Boost Your Pull Day Performance by Building Grip Strength
By Shikha Pandya | Fittr Coach
#fittrcoach #ptcoach #comprehensivecoach
Struggling With Pull Day Exercises Because of Weak Grip? You’re Not Alone!
If you’re like many fitness enthusiasts who dread pull day not because of back or biceps fatigue, but because your grip strength gives up too soon, this article is for you. Whether it’s deadlifts, pull-ups, barbell rows, or lat pulldowns, your grip plays a crucial role. If your grip fails before the target muscle does, your training efficiency suffers.
While lifting straps are a great tool for isolating the upper back muscles and maintaining training intensity, especially for advanced lifters, they’re not always the best solution—especially if you’re just starting out.
Should Beginners Use Lifting Straps?
Short answer: No.
Here’s Why Beginners Should Avoid Lifting Straps Initially:
- Builds Foundational Strength
When you lift without assistance, your forearms, wrists, and hands get stronger, which sets the stage for long-term performance gains. - Improves Load Perception
Training raw helps you understand what weights feel like. Your nervous system adapts better when it learns how “demanding” a weight truly is, helping prevent injuries in the long run.
Benefits of Grip Straps — When to Use Them
Once you’ve built a reasonable level of base strength and start progressing into heavier lifts, grip straps can help:
- Maintain volume in upper back training
- Reduce grip fatigue during deadlifts or RDLs
- Focus on muscle-mind connection
- Break past plateaus
But remember: Using straps shouldn’t replace grip strength training.
4 Effective Tips to Improve Grip Strength Naturally
Want to stop depending on straps and let your grip power through? Add these exercises to your routine:
1. Train With a Real Gripper
Invest in a quality hand gripper and use it a few times a week. Start with higher reps and build resistance gradually. These small but focused efforts go a long way.
2. Hang on the Pull-Up Bar
Dead hangs or active hangs improve not only grip but also shoulder stability and core control. Start with 15–20 seconds and build up to 60+ seconds.
3. Add Wrist Curls and Extensions
These targeted isolation exercises for the forearm flexors and extensors directly strengthen the muscles responsible for gripping. Include 2–3 sets of each in your arm day routine.
4. Do Farmer’s Walks
Grab a pair of heavy dumbbells or kettlebells and walk. That’s it! This full-body functional movement massively improves grip endurance, posture, and core stability.
Final Words
Whether you’re a beginner looking to build foundational strength or an intermediate trainee wanting to improve performance on pull day, grip strength training is essential. Use straps strategically, not habitually.
Stay consistent, stay patient—and always strive to be better than yesterday.
#pullday #backday #gripstrength #traininghack #noteasybutworthit #exercisesaremedicine #liftingtips
Authored by Shikha Pandya, Fittr Coach
Certified #ptcoach | #comprehensivecoach
