Grip Strength
Grip strength is the force your hands and forearms can produce, and it often limits how much you can pull or hold in exercises.
Published by Repit Fitness · Last updated
Key facts
- Frequently the limiting factor in pulling lifts.
- Trained directly and through heavy holds.
- Straps can bypass grip to overload the target muscle.
- A marker of overall strength and health.
Grip strength is how firmly your hands can hold onto a load. In exercises like deadlifts, rows, and pull-ups, your grip can fail before the target muscles do, capping how much you can train them. Building a stronger grip removes that bottleneck.
You can train grip directly with heavy holds, farmer's carries, and dead hangs, and many lifters also use lifting straps on their heaviest pulls to take grip out of the equation and fully load the back. Notably, grip strength is also linked to overall strength and is even used as a general health marker.
Frequently asked questions
How do I improve grip strength?
Train it directly with heavy holds, farmer's carries, and dead hangs, and simply handle heavy weights regularly in pulling exercises.
Should I use straps?
Straps are useful when grip would otherwise limit you on heavy back work, letting you fully train the target muscles. Mixing strapped and strap-free work keeps grip developing too.
This article is general information, not medical advice. Talk to a doctor or registered dietitian before making changes if you have a health condition, are pregnant or take medication.
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