If you’re training for strongman events, you already know how vital grip strength is—whether you’re hauling farmer’s handles, deadlifting, or tackling the axle clean and press. But grip is often the first thing to go when the weights get heavy. Weak grip doesn’t just hold you back; it can be the difference between finishing an event or watching the implement slip away.
Build a Stronger Grip for Every Event
- Use Thick Bars and Axles: Training with a fat bar or axle puts extra demand on your hands and forearms. If your gym doesn’t have specialty bars, wrap a towel around a regular barbell or use Fat Gripz to mimic the effect.
- Farmer’s Carries and Holds: Grab the heaviest dumbbells or trap bar you can manage and walk for distance or hold for time. Focus on maintaining a strong, even grip all the way through.
- Plate Pinches: Hold two weight plates together, smooth side out, and pinch them for as long as possible. This simple drill builds crushing grip and thumb strength for events like the Hercules Hold.
- Static Holds: At the end of your deadlift session, hold the bar for extra time. Just a few sets can make a big difference in your grip endurance.
- Sandbag Training: Lifting and carrying sandbags forces your grip and arms to work overtime. Use heavy-duty contractor bags or duffel bags loaded with sand if you don’t have specialty equipment.
- For even more detailed grip training advice, check out the Grip Guide—a practical resource for building competition-ready grip strength.
- If you’re looking for a proven strength program that also addresses grip, explore the Cube Method for Strongman for a structured approach to both event and grip training.
Grip strength isn’t just about your hands—it’s about building total-body tension and confidence under load. The stronger your grip, the more you can focus on the event itself, not just hanging on.
Train Smarter—No Matter Your Gym Setup
Our Train Strongman in a Regular Gym program is packed with practical solutions for building event-ready strength, including grip work you can do with basic equipment. You’ll get a full 12-week plan designed for real-world gyms and real-world challenges.
If you’re ready to take your grip—and your whole strongman game—to the next level, check out the Train Strongman in a Regular Gym guide and see how much stronger you can get with the tools you already have.
