Get a Grip: A Guide to Grip Work for Strongman and Powerlifting
- JHEPCxTJH
- 6 days ago
- 17 min read

📝 Get a Grip: A Guide to Grip Work for Strongman and Powerlifting
Grip strength has always been one of those deceptively simple elements of lifting performance. You either have it… or you don’t. But in the world of strongman and powerlifting, grip is far more than just a handshake contest or a test of raw forearm bulk. It’s the unsung hero of nearly every lift you’ll do, from the barbell to the yoke, from deadlifts to axle cleans. Grip is the ultimate connector - it’s what allows you to actually express the power you’re building elsewhere.
Yet, for as critical as it is, grip strength remains one of the most neglected components in most lifters’ programs. Everyone wants to talk about squats and deadlifts, pressing events, or conditioning finishers. But when the bar slips out of your hand at lockout or your farmers’ walk collapses halfway down the course, the reality hits you square in the jaw: if your hands can’t hold on, nothing else matters.
I see it in my coaching work all the time. Lifters who have built monstrous legs, backs and shoulders, only to stall out because they’ve never put the same effort into the most direct link to their performance - their grip. Even if you’re genetically gifted with a naturally strong handshake, it’s not enough to rely on that alone. Like any other element of strength, grip work must be systematically trained and progressed over time.
That’s why I include dedicated grip work in every single one of my core ebook programs. Whether it’s a strongman-focused block, a powerlifting peak, or a GPP-intensive cycle, there’s always a place for grip. It’s not just about hammer curls or squeezing grippers until your forearms scream. It’s about building a grip that complements the rest of your lifting, enhancing both your performance and your injury resilience.
It’s also become something of a buzz topic lately. I’ve seen entire grip coaching packages being sold for over £100, with people promising “secret techniques” to get your grip to the next level. Don’t get me wrong - there’s value in dedicated coaching for everything, and a well-structured grip program can absolutely elevate your lifting. But the reality is that grip training isn’t magic. It’s systematic, it’s progressive, and it’s accessible to every lifter who’s willing to treat it with the same respect they give their heavy pulls or their squat programming.
In this article, I’m going to give you a no-nonsense, comprehensive guide to grip work that’s built from real-world strongman and powerlifting practice. I’ll share the principles that matter most, the best tools to use, how to programme it smartly, and the strategies I’ve used myself - and with the lifters I coach - to build a grip that doesn’t just hold on, but dominates.
1️⃣ The Importance of Grip Strength
When most people think about grip strength, they picture a vice-like handshake or the classic image of someone squeezing a tennis ball. But in strength sports, grip is a multifaceted beast. It’s not just about how hard you can crush something - it’s about how you connect to the bar, how you stabilise, and how you withstand the forces that want to rip that bar from your fingers.
Grip strength can be broken down into several key types, each playing a role in different lifts and implements:
Crushing Grip: The ability to close your fingers around an object with maximal force - think thick bar deadlifts or one-hand farmers’ carries.
Pinching Grip: The ability to hold objects between your fingers and thumb - critical for plate pinches, block pulls, and odd object carries.
Support Grip: The ability to hold onto something for an extended period - like those long farmers’ carries, yoke runs, or even timed holds in the deadlift.
Wrist and Forearm Strength: The ability to stabilise and resist rotation - vital for pressing events, log cleans, and sandbag loads where the wrist must stay neutral and solid.
Performance Benefits The most direct impact of a strong grip is obvious: you can hold onto the damn bar. In deadlifts, it’s the difference between a clean lockout and a bar slipping from your hands at the top. In farmers’ walks and yoke carries, grip fatigue is often the first thing to give out, even when your legs and back are still fresh. And with grip-focused events becoming more common in strongman competitions - whether that’s a Hercules Hold or a one-arm deadlift medley - grip is no longer just a small piece of the puzzle. It’s a decisive edge.
But the benefits go beyond what’s immediately obvious. Grip strength also feeds into pressing stability in ways that many lifters overlook. A strong grip sets the shoulder and wrist in a more stable position, reducing wasted energy and improving bar path control. You’ll find that a lifter with a solid grip has an easier time stabilising overhead implements, maintaining tightness in a bench press, or holding steady in an axle clean and press.
Injury Prevention Grip strength isn’t just about performance - it’s about keeping your joints and tendons healthy under load. When your hands are strong, your entire upper body becomes more stable. This reduces the strain on your elbows and shoulders, minimises shear forces at the wrist, and helps prevent the nagging overuse injuries that plague lifters who skip direct grip work.
