Training With Over Sized Training Grips

In this article we will be discussing the benefits of Thick Grip training.

Let’s begin with why Thick Grip Training is beneficial to us.

By using Thick Grips you will increase your neural drive. What is Neural Drive


            Definition – provided by > DeNeu

The neural drive to muscle is defined as the number of action potentials discharged by the motor neurons that innervate a muscle. These action potentials usually propagate along the muscle fibers, due to the intrinsic properties of the nerve-muscle synapse.

By increasing your strength in your grip and forearms , you will benefit from being able to do simple tasks like opening a stubborn jar or hold on to something longer.

As people we take advantage of the functions our hands play in our life. We use our hands everyday from cleaning ourselves to feeding ourselves yet we do not take care of them.

In America most of us get some form of arthritis before we even turn 65 yrs old according (

So through Thick Grip Training you will

A) increase overall strength & neural drive as mentioned above.

B) You will increase forearm strength causing your joints to feel better. It may even help get rid of tendinitis and elbow pain.

C) By using Thick Grip training as mentioned before you will have increased forearm strength that will carry over into everyday living and other sports.


By training with Thick Grips over your standard 1″ bar you find in most gyms. You will as stated before increase the neuromuscular strength in your hand and forearm. However, to achieve this,

you should train using a pulling or curling motion to best engage your hand and forearm. By performing these particular movements is the best way to maximize  the challenge on your hands and forearms ,

but it is also the best way to maximize your neural drive.

Does research support Thick Grip Training

Even though there is not much research backing Thick Grip Training there are a few. Like an article written in 1992 from The International Journal of Industrial Ergonomics

where they tested the Neuromuscular strength by using 3 different sized grips comparing it to an industrial handle. This test was done to determine how muscular strength and Neural Drive was affected.

They did this by performing a series of test to measure the electromyograpicor (EMG) activity by using different grip diameters.


The size of the grips. They did this by comparing a handle to the inside diameter of the grip diameter. Then they modified it to be 1 cm smaller and 1  cm larger for the test.


What did they conclude 

Well the International Journal (IJ) concluded the following:

A) The smallest of the 3 grips garnered the greatest maximal voluntary Contraction and produced the least amount of neuromuscular activation determined by EMG.

B) The largest Grip diameter was just the reverse of the smallest grip. Greatest neuromuscular response and the least of  Voluntary Contraction.


The study was ran on people with NO resistance training at all , but to grab on to handles in their everyday job to exert force. This particular study supports Thick Grip training and the benefits you can gain from it.


There was this other article I found that contradicts the 1992 article from IJ. This article came from and written Ryan L.


In Ryan’s article he proclaims that by doing Thick Grip training you will do harm to your bodybuilding routine.

Ryan wrote a very interesting article on this topic and goes into detail. Like he believes that your hands and forearms will fail before the Prime Movers, meaning the main body part you are training.

Ryan also goes on to state how a smaller diameter bar will increase performance by allowing a firm grip. Now Ryan is coming from a bodybuilding perspective where sematary and proportions are important.

For in bodybuilding having a balanced physique is important.

I personally am a big fan of Thick Grip training. I hold no certifications nor am I a medical professional. My opinions on this topic come from real life rehabilitation of my hand and wrists.

I broke my Lunate and Scaphoid bones in my right wrist , I also tore  my Ulnar Nerve which was repaired along with my Palmaris Longus Tendon being repaired. In my quest to get back onto the Armwrestling table I

found Thick Grip training. I was so focused on rehabbing and finding something that would rebuild me , I invented my own Thick Grip handles to help myself rehab. In my opinion there is no doubt Thick Grip or bar training

is the best way to go for getting that killer grip and overall body performance.

Image result for ligaments and tendons of the hand



All my information comes from personal experience as well as articles   I read.





The International Journal of Industrial Ergonomics