Weak ass grip

January 2023 home Forums Training Weak ass grip

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    Erica Brandon

    Hi Joe! I am new to your program and am loving it so far! I am currently following a beginners program with upper and lower days a few times a week with one rest day in between. I am currently having issues with my grip that are causing me to bail mid working set. Even though I consider myself a beginner, the weight training world is not brand new to me. I feel I have always had a grip issue. My hands and wrists just feel pretty weak in general. I work a desk job and am typing all day – I feel that might have a little to do with it.

    So for example: today I completed the MILF Maker Upper workout. Somewhere around my second working set of Wall/Rack hammer curls my hands are on fire and failing miserably. I am getting frustrated bc I want to keep going and am trying to pay close attention to form and intensity, but it is taking every ounce of focus to simply hold onto the damn DB.

    I am just looking for some advise on what I can do to not just improve my grip strength, but maybe some therapy and/or preventative care stuff that will help with the failure/pain. Any ideas of what could be causing this issue? On recovery days should I be rolling out my forearms? Should I be doing some extra stretching or wrist/grip therapy type stuff?

    I just want to f*** train and this is holding me back. Any insight is greatly appreciated.

    Also, thanks so much for the amazing content!


    The easy/short solution is to just get some straps/grips. Personally, I don’t wear straps/grips until I NEED them. So by not wearing them when you warm up/lighter sets, that will help strengthen them still. But for working/heaviest sets I always wear straps. My wife prefers “Versa Grips” (search that and you can find we’re to get them). When training primarily for physique goals, there is no reason not to take the “weakest link” out of the chain, and allow the trained muscle to get the most work. As far as recovery goes, I would search “Broga” on the site, and specifically look at the hand/wrist/elbow portion. Do that a few times a day and I think that is the best way to recover.

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