How to Do the Fat Grip Hold
The fat grip hold is an isometric hold where you grip a thick bar or handle as hard and long as you can. The thicker diameter makes your hands, fingers and forearms work harder than a standard bar. It suits intermediate lifters who want stronger grip for deadlifts, pull-ups and carries.
Log every set of your Fat Grip Hold in Superlift
Muscles worked
Primary
- Forearms
Secondary
- None to speak of
How to do the Fat Grip Hold
- 1
Wrap fat grips around a barbell or dumbbell handle, or use a thick bar.
- 2
Stand over the weight and hinge down to pick it up with a flat back.
- 3
Stand tall with the weight hanging at your sides and your arms straight.
- 4
Squeeze the bar as hard as you can.
- 5
Hold until your grip starts to slip, then set the weight down.
- 6
Rest, then repeat for your next hold.
Form cues to remember
- Squeeze like you're crushing it
- Shoulders back, arms straight
- Stand tall, ribs down
- Set the weight down before you fail
Fat Grip Hold video tutorial
Common mistakes
Starting too heavy
Use a weight you can hold for at least 20 seconds.
Rounding your back to pick up
Hinge and keep a flat back, or use a rack.
Letting your shoulders slump
Pull your shoulders back and keep your chest up.
Dropping the bar suddenly
Set the weight down with control.
Sets and reps
| Strength | 3–4 holds of 15–30 seconds, 90 sec rest |
|---|---|
| Endurance | 3 holds of 30–45 seconds with a lighter load |
Don't push to the point where you drop the weight on your feet. Use a rack or set it down on a bench at the end of the hold.
Superlift for iPhone
Track your Fat Grip Hold and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Fat Grip Hold FAQ
Do fat grips really build grip strength?
A thicker handle makes the same weight harder to hold, which trains your fingers and forearms more. They're a handy tool for grip training.
How long should I hold a fat grip?
Try 15–30 seconds per hold for strength, or up to 45 seconds with lighter weights. Stop before your grip fails.
Can I do fat grip holds without fat grips?
Yes, you can wrap a towel around the bar or use a thick handle. Fat grips are just a convenient way to thicken any bar.