A strong grip also keeps everything tight and controlled when the weight gets heavy. You’re not just hanging on by your fingertips - you’re actively pulling that bar into your body, locking in your lats and upper back, and setting yourself up for a safer, stronger lift.
Why Grip Matters More Than You Think
It’s easy to overlook how much of a lift’s outcome comes down to your ability to hold on. Some of the most respected names in lifting have pointed out that if your hands can’t maintain a secure connection to the bar, it doesn’t matter how strong your posterior chain is. A slip at lockout, a compromised wrist angle, or a breakdown in hand control can sabotage even the most technically sound lift.
If you’re serious about performance and staying injury-free for the long haul, you need to respect grip training as more than an afterthought. It’s a fundamental piece of the puzzle - one that can elevate your numbers and keep you healthy for years to come.
2️⃣ Tools and Implement Choices
When it comes to building an iron grip, the variety of tools at your disposal is as broad as your imagination. This isn’t just about picking up a cheap set of grippers and calling it a day. If you want a grip that’s ready for anything, you need to challenge it from every angle, with a mix of implements that target different aspects of strength and coordination.
Fat Bars and Thick Handles Fat bars and thick handles are staples in strongman training, and for good reason. The increased diameter forces your hands to work harder just to stay connected, turning every row, pull, or carry into an instant grip developer. Whether it’s axle deadlifts, thick-handled farmers’ walks, or even thick bar curls, these implements are a direct shot to your support and crushing grip.
Rolling Handles and Pinch Blocks Rolling handles add a unique dynamic element, constantly shifting and pulling at your fingers to keep you honest. They build incredible support grip and challenge your forearm stabilisers in a way that static holds just can’t match. Pinch blocks, on the other hand, test the strength of your thumb and fingers together, forcing you to lock in hard and stabilise every inch of the hold.
Grippers and Bands Traditional grippers are still a mainstay for direct crushing grip work. They’re simple, portable, and brutally effective when used sparingly and with intention. Just remember they’re not the only tool in the box - use them as a focused drill, not the whole plan. Bands, especially finger extension bands, are the secret sauce for balance. While everyone’s busy crushing and flexing, the extensors often get neglected. Adding in regular band extension work keeps your joints healthy and your hands resilient for the long term.
The Often Overlooked:
Finger Fitness and Towel Work One of the most underrated additions to your grip toolbox is direct finger training. Simple drills like finger push-ups, or even more structured work like hanging on different surfaces, can build finger strength that pays off in every lift. Similarly, towel work - wrapping a towel around a bar for rows or pull-ups - can create a whole new level of challenge for your hands and forearms.
Variety and Rotation to Prevent Burnout It’s not about endlessly cycling grip exercises like you might with your max effort or dynamic effort lifts, but there is huge value in rotating implements every few weeks. This constant variation reduces the risk of tendon strain and overuse injuries, which can crop up fast if you hammer the same grip move over and over. By mixing up fat bar holds, pinch lifts, rolling handle carries, and direct finger work, you’ll develop a more well-rounded grip that’s prepared for any event or barbell variation.
Wrist and Forearm Work for Total Stability Finally, no discussion of grip is complete without the forearms and wrists. Direct wrist work - like levering, wrist curls, and static holds in awkward positions - feeds into every part of your grip. It also sets the foundation for better bar path control and pressing stability. Some of the best programs in the world emphasise this constantly, blending it into everything from warm-ups to finishers.
3️⃣ Programming Principles
If you want to turn grip work into a permanent weapon in your lifting arsenal, it’s not enough to just throw in some random holds or gripper squeezes now and then. Like everything in strength training, the key to effective grip work is smart programming - balancing intensity, volume, and variation to keep you progressing without burning out.
Frequency and Volume
For most lifters, grip work slots in well 2–3 times per week, depending on how much other volume you’re already handling and how well you recover. You don’t want to trash your hands the day before a big deadlift or pressing session where grip is essential. Instead, plan grip-focused work on days where it won’t compromise your main lifts, or at the end of sessions where your hands and forearms have a chance to recover.
Keep the volume moderate, and think of grip work as low–moderate intensity most of the time. High-rep or long-duration holds build that unbreakable support grip, while shorter sets with fatter handles or rolling implements develop crushing power and coordination. But always keep an eye on your hands and forearms - when they’re done, they’re done. Pushing past that point too often leads to nagging tendinitis or small tweaks that can derail your bigger lifts.
