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View Full Version : Thick Bar Training for Grip Strength



blackdove
02-21-2011, 12:33 PM
Thick bar training strengthen your hand and forearm muscles more than training with the regular bars. But thick bars are hard to find in gyms. There are commercial fat grips out there. They are a bit pricey though, for me at least.
If you're looking for alternative fat grips, here's a way to make homemade thick bar handles for strong grip (http://www.blackdovenest.com/2011/02/homemade-thick-bar-handles-for-barbell.html) training. Mainly made from pvc, they're inexpensive and easy to assemble.

http://2.bp.blogspot.com/-Yg_7MmnAVNc/TVdRTmBy7XI/AAAAAAAAFo4/vwza4auQ924/s1600/thick-bar-handle.jpg

mbig245
02-21-2011, 05:55 PM
Interesting.... I heard of the fat bar for bench but not for dumbbells...

lifestyle
02-21-2011, 06:24 PM
Nice Avi Big, Finally got that resolved. What I did, I got me some 2 inch exhaust pipe and use it as a curl bar, Like that I still use my olympic weights. Dont think you can use it for benching dont think it'll hold.

pulpak69
03-04-2011, 06:07 PM
Charles poliquin believes in them heavily!!! Less strain on wrists and hits the muscle different.

ODB
03-13-2011, 01:40 AM
One of my favorites (old school) Great for grip and forearms -698

tyciol
04-09-2011, 12:55 AM
I think the approach makes sense. I've always wanted a strong grip (not just heavy weight but also pulling big things) and these would be cool. I like the approach of stuff like fatgripz since are probably cheaper than buying thick DBs.

If we think about the size of things like a guy's arm or leg, standard bars are pretty thin.

rocco-x
04-17-2011, 10:23 PM
trying to talk one of my gym owners to let me make one outta PVC on an extra bar he's got.i already have a 2 and 3 board set up for when i do mid-range work.

mort
04-21-2011, 12:07 AM
I must be missing something. If resistance movements strengthen. Then how would grip thickness provide resistance?

F.I.S.T.
04-21-2011, 02:31 AM
I must be missing something. If resistance movements strengthen. Then how would grip thickness provide resistance?

The theory is that grabbing a thicker bar reruits more muscle fibers to hold it,hence enhancing the excercise.Try grabbing a thin bar where you can really wrap your hand around it and see how much you can hold ,then grab a thicker bar and try the same thing.You'll see how much more you can grip on the thinner bar and how much less as the bar gets thicker.

mort
04-21-2011, 07:39 AM
The theory is that grabbing a thicker bar reruits more muscle fibers to hold it,hence enhancing the excercise.Try grabbing a thin bar where you can really wrap your hand around it and see how much you can hold ,then grab a thicker bar and try the same thing.You'll see how much more you can grip on the thinner bar and how much less as the bar gets thicker.

Hmmm, the theory sounds good. I think I'll try experimenting. Damn I love these exploratory discussions. Thanks for the contribution there Bro...