Grip Strength: Why It Matters and How to Build It

Your grip is often the weakest link in pulling exercises. A weak grip limits your deadlift, rows, pull-ups, and carries. Here's how to build a grip that won't fail you.

Why Grip Strength Matters

Performance Limiting

If your grip fails before your target muscles, you're leaving gains on the table.

Common limiters:

• Deadlift grip fails before back/legs
• Pull-up grip gives out before lats
• Rows limited by forearm fatigue
• Farmer's carries cut short

Real-World Function

Strong grip = functional strength for daily life:

• Opening jars
• Carrying groceries
• Manual labor
• Sports (climbing, grappling, golf, tennis)
• Fall prevention (holding onto railings)

Health Indicator

Research links grip strength to:

• Overall mortality risk
• Cardiovascular health
• Cognitive function in aging
• General physical capability

Grip strength is a surprisingly good marker of overall health.

Types of Grip Strength

Crush Grip

What it is: Closing your hand around something (like a handshake)

Tests it: Grippers, squeezing objects

Exercises: Hand grippers, towel hangs, ball squeezes

Support Grip

What it is: Holding onto something for time

Uses it: Deadlifts, rows, pull-ups, carries

Exercises: Dead hangs, farmer's carries, static holds

Pinch Grip

What it is: Gripping something between thumb and fingers

Uses it: Holding plates, lifting odd objects

Exercises: Plate pinches, pinch blocks, hub lifts

Wrist Strength

What it is: Flexion, extension, and rotation of the wrist

Uses it: Curls, pressing stability, grappling

Exercises: Wrist curls, reverse curls, wrist rotations

Best Grip Exercises

Dead Hangs

What: Hang from a bar with arms straight

How:

1. Grab pull-up bar with overhand grip
2. Let body hang, arms fully extended
3. Hold as long as possible
4. Rest and repeat

Programming: 2-3 sets for max time, 2-3x/week

Progression:

• Double overhand → single arm hang → weighted hang
• Thicker bars increase difficulty

Farmer's Carries

What: Walk while holding heavy weights at your sides

How:

1. Pick up heavy dumbbells or farmer's handles
2. Stand tall, shoulders back
3. Walk with controlled steps
4. Set down with control

Programming: 3 sets of 30-60 seconds (or distance), 2x/week

Progression: Increase weight or distance over time

Plate Pinches

What: Hold weight plates by pinching them

How:

1. Pinch two plates together (smooth sides out)
2. Lift and hold
3. Start light and progress

Programming: 3 sets of 20-30 second holds, 2x/week

Tip: Start with two 5s or 10s, progress from there

Towel Pull-Ups/Hangs

What: Use towels instead of a bar

How:

1. Drape two towels over pull-up bar
2. Grip towels instead of bar
3. Perform pull-ups or hangs

Why: Towels require crushing grip, not just support grip

Programming: 2-3 sets, 2x/week

Wrist Curls

What: Flex wrist against resistance

How:

1. Rest forearm on bench or thigh, palm up
2. Lower dumbbell by extending wrist
3. Curl wrist up to flex forearm
4. Control both directions

Programming: 3 sets of 15-20 reps, 2x/week

Reverse Wrist Curls

What: Extend wrist against resistance

How:

1. Rest forearm on bench, palm down
2. Lower dumbbell by flexing wrist
3. Extend wrist upward
4. Control the movement

Programming: 3 sets of 15-20 reps, 2x/week

Note: Go light—these muscles are small

Hand Grippers

What: Squeeze spring-loaded grippers

How:

1. Position gripper in hand
2. Crush close
3. Control the negative
4. Repeat

Programming: Multiple sets throughout day, or 3-4 sets in training

Progression: Move up in gripper resistance (rated in pounds)

Fat Grip Training

What: Using thick bars or attachments

How:

• Use Fat Gripz or thick bars
• Perform normal exercises with thicker grip
• Significantly increases grip demand

Programming: Use on accessory pulling exercises (rows, curls)

Caution: Don't use on max effort pulls—grip will limit load

Grip Training for Specific Goals

For Deadlift

Focus on: Support grip, static holds

Best exercises:

• Barbell holds at lockout
• Farmer's carries
• Dead hangs

Programming:

• After deadlifts: 2-3 sets of holds at 100-110% deadlift weight
• Separate days: Carries and hangs

For Pull-Ups/Rows

Focus on: Support grip, endurance

Best exercises:

• Dead hangs (timed)
• Towel hangs/pull-ups
• Farmer's carries

Programming: 2-3 sets of max hangs, twice weekly

For General Strength

Focus on: All grip types

Best exercises:

• Farmer's carries (support)
• Plate pinches (pinch)
• Wrist curls (wrist strength)
• Grippers (crush)

Programming: 2-3 grip exercises, 2x/week

Straps: When to Use Them

The Debate

Anti-straps: "Straps are a crutch. Train your grip."

Pro-straps: "Don't let grip limit back development."

The truth: Both perspectives have merit.

When Straps Help

• High-rep pulling: When grip fails before target muscles
• Back-focused training: Prioritizing lat/back work
• Working around grip injury: When grip needs rest
• Very heavy rows/shrugs: Beyond grip capacity

When to Go Strapless

• Deadlift training for competition: If you compete raw
• Building grip strength: As the primary goal
• Lower rep pulling: When grip can handle it
• Functional training: Real-world grip matters

Practical Approach

1. First 1-3 sets: No straps (train grip)
2. Additional sets: Use straps if grip limits you
3. Do dedicated grip work separately

This builds grip while not limiting pulling development.

Mixed Grip vs Double Overhand

Double Overhand

Grip: Both palms facing you

Pros:

• Balanced muscle development
• Safer (no bicep tear risk)
• Builds grip strength

Cons:

• Weakest grip option
• Limiting for heavy deadlifts

Mixed Grip (Over/Under)

Grip: One palm toward you, one away

Pros:

• Much stronger than double overhand
• Good for heavy pulls

Cons:

• Asymmetrical stress
• Bicep tear risk (underhand arm)
• Can cause rotation

If using mixed grip:

• Alternate which hand is under
• Keep underhand arm completely straight
• Don't jerk the start

Hook Grip

Grip: Thumb wrapped under fingers, double overhand

Pros:

• Very strong
• No asymmetry
• Used by Olympic lifters

Cons:

• Painful (thumb gets crushed)
• Takes time to adapt

If trying hook grip:

• Start light
• Build tolerance over weeks
• Tape thumbs if needed

Sample Grip Programming

Minimalist (Add to Current Training)

After pulling days:

• Dead hangs: 2 × max time
• Farmer's carries: 2 × 40 yards

Time: 5-7 minutes extra

Dedicated Grip Day (10-15 min)

| Exercise | Sets × Reps/Time | |----------|------------------| | Dead hang | 3 × max time | | Plate pinch | 3 × 20-30 sec | | Wrist curl | 2 × 15 | | Reverse wrist curl | 2 × 15 |

Frequency: 2x/week

Integrated Approach

• Use Fat Gripz on light accessory pulling
• End pulling workouts with static holds
• Farmer's carries as conditioning
• Grippers throughout the day

Common Mistakes

Only Training Support Grip

Problem: Only doing deadlifts and rows.

Fix: Add pinch grip, crush grip, and wrist work.

Going Too Heavy Too Soon

Problem: Ego lifting with grip work.

Result: Tendinitis, strains.

Fix: Progress gradually. Tendons adapt slower than muscles.

Inconsistency

Problem: Training grip sporadically.

Fix: 2x/week minimum for improvement.

Ignoring Pain

Problem: Pushing through forearm/elbow pain.

Result: Tendinitis, chronic issues.

Fix: Rest and address the cause.

The Bottom Line

Strong grip = better lifts + functional strength

Key exercises:

• Dead hangs (support)
• Farmer's carries (support)
• Plate pinches (pinch)
• Wrist curls (wrist strength)

Programming:

• 2x/week dedicated grip work
• Use straps strategically, not as a crutch
• Progress gradually—tendons adapt slowly

Build your grip and you'll remove a common limiting factor from your training.