Exercise Selection: Grip-Specific vs Integrated Work
Grip work doesn’t always need to be a stand-alone session. Some of the best progress comes from integrating grip challenges into the core lifts and accessories you’re already doing. Think of farmers’ walks, yoke carries, and even thick bar deadlifts as active grip training - these lifts demand you hold on tight while also moving heavy weight.
At the same time, there’s huge value in targeted grip-specific work. Static holds with fat bars or pinch blocks, finger extension band work, or gripper sessions done for quality (not just endless reps) build direct hand and finger strength that carries over everywhere else. The key is knowing when to blend them and when to separate them out, depending on your goals and recovery.
Rotation and Variation for Long-Term Progress
Just like you wouldn’t do the same max effort squat variation for months on end, grip work thrives on rotation and variation. Every 2 to 4 weeks, switch up the implements you’re using. Rotate from pinch blocks to rolling handles, or swap out your fat bar holds for thick towel rows. This keeps your tendons and joints healthy and ensures you’re constantly challenging the muscles in new ways.
Integration into ME/DE Days Grip training doesn’t have to be a long, standalone workout. One of the simplest and most effective ways to build it in is to add a short finisher to your Max Effort lower days - think 3–5 sets of timed holds or carries after your main lift, when your CNS is already primed. On Dynamic Effort upper days, consider a prehab-style circuit with band finger extensions and light wrist rotations to keep your joints balanced and ready.
A Flexible Framework
This isn’t an exhaustive list - there are countless ways to train grip and endless variations on the tools you can use. But these principles lay the groundwork:
✔️ Frequency and volume that respect recovery
✔️ Exercise selection that balances integrated and specific work
✔️ Rotation that keeps your joints healthy and progress steady
✔️ Thoughtful integration into the main lifts of your program
Get these basics right, and your grip work will stop being an afterthought and start being a serious tool to push every other lift to the next level.
4️⃣ Real-World Benefits for Lifters
Let’s be honest - grip work doesn’t always sound as glamorous as a big deadlift or a record-setting log press. But the real-world benefits are undeniable, and if you weren’t already convinced, here are some of the biggest reasons why you should care about developing a grip that doesn’t quit.
Farmers’ Walks and Moving Events In strongman, there’s no clearer demonstration of the power of your grip than the farmers’ walk. You can have the strongest legs and back in the world, but if your hands can’t keep the handles from slipping, your run is done. The same goes for yoke carries, frame carries, and any moving event where the implement is fighting to rip your fingers open. A stronger grip means you can focus on moving with power and purpose, not just hanging on for dear life.
Deadlift Lockout Grip strength directly ties into your ability to lock out a deadlift cleanly. When your hands are strong and your grip is secure, your shoulders and upper back stay tighter throughout the pull. That stability at the top makes the difference between a confident lockout and a soft, shaky finish. If you’re struggling to finish your deadlifts, chances are your grip is part of the problem. There is also some research linking increased grip strength to increased neuromuscular efficiency and activation allowing for better expression of maximal strength.
Pressing Stability Grip work isn’t just about holding on - it’s about stabilising. A solid grip sets the wrist and hand in a strong, neutral position, which carries over directly into your pressing lifts. Whether it’s a log press, axle clean and press, or a heavy barbell bench, a locked-in grip protects your elbow and shoulder, letting you generate more force and reduce the risk of tweaks and strains.
Massive, Strong Hands Let’s not kid ourselves - big, strong hands are just plain impressive. Thick fingers, meaty palms, and that unmistakable handshake that says, “I move heavy things.” It’s not just aesthetic, either. Those hands are the tools that let you generate force in every lift you do. They’re your first and last point of contact with every barbell, dumbbell, and odd object you touch.
Grasping Hold of Everything From atlas stones to logs, sandbags to monster dumbbells, every event in strongman demands you grasp and control awkward, heavy implements. Powerlifting might not have the same odd objects, but the principle still holds true: if you can’t grasp it properly, you can’t own it. Grip is the start of everything.
A Universal Skill for All Strength Sports Ultimately, grip strength is a universal skill for every strength sport. It doesn’t matter if you’re a powerlifter, strongman, or just someone who wants to get as strong as possible - having hands that can dominate any implement is a clear advantage. It builds confidence, protects your joints, and ensures that when the bar is in your hands, you’re in control.
So if you’re still on the fence about grip work, consider this your final nudge. It’s not just a small piece of the puzzle. It’s one of the most direct paths to better performance, fewer injuries, and a level of confidence in your lifts that you just can’t fake.
