You build a stronger grip by regularly holding, carrying, hanging, and squeezing loads that gradually become heavier or are held for longer periods. Grip strength is best developed through a combination of general strength training and specific grip exercises.
A strong grip is relevant in deadlifts, rows, pull-ups, and Romanian Deadlifts, among others. If your hands tire before your back or posterior chain, targeted grip training can help you maintain a better hold and complete more controlled repetitions.
Here are ten practical methods to train your grip, along with an example of how you can combine them in your training program.
What is grip strength?
Grip strength describes your ability to hold, squeeze, or stabilize a load with your hands and forearms. Grip can be divided into different types, which are not necessarily trained in the exact same way.
Crushing grip
The crushing grip is used when you hold onto a barbell or dumbbell over time. It is particularly relevant in deadlifts, rows, dead hangs, and Farmer's Walk.
Squeezing grip
The squeezing grip is used when your fingers and palm press around an object. Hand trainers and grippers primarily train this aspect.
Pinch grip
Pinch grip describes the ability to hold an object between your fingers and thumb. Plate pinches are an example of targeted training for this type of grip.
If your primary goal is a better grip in deadlifts, most of your training should mimic the grip you use around the barbell.
10 methods to build a stronger grip
1. Do Farmer's Walk
Farmer's Walk trains the crushing grip by having you walk with a heavy weight in each hand. The exercise also challenges the forearms, core, and upper back.
A good starting point is three to five sets of approximately 15–30 seconds. Choose a load that you can carry without losing body position or control of the weights.
Read our complete guide to Farmer's Walk and grip strength.
2. Do dead hangs
In a dead hang, you hang from a pull-up bar with straight arms. Your entire body weight is supported by your hands, which particularly challenges grip endurance.
For example, start with three sets of 10–30 seconds. Gradually increase the time when you can maintain the position in a controlled manner and safely get down from the bar.
Also, see our guide to dead hangs, technique, and progression.
3. Use a double overhand grip in deadlifts
With a double overhand grip, both palms face towards your body. This grip is typically more challenging than a mixed grip or using lifting straps.
For example, use a double overhand grip for warm-up sets and working sets that you can complete without the bar starting to slip. This way, your grip gets regular and exercise-specific loading.
You don't need to let your grip limit all your heavy working sets. When the goal is to train your back or posterior chain, you can switch grip types or use straps.
4. Do static holds
For static holds, you lift a barbell or a pair of dumbbells and hold the load without further movement.
Static holds can be performed after deadlifts or other strength training. For example, hold the load for 10–30 seconds, and end the set while you can still safely put the weight down.
Choose a load that challenges your grip without compromising your body position.
5. Train pull-ups and rows without straps
Pull-ups and various row variations train the grip simultaneously with the back. On lighter sets, these exercises can be performed without straps, ensuring the hands and forearms are still loaded.
If your grip fails long before your back on the heaviest sets, straps can be used for the last working sets. This allows you to train your grip on some sets and prioritize your back muscles on others.
6. Do plate pinches
For plate pinches, you hold one or more weight plates between your fingers and thumb. This exercise trains a different type of grip than the usual crushing grip around a barbell.
Hold the plates for approximately 15–30 seconds, and start with a load that you can control without dropping it. Train over a clear area where the plates can be safely set down.
7. Use thicker grips
A thicker bar or a grip-enhancing tool makes it harder to close your hand around the load. This can increase the challenge for your hands and forearms, even when the weight used is reduced.
Thicker grips can be used for curls, rows, or static holds, among other exercises. Start with a moderate load, as you usually cannot hold as much weight as with a regular grip.
8. Use hand trainers or grippers
Grippers primarily train the ability to squeeze your hand shut. They are practical and easy to dose but do not train the exact same thing as holding a barbell.
Therefore, use them as a supplement to exercises like deadlifts, Farmer's Walk, and dead hangs rather than as the only form of grip training.
9. Train forearms directly
Grip depends on several muscles in the forearms. Direct forearm training can therefore supplement exercises where you hold a load.
