Stronger Grip with No Extra Training | Olympic Weightlifting

If your grip is a weak point for your lifts, here’s how to get it as strong as you need without reducing the weight you’re lifting, or adding a single extra minute to your workouts.

First, progressively reduce your use of straps and use a hook grip instead.

Start with slower and lighter exercises like RDLs, then deadlift variations, and eventually lifts with acceleration like pulls.

In each stage, eliminate straps for as many sets as you can, even if it’s only warm-up sets initially.

Next, eliminate straps completely from any snatch or clean variations—yes, including multiple-rep hang lifts. Again, do this incrementally starting with as many warm-up sets as you can manage.

Finally, start reducing your use of the hook grip with your pulling exercises like you did straps—start with the easier exercises and warm-ups and progress as strength increases.

You can also warm up for snatch and clean variations without the hook grip, and eliminate it completely from any lighter technique work you do during the week.

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[keymaster]

Gripping the bar consciously with my ring and little finger has also helped me a lot and also improved my turnover. 😊

[willrouse]

Yep! Rarely if ever use straps. Warm up reps with high pulls. Hook grip with heavier loads. 🤘

[LucasDimoveo]

I know it is limiting in other areas, but I don't bother to use straps. I barely use tape. That helped my grip the most, but has probably limited my ability to pull heavier weights

[the.Aruarian]

Picking up bouldering at 220lbs sorted any grip issues I might’ve had.

[AnthonyGarcia-syyk]

That how also eliminate the belt use got to the point i don't use belt before hitting 80% of my lift, , well some days before to be honest if i feel more tired than usual or tightness ..

[TheComedyButchers]

You guys use straps for your snatches?

[Mr.Ciobanu]

I never use straps for snatches, feels so weird ! But if I have one thing good enough for Oly, is my grip strenght :)) sadly., just that

[tasbirmiah]

Today I accidentally hit my belly in a heavy snatch day. Anyway to prevent this at all?