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Old 02-20-2009, 10:38 AM   #1
Brian Lawyer
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Default Grip Training for Olympic Lifting

I have never looked in this category in the CA forum before. I was going to do some research on the topic of Grip Training for Olympic Lifting, but it took me about 30 seconds to read over all the thread topics in this category and there didn't appear to be a topic started related to Grip Training for Olympic lifting.

I think My grip is limiting my snatches. This dawned on me yesterday as I was doing some snatch grip deadlifts using 225lbs with lifting straps. 225lbs felt incredibly light with the lifting straps securing my hands to the bar. I think I could have easily snatched 225 with the straps yet my Snatch PR is only 206lbs. So my conclusion was I have some serious work to do on my grip.

How are O'Lifters training grip? I thought about investing in some Captains of Crush supplies from iron mind. Iron mind sells these mini grip things that are for training one or two fingers at a time. I wonder if those would be the best investment for an O'Lifter since we only use the pointer and index finger with the hook grip, and as Everett says, the other fingers are just along for the ride.

But I was also wondering if one would get wierd carpal tunnel type problems from just focusing grip work on two fingers.....
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Old 02-20-2009, 10:55 AM   #2
Jacob Rowell
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In all honesty, I haven't heard of any olympic weightlifters having issues with grip strength. The hook grip is a little uncomfortable at first, but in my experiences, rock solid. I've clean grip Dl'd into the 400's without problems, and my grip is on the weak side when it comes to strongman stuff.
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Old 02-20-2009, 11:14 AM   #3
Adam Gagliardi
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I pretty much never "train" grip...i do farmers, dont use straps, use thick bars, etc.
I'm with jacob on the hook grip....start doing all your work with the hook, it should catch up pretty quick

I'm sure one of the more accomplished OLY folks will respond
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Old 02-20-2009, 11:18 AM   #4
Brian Lawyer
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Quote:
Originally Posted by Jacob Rowell View Post
In all honesty, I haven't heard of any olympic weightlifters having issues with grip strength. The hook grip is a little uncomfortable at first, but in my experiences, rock solid. I've clean grip Dl'd into the 400's without problems, and my grip is on the weak side when it comes to strongman stuff.
Never been an issue with my clean's and I clean a lot more than I can snatch. Also, with Deadlifts I use hook grip up to about 315lbs or so then I usually need to switch over to straps. Not that I can't pull more than that from the floor with hook grip but when deadlifting greater than 315lbs I start to lose focus on the mechanics of legs, back, and hips due to trying to maintain grip.

Those snatch grip deadlifts I did yesterday just felt extremely light with the straps as compared to when I'm trying to pull from a snatch grip without the straps. That was only reason I thought grip may be problem.
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Old 02-20-2009, 11:23 AM   #5
Brian Lawyer
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Quote:
Originally Posted by Adam Gagliardi View Post
I pretty much never "train" grip...i do farmers, dont use straps, use thick bars, etc.
I'm with jacob on the hook grip....start doing all your work with the hook, it should catch up pretty quick

I'm sure one of the more accomplished OLY folks will respond
Side note, I do use hook grip all the time for Snatches and CJ, even when I am pulling light warmup weights. I reserve straps for heavy deadlifts or in the case I am trying to work some particular form/technique and I don't want to be pre-occupied with grip. That was what I was doing with Snatch deadlifts. I had wanted to focus on pulling from the floor and keeping my torso more upright and knees flared during the pull. So I put on the straps so as not to have to worry about grip.
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Old 02-20-2009, 01:12 PM   #6
Adam Gagliardi
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Quote:
Originally Posted by Brian Lawyer View Post
Side note, I do use hook grip all the time for Snatches and CJ, even when I am pulling light warmup weights. I reserve straps for heavy deadlifts or in the case I am trying to work some particular form/technique and I don't want to be pre-occupied with grip. That was what I was doing with Snatch deadlifts. I had wanted to focus on pulling from the floor and keeping my torso more upright and knees flared during the pull. So I put on the straps so as not to have to worry about grip.
thats precisely what i would do........wasnt trying to sound like a d***....i just think people waste too much time training the grip, and it's easy to overtrain the grip fast....here's a good one...once a week, use the hook on pullups, and just hang there, go for time...beat it next weak
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Old 02-20-2009, 04:13 PM   #7
Brian Lawyer
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Originally Posted by Adam Gagliardi View Post
thats precisely what i would do........wasnt trying to sound like a d***....i just think people waste too much time training the grip, and it's easy to overtrain the grip fast....here's a good one...once a week, use the hook on pullups, and just hang there, go for time...beat it next weak
Adam,
I asked my coach about grip strength and he just told me that grip isn't my problem, "Your fluidness from up to down is what is effecting your snatch". Coincedentally, hanging from a PU bar for time is also what he had me do for grip strength a couple months ago. I didn't try using hook grip though...
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Old 02-21-2009, 10:22 AM   #8
Aaron Gainer
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Do towel pullups, thick bar work, farmers, even heavy grippers will help build your grip strength. Even if it is just one day a week along with your lifting, your grip will benefit.
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Old 02-21-2009, 12:32 PM   #9
glennpendlay
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Brian,

Your grip in OL will improve naturally over time. There are not a lot of ways to train the hook grip to be stronger except to just use it. If you do want to do something helpful, any kind of static hold will be most effective for what you want. Hanging from a chin bar is a good one, as are any other holds with a heavy bar for 20-30 seconds.

Most weightlifters dont train the grip directly, in fact their hands take such a beating that they usually use straps on some of the snatch workouts just to rest the hands.

If you think your snatch would be that much better with straps... try one workout with them. I think youll find that they wont help as much as you think, but I could be wrong.

Its not unusual for a competitive lifter to snatch a bit more with straps... maybe 5kg. What I find often happens, is that as you are going up, you will make each new PR with straps the first time, then within a week or two, you will make it without... like the security of straps helps you break barriers, but once youve made the weight and gotten it overhead, you soon find that you can do it without the straps.

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Old 02-21-2009, 03:22 PM   #10
Dave Van Skike
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i attribute my candy ass grip to using the hook grip for everything even farmers when I could. ..had to quit using for all pulls below maybe the top 3 sets to give my weak little paws a chance to grow. i think unless you've got dinky fingers, the hook is almost cheating for anything but an Oly lift can't imagine how you'd strenghtne it other than just using it regularly.
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