Forearm & Grip Strength Builder

Overview

Your grip is the weakest link in your deadlift, rows, and pull-ups. This 4-week program builds crushing grip strength and forearm size through direct training done 3 times per week after your regular sessions. Each grip session takes 10-15 minutes.

Schedule

Add these after your normal training on Monday, Wednesday, and Friday.

Session A: Crushing Grip

• •Fat Grip Dead Hang (or towel hang): 3x max time (60s rest)
• •Barbell Wrist Curl: 3x15 (30s rest)
• •Barbell Reverse Wrist Curl: 3x15 (30s rest)
• •Hand Gripper: 3x10 per hand (30s rest)

Session B: Supporting Grip

• •Farmer's Walk (heavy): 4x30m (90s rest)
• •Plate Pinch Hold: 3x max time (45s rest)
• •Towel Pull-Ups: 2xAMRAP (90s rest)
• •Static Barbell Hold (overhand, heavy): 3x max time (60s rest)

Session C: Wrist Strength

• •Wrist Roller (palms down): 3x2 rolls up and down (45s rest)
• •Behind-the-Back Barbell Wrist Curl: 3x20 (30s rest)
• •Radial and Ulnar Deviation (dumbbell): 2x10 each direction (30s rest)
• •Finger Extensions (rubber band): 3x20 (20s rest)

Progression

• •Dead hangs and holds: add 5 seconds per session
• •Wrist curls: add weight when you hit 20 reps
• •Farmer's walks: add weight or distance each week
• •Plate pinch: progress from one plate to two

When Grip Strength Matters

• •Deadlifts over 150kg will challenge your grip before your back
• •Pull-up volume increases when grip is not the limiter
• •Barbell rows feel completely different when you can actually hold the bar
• •Grip strength correlates with overall health and longevity in research