 9:42 AM
The grip is often a weak link in weightlifting. Dr. Alfredo Herrera, a renowned weightlifting coach who holds a Doctor of Science degree from the State Central Institute of Physical Culture in Moscow, Russia, has some insight on this subject.
In a seminar held on April 16, 2011, in Portsmouth, New Hampshire, Dr. Herrera said that lifting straps allow an athlete to apply 100 percent of the force of the legs and lower back to the barbell. He also said that for many athletes, using a hook (thumbs under fingers) enables a lifter to apply 75 percent of the force, and with a conventional grip, 50 percent. Therefore, it is important to improve grip strength in order to increase strength and to demonstrate strength in a weightlifting competition.
One excellent way to build grip strength is to use thick-handled barbells and dumbbells. However, to put minimal stress on the wrists, such implements should have revolving sleeves. Another method is to use gripping machines; in that case, rather than counting reps, I prefer to use these machines for a predetermined time. For example, squeeze the handles for three sets of exercise bouts lasting 60 seconds.
Check out Coach Poliquin's video series on grip strength:
Copyright ©2011 Charles Poliquin
3 comment(s) so far...
Re: Tip 78: Train Your Grip to Get Strong and Lift Heavy Weights
Great stuff!
Since you recommend that any thick grip implement is able to rotate, does that mean that Fat Gripz are not a good choice?
By Ryan Hattaway on
4/28/2011 10:33 AM
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Re: Tip 78: Train Your Grip to Get Strong and Lift Heavy Weights
Coach, Is there any data on balance in different grip strengths ? (maybe thats for level 3, 4?)
Just wondering if it correlated with other lifts like the structural balance for upper body. I remember you mentioning a football player that had poor pinch strength compared to his bench (I think that was the example).
By Alex Stoddard on
4/28/2011 11:45 AM
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Re: Tip 78: Train Your Grip to Get Strong and Lift Heavy Weights
@ Ryan, using your brain is not forbidden. Please do not misinterpret want I am saying. There is nothing in my post that implies what you are saying.
There is a difference between best and better. Fatgripz are a great tool. Thick revolving handles like the ones on the Watson dumbbells are best.
By Coach Poliquin on
4/28/2011 11:53 AM
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