When one joins the gym, grip strength is perhaps one of the last things on their mind. But they soon realise how important it is. Not only is your grip strength an important biomarker of muscle strength, especially for the upper body, but it is also essential for performing other important exercises, such as deadlifts and pull-ups.
While overall muscle strength (especially back) is essential to do a deadlift or a pull-up, these kinds of exercises rely on your grip strength to be able to pull the weight of the bar or yourself. This is especially true for deadlifts because the weight you can lift in this exercise is big, but your grip may not be used to the heavy load.
But did you know that there are several types of grips that you can use for deadlifts? If you didn’t, then don’t worry; you will learn all about that in this blog, along with how you can improve grip strength and exercises specifically to improve grip strength.
Table Of Contents
- How To Improve Grip Strength At Home? 9 Exercises To Build Grip Strength For Deadlifts & Pull-Ups
- Types Of Deadlift Grips: Benefits & Drawbacks
- The Final Say
- FAQs
- References
How To Improve Grip Strength At Home? 9 Exercises To Build Grip Strength For Deadlifts & Pull-Ups
Increasing grip strength is essential for improving your performance in deadlifts, pull-ups and overall strength. Here are some effective exercises to enhance your grip strength:
1. Dead Hangs
| How To: Hang from a pull-up bar with your arms fully extended and feet off the ground. Keep your shoulders active and your grip firm, and hold for as long as possible. |
| This upper body workout pose builds endurance and strengthens your forearms, wrists, and fingers, mimicking the grip strength needed for pull-ups. |
2. Farmer’s Walk
| How To: Grab a pair of heavy dumbbells or kettlebells, stand tall, and walk a set distance or time. Keep your core engaged and posture upright, and don’t let the weight slip. |
| The farmer’s walk challenges your grip by forcing you to hold heavy weights while walking, improving your grip strength and forearm endurance. |
3. Static Holds
| How To: During deadlifts or rows, hold the weight at the top of the rep for as long as you can before dropping it. |
| Static holds teach your muscles to tolerate high tension for longer periods, building strength in your hands and fingers. |
4. Wrist Curls & Reverse Wrist Curls
| How To: Hold a barbell or a pair of dumbbells with your palms facing up (for wrist curls) or facing down (for reverse curls). Curl the weight using only your wrists. You can place your forearms on a bench or any flat surface to limit the tension on your wrist. |
| These dumbbell exercises isolate the forearm muscles and improve wrist strength, which is crucial for grip strength in both pull-ups and deadlifts. |
5. Thick Grip Training
| How To: Use thick barbells, dumbbells, or grip tools like Fat Grips, which increase the diameter of the handles. These grips can be used for any exercise that uses barbells or dumbbells. |
| Thick grips force your hands to work harder, increasing the strength of your grip over time. |
6. Deadlift with Hook Grip
| How To: Try using the hook grip (thumbs wrapped around the bar and fingers locking it). |
| This grip may be painful at first, especially with heavier weights, but once you get used to it, the hook grip will no longer be painful. It is the best grip for holding heavier weights as it locks the bar in your hands and minimises the chances of it slipping. |
7. Plate Pinches
| How To: Pinch weight plates between your fingers and thumb and hold them for as long as possible. |
| Plate pinches work on finger and thumb strength, which are important for pull-ups and deadlifts and improving overall grip strength. |
8. Pull-Up Bar Holds
| How To: Grab a pull-up bar with an overhand grip and hold it as long as you can. |
| It mimics the gripping demands of pull-ups, directly strengthening the muscles used in the exercise. |
9. Towel Pull-Ups
| How To: Drape a towel over a pull-up bar and perform pull-ups while gripping the towel with one hand and the bar with the other. Switch hands each set to enhance grip strength through varied challenges. |
| This exercise not only works on grip strength but also engages multiple upper body muscles effectively. |
Also Read: Master The Perfect Deadlift Form Easily And Discover 3 Key Benefits Here!
Types Of Deadlift Grips: Benefits & Drawbacks
There are several types of deadlift grips that can be used to improve grip strength, stabilise the lift, and reduce the risk of the bar slipping. Here are the main types:
1. Double Overhand Grip
| Description: | Both palms face the body, gripping the bar overhand (pronated). |
| Benefits: | This is the most basic and neutral grip for deadlifts and other bar exercises. It engages your forearms and upper back and is often used with lighter weights or during the initial phase of a training cycle to improve overall grip strength. |
| Drawbacks: | As the weight gets heavier, this grip may become difficult to maintain due to the risk of the bar rolling out of your hands. |
Also Read: Top 12 Forearm Training Exercises With Dumbbells To Do At Home!
2. Mixed Grip (Alternating Grip)
| Description: | One hand is positioned overhand with the palm facing the body (pronated). The other one is underhand, with the palm facing away (supinated). |
| Benefits: | This grip helps prevent the bar from rolling out of the hands, as the supinated hand holds the bar securely. It's commonly used for heavy deadlifts and is especially beneficial when lifting near-maximal loads. |
| Drawbacks: | This grip can lead to muscular imbalances (since one arm works in a supinated position and the other is pronated) and may also increase the risk of bicep tears in the supinated arm. |
Also Read: Exercises For Lats To Strengthen Your Upper Body
3. Hook Grip
| Description: | The thumb is wrapped around the bar and then gripped by the fingers, effectively "locking" the thumb in place by the fingers. |
| Benefits: | Provides a secure grip without the drawbacks of the mixed grip. It's commonly used by Olympic lifters for Olympic Weightlifting (snatch & clean and jerk) and powerlifters for heavy deadlifts. The hook grip engages your thumb, creating a firm connection with the bar and reducing the risk of the bar slipping. |
| Drawbacks: | It can be painful on the thumbs, especially when lifting very heavy weights, and it requires some practice to get used to. |
Which Grip to Use: |
| For maximal deadlifts or Olympic lifts, the mixed grip or hook grip is often used. |
| For strength development or grip training, the double overhand grip is preferable to challenge your hands and forearms. |
Also Read: Build Your Pecs! Top 10 Chest Exercises With Machine, Steps to Follow, and Benefits
The Final Say
Grip strength is often overlooked but plays a vital role in exercises like deadlifts and pull-ups. Without a strong grip, you won’t be able to lift heavy or perform pull-ups efficiently, even if you have the muscle strength to do so.
Fortunately, you can improve grip strength with simple exercises like dead hangs, farmer’s walks, wrist curls, and plate pinches. Consistently doing these exercises will not only boost your grip but also enhance your overall performance in the gym.
FAQs
1. How do you increase grip strength or build grip strength?
To increase grip strength, incorporate exercises like dead hangs, farmer's walks, and plate pinches into your routine. Additionally, using hand grippers or squeezing a stress ball can effectively target grip muscles.
2. How quickly can you improve grip strength?
You can improve grip strength relatively quickly, often within a few weeks of dedicated training, depending on your initial fitness level and the intensity of your workouts. Regular practice and varied exercises will yield noticeable results.
3. Why is my grip strength so weak?
Weak grip strength can result from a lack of targeted training, muscle imbalances, or underlying health issues. Assessing your exercise routine and consulting a healthcare professional can help identify and address the cause.
References
- https://www.puregym.com/exercises/arms-and-shoulders/forearm-and-grip-exercises/plate-pinch/
- https://sfhealthtech.com/blogs/post/different-types-of-deadlift-grips?srsltid=AfmBOooEOUEE0brjegqzxxMIxI2qkUWP49sAB__Qzp-COprMKHE5gjE8
- https://www.masterclass.com/articles/deadlift-grips-guide
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