The Pros and Cons of Using Grip Assistance in Strength Training

Strength training is a cornerstone of fitness, promoting muscle growth, bone density, and overall physical health. However, as athletes and enthusiasts push their limits, grip strength often becomes a limiting factor. This is where grip assistance tools, such as chalk and straps, come into play. In this blog post, we will explore the different types of grip assistance, their pros and cons, and the appropriate scenarios for their use.

Types of Grip Assistance

1. Chalk: 

   - Description: Gym chalk, usually made of magnesium carbonate, helps to keep the hands dry by absorbing sweat. It comes in powder, liquid, and block forms.

   - Usage: Chalk is commonly used in weightlifting, rock climbing, and gymnastics to enhance grip by providing friction between the skin and the equipment.

2. Straps: 

   - Description: Lifting straps are typically made of sturdy fabric or leather and are wrapped around the wrist and the barbell. They help in securing the grip by transferring some of the load from the hands to the wrists.

   - Types: There are several types of lifting straps, including lasso straps, loop straps, and figure-8 straps.  Each type offers varying degrees of support and ease of use. These straps from Harbinger are cheap and reliable.

3. Grips and Gloves: 

   - Description: These are designed to protect the hands and provide additional grip. They come in various materials such as leather, neoprene, and rubber.

   - Usage: Commonly used in CrossFit, bodybuilding, and general fitness training, grips and gloves help in reducing calluses and blisters while enhancing grip stability.

There are tons of options across these categories, but our absolute favorite for their effectiveness and ease of use are the Versa Gripps Pro.

Pros of Using Grip Assistance

1. Enhanced Performance:

   - Improved Grip: Chalk and straps significantly enhance grip, allowing athletes to lift heavier weights and perform more repetitions without grip failure. This can lead to improved strength and muscle gains.

   - Focus on Target Muscles: By alleviating the strain on the forearms, lifters can better target the intended muscle groups. This is particularly applicable to pulling exercises such as deadlifts and rows, where grip assistance allows the target muscles, in this case the back, to be the limiting factor.

2. Safety:

   - Reduced Risk of Slippage: Chalk helps to maintain a secure grip on the bar, reducing the risk of the weight slipping out of the hands, which can cause injury.

   - Wrist Support: Straps provide additional support to the wrists, which can be particularly beneficial for individuals with weak or injured wrists.

3. Prolonged Training Sessions:

   - Less Fatigue: Grip assistance tools can help reduce hand and forearm fatigue, allowing for longer and more intense training sessions.

   - Consistency: Athletes can maintain consistent performance across multiple sets and exercises without being hindered by grip strength.

Cons of Using Grip Assistance

1. Dependency:

   - Over-reliance: Regular use of grip assistance can lead to a dependence on these tools, potentially neglecting the development of natural grip strength. This can be detrimental in situations where grip strength is crucial, such as in competitions that do not allow grip aids. 

2. Reduced Grip Strength Development:

   - Neglect of Forearm Muscles: Constant use of straps and grips can lead to underdevelopment of the forearm muscles and grip strength, which are essential for overall functional strength and athletic performance. However, so long as you are training forearm/grip strength directly the liberal use of grips is not a big concern.

3. Technique Issues:

   - Compensation: Using straps can sometimes lead to poor lifting technique, as the lifter might rely too much on the straps for support rather than maintaining proper form.

When to Use Grip Assistance

1. High-Intensity Lifting:

   - Maximal Lifts: During heavy lifting sessions, particularly with exercises like deadlifts, rows, and shrugs, where grip failure can occur before target muscle failure, grip assistance can be beneficial.

   - High Volume Training: In high volume or high repetition training, where maintaining grip strength throughout the workout becomes challenging, tools like chalk and straps can help sustain performance.

2. Rehabilitation and Injury Prevention:

   - Injury Recovery: For individuals recovering from wrist or hand injuries, straps can provide the necessary support to continue training without exacerbating the injury.

   - Preventing Overuse Injuries: Athletes can use grip assistance to prevent overuse injuries in the hands and wrists, allowing them to train consistently without interruption.

3. Specific Training Goals:

   - Targeted Muscle Development: When the primary goal is to target specific muscle groups without being limited by grip strength, such as focusing on the back muscles during heavy rows, grip assistance can be very advantageous.

Appropriate Exercises for Grip Assistance

1. Deadlifts:

   - Description: Deadlifts are a fundamental strength training exercise that targets the entire posterior chain. Grip strength often limits performance in this lift, making it a prime candidate for grip assistance.

   - Recommendation: Use straps or chalk to enhance grip security, particularly during heavy sets or high repetitions.

2. Pull-ups and Chin-ups:

   - Description: These bodyweight exercises are excellent for developing upper body strength, particularly in the lats and biceps. Grip fatigue can limit the number of repetitions.

   - Recommendation: Chalk or straps can help maintain a secure grip on the bar, allowing for more repetitions and prolonged sets.

3. Rows:

   - Description: All types of rows target the back muscles. Grip fatigue can interfere with the ability to have the target muscles be the limiting factor or failure point.

   - Recommendation: Straps can be used to ensure grip security and allow for heavier weights or higher repetitions.

4. Olympic Lifts:

   - Description: Lifts like the snatch and clean and jerk require a secure grip for effective execution. Grip assistance can be particularly useful during training sessions focused on technique and volume.

   - Recommendation: Chalk is commonly used in Olympic lifting to enhance grip without compromising technique.

Conclusion

Grip assistance tools such as chalk and straps play a significant role in strength training by enhancing performance, improving safety, and allowing for prolonged training sessions. However, it is essential to strike a balance to avoid over-reliance and ensure the development of natural grip strength, making regular training of forearm and grip related strength a must in addition to using straps. Appropriate use of these tools during high-intensity lifts, rehabilitation, and targeted muscle development can provide substantial benefits while minimizing potential drawbacks.