Of course, building a strong grip isn’t just about performance and show - it’s also about keeping your hands and wrists healthy for the long term
5️⃣ Tips for Longevity and Injury Prevention
Building a monstrous grip isn’t just about adding weight to your carries or crushing grippers until your knuckles turn white. If you want your grip to last for the long haul - and avoid the kind of nagging aches that can derail your progress - you need to train smart and respect the delicate balance between building strength and maintaining healthy hands, wrists, and elbows.
Active Recovery and Band Finger Extensions One of the most important tools for long-term grip health is something that often gets overlooked: the humble band finger extension. While everyone is obsessed with squeezing and flexing, the extensors - the muscles that open your fingers - play a crucial role in joint balance and tendon health. Regular band extension work helps counteract the constant crushing motions of lifting, keeping your fingers and wrists moving smoothly and reducing the risk of overuse injuries. Think of it as prehab for your grip - light, high-rep work that keeps everything moving well and resilient for the next heavy session.
Balance Extension and Flexion It’s tempting to go all-in on the crushing side of grip training, especially if you’re hooked on grippers or axle work. But hammering only the flexion side of your grip can create imbalances and leave you vulnerable to strain. Make sure you’re balancing every hard squeeze with extension work and wrist rotation exercises. This balanced approach keeps the joints moving well and helps avoid the kind of stubborn elbow and wrist pain that can linger for months if left unchecked.
Know When to Back Off As with every aspect of strength training, knowing when to push and when to pull back is key to staying in the game for years, not weeks. Pay attention to your body - particularly your elbows and the tendons around your wrist. If you’re feeling persistent, nagging pain rather than simple fatigue, that’s a clear sign to back off and let things recover. Short-term rest and recovery work can save you from long-term setbacks and keep your grip training effective without grinding you into the ground.
A Smarter Path to Stronger Hands Remember: grip strength is built through smart, consistent effort - not just endless volume. By incorporating active recovery work, respecting the balance of extension and flexion, and knowing when to ease off, you’re setting yourself up for years of progress, not months of frustration. Strong hands are built with intention, not just brute force.
6️⃣ How I Use Grip Work in All My Programs
Grip work isn’t just something I tack on at the end of a session as an afterthought - it’s a core part of how I build strength, whether you’re peaking for a competition or working through a high-volume off-season phase. Over the years, I’ve seen time and time again that the lifters who invest in consistent grip work aren’t just stronger - they’re also healthier and more confident when they step up to the bar.
Consistent Presence in Accessories and GPP Every single one of my ebook programs includes dedicated grip work, woven right into the accessories and general physical preparedness (GPP) sessions. This isn’t just a waste of time though - it’s carefully chosen to complement the main lifts and the specific demands of the phase. Loaded carries, thick bar holds, pinch work, and forearm stability exercises all find their way into the programming because they directly reinforce the lifts you’re chasing.
Varied Implements to Prevent Overuse One of the biggest mistakes lifters make with grip work is sticking to the same implement or style for too long. In my programs, I build in regular variation to keep your hands and tendons healthy and to ensure you’re developing a well-rounded grip. Fat bars one week, rolling handles the next. Pinch blocks and plate pinches rotated in to challenge your thumb and finger coordination. This variety is what keeps progress steady and injuries at bay.
Peaking and Off-Season Examples In peaking phases, I keep grip work streamlined but present - short, intense finishers or stabilisation-focused drills that won’t eat into recovery for the main lifts. Think quick farmers’ holds or fat bar timed holds to reinforce your ability to stay locked in under heavy loads.
During the off-season or base-building phases, grip work often takes on a bigger role. It’s a perfect time to build your base of support grip and finger strength without the constant pressure of peak weights. Longer carries, direct forearm work, and more varied implements all come into play here, helping you shore up any weak points and build the kind of resilient hands that will carry you through the next peak.
Why It Matters This consistent, balanced approach to grip work isn’t just about bigger forearms - it’s about lifting more safely and confidently. Whether you’re a strongman prepping for farmers’ runs or a powerlifter chasing a deadlift PR, grip is the gateway to all your strength. That’s why it has a permanent place in my programs. It’s a small investment in your training that pays off in every single lift you do.
7️⃣ Example Exercises and Grip Rotations
To build the kind of grip that doesn’t let go - whether you’re deadlifting a max single or hauling a farmers’ walk down the field - you need to train your hands and forearms from every angle. Here’s a mini “library” of exercises and rotation ideas that I use with my lifters and in my programs to develop bulletproof grip strength.
