Grip Strength Training for Strongman

Grip strength is a crucial aspect in the sport of Strongman. Whether you are lifting heavy atlas stones, carrying a massive yoke, or holding onto a thick barbell, having a powerful grip can make all the difference in your performance. A stronger grip not only allows you to handle heavier weights but also enhances overall stability and control during complex movements.

Anatomical Considerations

Before diving into grip strength training, it’s important to understand the anatomy of the hand and forearm. The fingers, hand muscles, and forearm tendons all play a vital role in grip strength. The four main types of grip are crush grip (squeezing), pinch grip (thumb and fingers coming together), support grip (holding onto objects for an extended period), and bending grip (wrapping fingers around an object).

Training Methods

1. Grip Strengthening Exercises

Various exercises can help improve grip strength. These include:

Deadlifts: Regular deadlifts with a barbell help build overall grip strength.

Farmers Walk: Holding heavy dumbbells or farmer’s walk handles and walking a distance is an excellent exercise for grip strength.

Plate Pinches: Pinching weight plates between your fingers and thumb helps develop pinch grip strength.

Rope Climbing: Climbing ropes requires a strong grip, making it an effective way to train grip strength.

Hand Grippers: Utilizing hand grippers helps specifically target crushing grip strength.

2. Fat Grip Training

Fat grip training involves using thick bars or specialized grip attachments that increase the diameter of the bar. By increasing the bar’s diameter, fat grip training intensifies the grip challenge, requiring higher activation of forearm muscles and increasing grip strength.

3. Wrist and Forearm Training

Strong wrists and forearms are essential for a strong grip. Incorporate exercises like wrist curls, reverse wrist curls, wrist roller, and forearm pronation/supination exercises into your training routine.

4. Grip Endurance

In Strongman competitions, events often require competitors to hold onto objects for long durations. To improve grip endurance, practice timed holds using various grip exercises. Start with shorter durations and gradually increase the time to simulate the demands of competition.

Designing a Grip Strength Training Program

When designing a grip strength training program, it’s crucial to focus on progressive overload. Gradually increase the load, duration, or difficulty of exercises to ensure continuous adaptation and strength gains. Incorporate grip training exercises at least twice a week, dedicating specific sessions solely to grip development.

Additionally, pay attention to proper form and technique during exercises. Avoid using straps or gloves excessively, as these can limit the development of natural grip strength. As grip strength improves, you will likely notice increased performance in Strongman events and other exercises that involve gripping.


In Strongman, grip strength is a fundamental component that can significantly impact performance. By incorporating grip strengthening exercises, fat grip training, wrist and forearm training, and grip endurance work into your training program, you can develop a vice-like grip to handle the immense challenges the sport presents. Remember to maintain proper form, gradually increase the load or difficulty of exercises, and stay consistent with your grip training. With time, dedication, and a strong grip, you will unleash your full potential in the world of Strongman.