Both pull-ups and deadlifts require a strong grip in order to support body weight or lift a heavy load. Therefore, weak grip strength can be a limiting factor in exercises of this type.
If the grip is weak, the person may have difficulty holding onto the bar during a pull-up or holding a loaded bar in the deadlift. Additionally, if grip strength is insufficient, there may be an increased risk of injury as the person may lose control of the load or slip.
Therefore, it is important to work on strengthening grip strength to improve performance in these exercises and reduce the risk of injury . Some ways to do this include using specific grip exercises, such as the pincer grip or rock climbing, or performing compound exercises that involve a strong grip, such as weightlifting or dumbbell rows.
Why should you train grip strength?
Having good grip strength means less effort when it comes to moving loads or our own weight, that is, we will be more efficient and be able to do more repetitions.
Having strengthened grip strength helps prevent typical wrist and elbow injuries such as “tennis elbow injury.”
Exercises that help improve grip strength
The muscles of the forearm, wrists and fingers work together to achieve a good grip , and therefore it is important to stimulate these areas directly with isolated exercises or indirectly with complex exercises to improve grip strength.
Isolated (direct) exercises that specifically target the musculature of the forearm, wrists and fingers can be effective in improving grip strength. Some examples of isolated exercises include:
- Dumbbell wrist curl.
- Dumbbell wrist extensions.
- Finger raises with weights.
In addition to isolated exercises, it is also important to include complex (indirect) exercises in the training routine that indirectly work the muscles of the forearm, wrists and fingers. Some examples of complex exercises include:
- Weightlifting.
- Barbell row.
Hanging from the bar
“Hanging from the bar” is a simple but effective exercise that can help improve grip strength, the muscles of the arms, shoulders and back. To perform this exercise, you simply have to find a high bar that allows you to hang from it without touching the ground.
When performing this exercise, you should make sure to maintain good posture and activate your back and shoulder muscles to avoid injury and maximize the benefits of the exercise.
Farmer Walk
The "farmer walk" is an exercise that consists of carrying and walking with weight in both hands, simulating the task of carrying heavy objects. This exercise is very effective in improving grip strength, the muscles of the arms, shoulders and back , and can also be beneficial in improving balance and stability .
Disc Spin or Plate Pinch Flip
The "plate pinch flip" or "plate pinch flip" is an exercise used to improve grip strength and forearm muscles . This exercise is performed with weight plates.
It is important to remember that when performing this exercise, you must ensure that you maintain good posture and activate the muscles of the forearm and fingers to avoid injury and maximize the benefits of the exercise. It is also important to start with a weight that is manageable for you, and progress gradually to avoid injuries or overload.
Supine grip row
The “ supine grip row” is a strength training exercise that targets the musculature of the back and arms, especially the latissimus dorsi muscle and biceps. This exercise is performed using a barbell or dumbbells and a weight bench.
Dead weight
The “deadlift” is a strength training exercise that works the back muscles, glutes, hamstrings, and posterior chain muscles of the body. It is performed by lifting a loaded barbell from the floor to a standing position with arms straight and legs extended.
An accessory that will help you focus on your grip instead of worrying about not hurting your lower back is the Picsil lumbar belt. It must be remembered that in order to perform a deadlift with correct technique, you must have a strengthened core area and have a natural belt.
What you should avoid to improve grip
To improve grip, there are certain things that should be avoided. Here are some recommendations:
- Avoid using the mixed grip: The mixed grip, in which one hand holds the bar with the palm facing up and the other with the palm facing down, helps to hold the bar better, but prevents developing a strong grip. Additionally, it can also increase the risk of muscle imbalances and palm-down arm injuries.
- Avoid using the false grip: The false grip, also known as a hook grip, in which the fingers wrap around the bar and then is held in the hand, can be effective for Olympic weightlifting, but can cause pain and injuries in the fingers.
- Avoid overtraining.
- Avoid a lack of variation in your grip exercises.
Remember that, to improve your grip, it is important to train your hands, fingers, wrists and forearms in a specific and varied way.
