Grip strength: why it matters and how to train it

If the bar slips out of your hands before your back or legs are done, your grip is holding back the rest of you. Grip also matters for carrying, climbing and daily life. The good news: it responds quickly to training.

The best grip exercises

• Farmer's carry: heavy dumbbells or kettlebells, walk 20 to 40 metres. 3 trips.
• Dead hang: hang from a pull-up bar as long as you can. 2 to 3 holds.
• Suitcase carry: one heavy weight in one hand, walk tall. It trains your sides too.
• Wrist curl: 2 sets of 15 to 20 for the forearms.

• Farmer's carryForearms, Traps
• Dead hangForearms
• Dumbbell suitcase carryObliques, Forearms
• Barbell wrist curlForearms

Fitting it in

Add one grip exercise at the end of two sessions a week. Pull-ups, rows and deadlifts done without straps also train grip, so you may not need much extra. See forearms.

Straps, chalk and mixed grip

• Chalk keeps your hands dry and helps on every pulling lift.
• Straps are fine for your heaviest deadlift and row sets, so grip doesn't cut a back workout short. Keep the warm-ups and lighter sets strap-free.
• Mixed grip (one palm up) holds heavier deadlifts but is harder on the biceps of the palm-up arm. Swap hands between sets.