Perhaps your parents didn’t tell you this, but did you know you were born with a strong grip?

Babies have this vestigial behaviour called the “grasping effect” or the “Palmar reflex” which is basically when babies grip or grasp anything tightly. You know those cute pictures of babies grasping their mother or father’s finger? That grip is strong enough to hold their entire bodyweight for a while! Imagine that. Yet here you are worried about whether your grip is weak or not. You baby, you.

But this article is not about babies. It’s about your grip as an adult. Any adult should have a strong grip for basic day to day activities like carrying groceries, lifting items around the house, to perfecting a soul crushing handshake that exudes confidence.

However, one of the most neglected parts of training when it comes to general population is grip training.

Though its need and training are very prevalent in other sports, it tends to be ignored by most average gym goers and fitness enthusiasts. Developing and maintaining a strong grip is essential and could take some time. This, however, I leave for part 2 of this grip series.

What we are discussing here is the multiple grip options that you can use TODAY when the bar starts slipping.

You know, that moment when the bar starts prying your fingers open mid way through a heavy set. Or worse yet, slipping all together when you knew you HAD IT!

You get frustrated thinking you need gloves when the thing you really need is just a stronger grip.

Developing a strong grip equivalent to your grip strength levels you had as a baby could take time.

But, here are your options that you can start doing today when the bar starts sliding:

1. STOP MIXING, USE DOUBLE OVERHAND

Though not a direct solution, and could be seen as counterintuitive, but stop mixing your grip or using any other grip but a double overhand grip for a while. “Okay Nizar, the bar slides when I use a double overhand grip, and you’re still asking me to deadlift that way?” YES! That means your warm up sets and main sets have to be done with a double overhand grip. If the bar is slipping on the main sets, then and only then start using a mixed grip to finish the set. All sets at different weights as you’re ramping up to the main work sets should be done with a double overhand grip. That’ll give your weak forearms plenty of reps, and time under tension to start developing a mean grip.

2. CHALK IS YOUR BEST FRIEND

Okay, the bar is still slipping despite your best efforts because your palms are sweaty just like B-Rabbit? An obvious solution to a “slippery” problem is to use chalk. Chalk will provide enough traction and is a perfect anti-slip solution that works wonders. Dry your hands, clean up mom’s spaghetti, calm down and relax, and don’t “choke” but apply some “chalk” before gripping the bar. This should keep you, and the bar, relatively dry and provide you with the grip you need to finish your sets.

You might be working out from a gym that does not allow the use of chalk because some of their members are not to be trusted with it. I’ve seen chalk on floors, benches, clothes, thrown everywhere, and it just makes a gym look dirty. My heart goes out to all gym owners who deal with the chalk monsters. Do not fret though, you could still get your hands on some liquid chalk (or get the liquid chalk on your hands to be precise). Liquid chalk is a cheap alternative to carrying an actual block of chalk in your bag that ends up looking like a baggie of rhino horn. At least you won’t get searched if you’re carrying a bottle of chalk in liquid form.

3. USE A MIXED GRIP

Are you confused? You should be. Mixing your grip is the obvious solution that people tend to know just from seeing others deadlift and assume that’s the only way to go. Mixing your grip (supinating one hand, and pronating the other) works perfectly well. Only downside is that if you use ONLY that all the time you’re missing out on developing a strong grip. I would say, use with caution and leave it for the heaviest sets. That means all your warm up sets are to be done with a double overhand grip (unless, of course, you need to be very specific and perform each lift the same way - competitive powerlifting anyone?)

4. HOOK GRIP

The hook grip is the grip used in Olympic Weightlifting. It’s when you wrap your index and middle finger over your thumb creating a literal “hook” that’ll stop the bar from slipping. However this comes with its own inconvenience which is your thumb being crushed to a pulp every time you lift! As weightlifters would attest though, if you go through the pain of the first few weeks of using it, it’ll pay great dividends and help you grip onto super heavy weights. One clear benefit is if you find yourself deadlifting with a hook grip and feel like the bar is moving fast then you might as well try to clean it too and end up with an easy clean PR :)

5. STRAPS

Wear weightlifting straps. Weightlifting straps are great! They help you lift heavier by reducing grip strength limitations. How? Well when you wear straps, you’re wrapping them around the bar and making sure they’re nice and tight hence reducing the grip demands as now the strap is connected firmly to your wrist and you won’t need a skull crushing grip to lift a weight off the floor that may have been previously immovable or had slipped before.

Weightlifting straps come in such a wide variety! Just a simple search on Amazon or a quick visit to your local sports supplies store is enough to show you what’s on the market. Try multiple ones and see which ones you like more. Straps could be used on all your pulling work not just deadlifts. You could do pull downs, rows, and even pull ups with them. However they won’t help you strengthen your grip. But at least your grip won’t tire out quickly, giving your back and pulling muscles more reps, more volume, and more time under tension to grow strong!

6. GYMNASTICS GRIPS

Not the obvious choice here by many. But CrossFitters have used the same gymnastics grips they use to do pull ups, toes to bar, and ring muscle ups to lift barbells as well. In an endurance workout, palms get sweaty quick and you’re required to perform hundreds of reps including barbell cycling. In CrossFit, you’ll find yourself in a very slippery situation, VERY QUICK. The grips help you grip and stick to the bar better hence allowing you to keep lifting without having to reapply chalk as much. Not doing CrossFit or high rep lifting? You could still use them as an alternative to gloves. Don’t be the person who wears gloves. That’s too 1990s.

My Personal Advice:

When you want to develop your grip strength – stick to double overhand grip. Chalk up often and perform light and heavy sets as well as isometric holds (farmer’s walks are great as well as dead hangs from a pull up bar). Only mix your grip when you have to. My grip got stronger from pull ups, rowing exercises, and heavy deadlifts (double overhand) without direct forearm or grip training. It might work for you too

When you want to develop your back and your grip is limiting you – use straps on everything. Deadlifts, pull ups, rows etc. Do not let your weak grip limit the strength and size potential of your back.

IF you want to develop a soup can crushing grip, then stay tuned for part 2 of this series and we’ll go through all the ways you could get that done!

Subscribe so you don’t miss part 2!

Until then, get a grip, and go lift heavy stuff with your bare hands (don’t forget the chalk) :)

Nizar