Relevant exercises include:
- Wrist curls.
- Reverse wrist curls.
- Hammer curls.
- Controlled finger opening against an elastic band.
Training both the flexor and extensor muscles of the wrist provides a more versatile load for the forearms.
10. Use lifting straps strategically
Lifting straps and a strong grip are not opposites. Straps can be used on sets where your grip would otherwise prevent you from adequately training your back or posterior chain.
A practical distribution could be:
- Warm-up sets without straps.
- Lighter working sets without straps.
- Heavy sets with straps when grip becomes the limiting factor.
- Separate grip training with Farmer's Walk, dead hangs, or static holds.
Read more about how lifting straps affect grip strength.
How to gradually build grip strength
Like the rest of the body, the grip needs a load that gradually increases. You can create progression in several ways:
- Hold the load for a longer time.
- Use a heavier weight.
- Walk a longer distance.
- Add an extra set.
- Use a thicker or more difficult grip.
- Perform the same training with better control.
Increase only one or two variables at a time. If you increase weight, duration, and number of sets simultaneously, it can be difficult to assess your progress and manage the load.
Example of grip training twice a week
You don't need to perform all ten methods in the same week. Choose a few exercises that suit your goal and train them regularly.
Workout 1
- Double overhand grip for warm-up sets in deadlifts.
- Farmer's Walk: 3 sets of 20–30 seconds.
- Reverse wrist curls: 2–3 sets of 12–20 repetitions.
Workout 2
- Dead hangs: 3 sets of 15–30 seconds.
- Plate pinches: 3 sets of 15–30 seconds.
- Hammer curls: 2–3 sets of 8–15 repetitions.
Ideally, place the hardest grip training after your most important pulling exercises. If you exhaust your grip first, it can limit the rest of your training.
How often should you train grip strength?
For many, one to three grip training sessions per week will be sufficient. The total load also depends on how much deadlifting, rowing, pull-ups, and other pulling exercises you already perform.
Start with a few targeted sets and only increase the volume if your hands, forearms, and elbows are recovering well between workouts.
How long does it take to build a stronger grip?
There is no fixed timeline. Progress depends on your starting point, training frequency, load, and recovery, among other factors.
Instead of assessing your grip based on feeling alone, you can track specific results such as:
- How long you can hold a certain weight.
- How far you can walk with the same load.
- How many pull-ups you can perform before your grip fails.
- How heavy you can lift with a double overhand grip.
Record your results over several weeks so you can see if the training is actually creating progress.
Why isn't my grip getting stronger?
Lack of progress can be due to:
- Not training your grip regularly.
- Not increasing the load over time.
- Performing all sets with straps.
- Your grip already being exhausted from a lot of back and deadlift training.
- Switching exercises so often that progression cannot be measured.
- Your hands and forearms not getting sufficient rest.
Choose two or three targeted methods and work with them over a longer period before assessing the result.
Conclusion
A stronger grip is developed through regular and gradually increasing load. Farmer's Walk, dead hangs, double overhand deadlifts, static holds, and plate pinches are all relevant methods.
You don't have to choose between grip training and lifting straps. Train your grip without straps when grip is the goal, and use straps strategically when your back or posterior chain should be the limiting factor.
Frequently Asked Questions
How to quickly get a stronger grip?
There's no shortcut, but you can make measurable progress by training your grip regularly and gradually increasing weight, time, or distance.
Which exercises are best for grip strength?
Farmer's Walk, dead hangs, static holds, double overhand deadlifts, and plate pinches are among the most effective exercises.
How often should you train your grip?
One to three times a week can be an appropriate starting point, depending on your other training and recovery.
Does deadlifting help with grip strength?
Yes, especially when you use a double overhand grip on sets where you can securely hold the bar.
Are lifting straps bad for grip strength?
Not necessarily. Use straps on sets where grip would otherwise limit the muscles you want to train, and train your grip without straps on other sets.
Should you train grip to exhaustion?
No. You can build grip strength without training to complete failure. Stop the set while you can still control and safely put down the load.