The most popular examples everyone does at the moment are behind the bar barbell holds and single arm suitcase/farmer holds both for time. But theres much more...
Pinch Grip Work
Plate Pinches: Grab two weight plates smooth side out (or more if you’re feeling bold) and hold them at your sides for time. This hammers thumb strength and finger coordination.
Block Pulls: Use a pinch block or even a homemade block to replicate the same challenge. Hold for time or rep out small pulls to really test your pinch strength.
Thick Bar Training
Axle Deadlifts: The axle bar’s increased diameter turns every pull into a grip battle. It’s not just a test of back strength - it’s a direct shot at your crushing grip.
Fat Bar Rows: Rows with a thick bar or fat grips turn your pulling work into a double-duty session, demanding grip control through the entire range of motion.
Rolling Handles/Rolling Thunder
Light Carries: Use a rolling handle for short carries. The constant spin forces your hands to stabilise in real time - excellent for building dynamic control.
Holds for Time: If you’re not carrying, just hang on. Holds of 10–20 seconds will light up your fingers and forearms fast.
Grippers
1–2x/Week Only: Grippers are powerful but easy to overdo. Once or twice a week is plenty to build max effort crush without frying your hands.
Max Effort and Endurance Sets: Do single hard closes for maximum crush power, or timed sets of multiple reps for a more endurance-focused approach.
Captains of Crush: If you’re serious about grippers, the classic Captains of Crush line is a gold standard.
Band Finger Extensions
High Volume for Balance: Simple but essential - finger extension bands help keep your hands balanced and healthy. Think high reps (20–30+ per hand), several times a week, as a finisher or warm-up.
Loaded Carries
Heavy Farmers’ Walks: Grip meets total body coordination. Use these as a main event or a finisher to put everything to the test.
Suitcase Carries: Holding a single implement on one side challenges your support grip and core stabilisation even more.
Blob Holds and End of Dumbbells: Don’t have farmers’ handles? Get creative - grip the end of a heavy dumbbell or use plates for awkward, off-balance carries. Or a blob hold.
Plate Flips and Rotational Work
Plate Flips: Take a single plate and flip it over in the air, catching it each time. It’s a surprisingly fun and challenging way to train dynamic wrist control and reactive grip strength.
You've also got Dead Hangs for time, thumbless work, Rice bucket training, scrunching up newspaper one handed...
Sets and Reps Examples
For most of these, start with 3–5 sets of 10–20 seconds holds, or 8–12 reps for moving lifts like rows and block pulls.
As you adapt, progress to longer times and more challenging sets - as long as possible (ALAP) or as many reps as possible (AMRAP) challenges to test your endurance and push beyond your comfort zone.
Why These Rotations Matter Rotating these different styles and implements every few weeks isn’t just about novelty - it’s what keeps your hands, tendons, and forearms growing stronger without getting beat up in the process. Whether you’re looking to secure your next deadlift PR or carry that yoke further than ever, this library of exercises has your back - and your grip.
If you don’t have access to dedicated thick bars or axle implements, don’t worry - Fat Gripz and other handle attachments are an incredibly effective and affordable alternative. By slipping them over a standard barbell, dumbbell, or even a cable attachment, you instantly turn any lift into a thick-handled challenge. This small tweak forces your hands to work much harder, developing crushing and support grip without needing a full set of specialty equipment. You can even wrap a towel around a bar or load plates on end for similar DIY solutions, giving you endless ways to work your grip and avoid plateaus.
By now, you should see why grip work isn’t just a finishing touch or a casual afterthought - it’s a critical pillar of strength that can transform your lifting performance and keep you healthy for the long haul. From deadlift lockouts to farmers’ walks, from heavy pressing to awkward object carries, your hands are the foundation of every lift you take on. A strong grip doesn’t just help you hold on - it lets you move with more confidence, transfer power more effectively, and reduce the risk of injury in every phase of your training.
This is exactly why grip training is such a key part of my overall training philosophy and why I weave it into every ebook program I put out. I’ve seen firsthand how lifters who take their grip work seriously see progress that goes beyond just the barbell - they see improvements in every area of their performance and resilience.
If you want to dive deeper, I’ve got plenty more resources for you:
👉 Check out the other related articles on the blog for more specific exercises and how to integrate them into your program.
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👉 And if you’re ready to take your own coaching and knowledge even further, consider enrolling in the JHEPC Specialist Strength Coach Certification - where we dig even deeper into how grip work and every other aspect of smart programming can help you unlock your full potential.
Here’s to building a grip that holds on, no matter what. Let’s get to work.
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