Article Rundown

• The importance of grip strength
• Finding the right grip for you
• Avoid thumbless grip
• “Lobster claw” type grip
• How to train your grip

The Importance of Grip Strength in Strength Training

In this video, I discuss grip strength—how to build it, why it matters, and its impact on every exercise you perform. In my opinion, grip strength is one of the most crucial yet misunderstood components of strength training. Whether you’re squatting, deadlifting, benching, rowing, or overhead pressing, a strong and stable grip maximizes your performance. It enhances neuromuscular activation, improves stability, and puts you in the best position to lift the most weight possible. Additionally, grip strength plays a key role in maintaining spinal health.

In my book 10/20/Life, I emphasize the importance of grip and break down several technical aspects that many coaches and trainers overlook. Understanding these principles will not only enhance your lifts but also reduce the risk of injury and plateaus.

Finding the Right Grip for Your Build

When it comes to grip, you need to consider your body structure. If you have a wider frame, your grip on the bar will naturally be wider. A common mistake I see—especially in the deadlift—is lifters taking too narrow of a grip. This often pulls the shoulders forward, preventing proper chest positioning at lockout.

The key is to align your hands correctly with the rings on the barbell. Lifters with a broader build may grip on or outside the rings, while those with a narrower build might find a better position inside the rings. Your grip width should not be based on what your favorite lifter does—it must be tailored to your unique structure. While shoulder-width works for most people as a starting point, you should experiment to determine what feels strongest and most natural for you.

Why You Should Avoid a Suicide Grip

In my opinion, you should never use a “suicide grip” (thumbless grip), which is often seen among bodybuilders. This article is about strength—specifically grip strength—and how it can help you push through plateaus. While some lifters may claim they feel better using a thumbless grip, I strongly advise against it.

Simply wrapping your thumb around the bar significantly increases grip strength, which in turn improves neural drive and enhances overall movement patterns. When you grip the bar, you should aim for “white knuckles“—squeezing the bar as tightly as possible. This maximizes neuromuscular facilitation, improves muscle recruitment, and enhances stability across all lifts, including squats, bench presses, deadlifts, and rows.

The Lobster Claw Mentality

Think of your hand as a lobster claw—designed to crush whatever it grabs. Your grip should be aggressive and unrelenting, locking onto the bar as if you were capturing prey. This mindset, combined with technical precision, will make a significant difference in your ability to move heavy weight safely and efficiently.

Additionally, understanding your personal leverages is crucial. A lifter with a broad upper body, like my client Tom from Kratos Barbell, has had to continually widen his grip as he gains mass. You can’t change your genetics, but you can find the grip that works best for your build—and adjust it over time as your body changes.

For example, if you have long arms, a wider bench press grip may be beneficial to reduce range of motion. However, if your goal is to build more muscle in the chest and shoulders, a narrower grip may be preferable. Your grip selection should always align with your individual goals.

Adjusting Your Grip Over Time

The best approach is to start with a grip around shoulder width, then adjust as needed. Over time, your optimal grip may change due to muscle growth, mobility improvements, or evolving training goals. Grip is a dynamic aspect of lifting, not a fixed rule.

Grip strength is often the limiting factor in strength development. Many lifters lose power and stability simply because their grip isn’t strong enough. As I discuss in 10/20/Life, attacking weak points is essential for long-term progress. If your grip is a weak link, it could be the very thing holding you back from reaching your full potential.

Programming for Grip Strength

When incorporating grip training into your program, prioritize using your strongest grip for your main lifts to maintain optimal leverage. However, when performing accessory work, you can vary your grip to build strength in different ways.

For example, switching from a standard bench press to a close-grip bench press, or alternating between conventional and sumo deadlifts, can challenge your grip differently. The key is to keep your strongest grip for your primary lifts while using accessories to strengthen weaker grip variations.

Conclusion

Grip strength is one of the most overlooked aspects of strength training, yet it plays a vital role in performance and injury prevention. Understanding how to optimize your grip based on your body structure, leveraging proper technique, and consistently training your grip will lead to greater overall strength. Whether your goal is to lift the most weight possible or simply build a stronger, more resilient body, mastering grip strength is a game-changer. Don’t let a weak grip be the reason you fail a lift—train it, refine it, and make it a priority in your programming.

BRIAN DOES ONLINE AND IN-PERSON COACHING!

Back Injured Average Mary or Joe who wants their life back

Back Injured Athlete Wanting to Return to Sport

Lift and exercise coaching & cueing to troubleshoot form

Program adherence & accountability coaching