training
May 15, 2026 7 min read
Grip Training: The Missing Link in Most Athletes' Programs
You've never missed a lift because your legs gave out. You've missed it because your grip failed. Here's how to fix that permanently.
- 1.**Crush Grip** — Closing the hand against resistance (think grippers, towel pull-ups)
- 2.**Pinch Grip** — Thumb opposing fingers (plate pinches, hub lifts)
- 3.**Support Grip** — Holding on over time (barbell holds, farmer's carries)
- ▸Farmer's carry: 3×30m with competition-weight implements
- ▸Plate pinch: 3×30s each hand
- ▸Barbell holds: 3×60s with 120% of your deadlift
- ▸Fat grip deadlifts: 2×5 every other week
Why Grip is Everything in Strongman
Every event in strongman involves your hands. Farmer's carry, deadlift, log, rope pull — your grip is the weak link in every chain.
The Three Types of Grip
Programming Grip Work
Add 10–15 minutes of direct grip work at the end of 2–3 sessions per week. Don't train grip before heavy pulling — it'll compromise performance.