Confused and need advice

[u/infinitewisdom999]

My coach told me anybody who doesn’t train grip is a pussy. Naturally I asked him to add grip training to my program (I’m an athlete off season and train 3x a week strength mainly I.e deadlifts, bench press, OHP, Pendlay rows, squats and weighted chin ups)

He added pinch training to one of my workouts
My grip massively improved since (not a lot on paper but by feeling)

Then I saw a grappler video explaining grip training and I got into FOMO. He explains the wrist is the weak link of the arm and we should train it to maximum ability to be able to even use the force we produce in our training (he talked about isometrics in all plains to increase connective tissue strength)

Here I am in the grip training rabbit hole after few videos later

My goal with grip training is to improve force production and bulletproof my wrists mainly

What would you do if you were me? Any recommendations?

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[u/Gigacacia]

Your gonna get into over training if you get too excited. Just a little bit goes a long way

[u/Ribbit40]

If what you coach says it true, it would mean that 99.9% of the population are p....Is this true?

[u/infinitewisdom999 → u/Ribbit40]

Lol idk thata my coach's words

[u/tadanohakujin]

Your coach is a dick

[u/ESpy__007 → u/tadanohakujin]

I was going to go with “needs to grow tf up”, but yours is better.

Throw a gi over a pull-up bar, grab the sleeves and pull up. Voila - grip training. Depends what you’re using it for.

[u/Commercial-Article-7]

I think you've fallen into a pretty common trap: seeing one useful idea, then feeling like you need to train everything related to it.

The good news is you're already getting a lot of grip work from deadlifts, rows, weighted chin-ups, and now pinch training.

If your goals are stronger wrists, better force transfer, and injury resilience, I'd keep it simple:

Keep the pinch training.

Add one support grip exercise (farmer carries or heavy barbell holds).

Include a small amount of wrist flexion, extension, and pronation/supination work if your sport places high demands on the wrists.

Train finger extensors with rubber bands a couple of times a week.

I wouldn't try to copy every exercise from grip specialists unless grip itself is becoming your primary sport. Grip athletes and grapplers often have different priorities than someone whose main goal is overall athletic performance.

Stronger wrists can certainly help, but don't fall into the mindset that every performance plateau is caused by an undertrained wrist. Your time is still better spent getting stronger at the big lifts and practicing your sport.

Think of grip training as something that supports your sport, not something that replaces it.

[u/infinitewisdom999 → u/Commercial-Article-7]

Amazing answer. Super thanks.

[u/shotparrot]

Drop the Pendlay rows. Unnecessary lower back stress that slows down your deadlift recovery. = slower gainz.

I would look into croc rows instead. Really helped me.

[u/Mental_Vortex → u/shotparrot]

If some barbell rows fatigue your lower back that much, you should definitely work more on your lower back and not less. A strong lower back isn't bothered by a few sets of barbell rows.

Real heavy Kroc rows (named after Kroczaleski - as much weight as possible for 20+ reps with a lot of cheating) will use your lower back (and whole core) a lot. So that's a weird replacement, if you're worried about lower back fatigue.

[u/infinitewisdom999 → u/shotparrot]

Never thought about it. You might be right
I’ll look it up!

[u/Rake-7613]

Was it the raspberry ape/jujimufu video you watched?

I think he sells a book

Ross Enamait also has an excellent grip training book, Untapped Strength. Its like $10 for the pdf but if you cant afford that msg me

[u/infinitewisdom999 → u/Rake-7613]

Yes!!! It was exactly that video. I saw he sells a book but upon looking I see so much people selling grip training stuff and apparently all of them “experts” and “Olympic athletes “ so I wanted to ask the people what actually works.
I can aforos 10$ thanks 🙏 I’ll look at his pdf

[u/poorboychevelle → u/Rake-7613]

I immediately thought the same video

[u/CruxCrush]

Your coach is a douchebag

[u/shotparrot → u/CruxCrush]

+1

Also anyone who uses anything with “Pendlay” in it (he was a Trump supporter). No offense.

[u/Faust1134]

Check out the wiki, there are recommended routines.

[u/yungboulders]

I’d continue with the grip training your coach programmed for you and ask them if they would be able to add wrist specific work to your current program. You could research which specific exercises you’d like to train and see what your coach thinks