How to Train Grip for Strongman Feats: Atlas Stones, Axle Deadlifts, and More

Quick answer

Strongman grip training demands event-specific techniques to handle Atlas Stones, axle deadlifts, and other feats. Focus on thick-bar lifts, pinch blocks, farmer’s carries, and stone-loading drills. Train grip endurance with high-rep sets and timed holds. Prioritize recovery to avoid overuse injuries. A structured plan like Max-Effort Grip in 12 Weeks can help you periodize training for long-term progress.

Why Grip Training Matters for Strongman

Grip strength separates competitors in strongman events. Unlike powerlifting or bodybuilding, strongman tests your ability to hold, lift, and maneuver awkward, heavy objects. A weak grip fails first—whether you’re deadlifting an axle, loading Atlas Stones, or carrying a yoke. Even if your legs and back are strong, your hands must keep up.

Strongman grip training isn’t just about raw strength. It’s about endurance, technique, and resilience. You’ll need to train for:

• Crushing grip: Closing your hand around thick bars or implements (e.g., axle deadlifts, log presses).
• Pinch grip: Holding flat or irregular objects between your fingers and thumb (e.g., block carries, stone loading).
• Support grip: Maintaining a hold under load for time (e.g., farmer’s carries, frame holds).
• Open-hand grip: Controlling round or slippery objects (e.g., Atlas Stones, sandbags).

Neglecting grip training leads to missed reps, slower times, and frustration. The good news? With targeted drills, you can build the grip strength and endurance needed to dominate these events.

Event-Specific Grip Training Techniques

Atlas Stones: Building Open-Hand Strength

Atlas Stones test your ability to grip and control round, slippery objects. The key is developing open-hand strength—your fingers and palms must conform to the stone’s shape without relying on a closed fist.

Drills to try:

• Stone mimics: Use a sandbag, slam ball, or even a large rock. Practice lifting it from the ground to a platform, focusing on keeping your hands wide and fingers spread. Start with 3–5 reps per set.
• Towel or strap holds: Loop a towel or lifting strap around a barbell or dumbbell. Grip the towel instead of the bar and perform deadlifts or rows. This forces your hands to work harder to maintain control.
• Finger extensions: Use rubber bands around your fingers and open them against resistance. This builds the antagonist muscles to your grip, improving balance and injury resilience.

Pro tip: Film your stone lifts. Watch for early hand slippage or excessive wrist flexion. Adjust your technique to keep your hands engaged throughout the lift.

Axle Deadlifts: Thick-Bar Crushing Grip

Axle deadlifts use a thick, smooth bar with no knurling. Your hands must generate enough force to prevent the bar from rolling out of your grip. This requires crushing strength and forearm endurance.

Drills to try:

• Fat-grip deadlifts: Attach fat grips (or wrap a towel around the bar) to a standard barbell. Perform deadlifts with a double-overhand grip for 3–5 reps. Gradually increase the weight while maintaining form.
• Axle holds: Load an axle bar to 70–80% of your 1-rep max. Deadlift it to the top position and hold for 10–30 seconds. Focus on squeezing the bar as hard as possible.
• Plate pinches: Pinch two 10- or 25-pound plates together (smooth sides out) and hold for time. Aim for 30–60 seconds per set. Progress to heavier plates or add weight with a belt.

Pro tip: If you don’t have an axle bar, use a thick-handled dumbbell or kettlebell for deadlifts. The principle is the same—your grip must work harder to maintain control.

Farmer’s Carries: Support Grip Endurance

Farmer’s carries test your ability to hold heavy weights for distance. Your grip must endure fatigue while your core and legs stabilize the load. This event favors those with strong support grip and mental toughness.

Drills to try:

• Timed carries: Grab two heavy dumbbells or kettlebells and walk for 30–60 seconds. Focus on keeping your shoulders packed and your grip tight. Start with 50–75% of your max hold weight.
• Uneven carries: Hold one heavier weight in one hand and a lighter weight in the other. This forces your grip to adapt to asymmetry, similar to real-world strongman scenarios.
• Overhead carries: Press a weight overhead and walk. This adds instability, forcing your grip to work harder to maintain control.

Pro tip: Farmer’s carries are as much about mental endurance as physical strength. Practice breathing techniques to stay calm under fatigue. Inhale deeply through your nose and exhale slowly through your mouth to conserve energy.

Periodization: How to Structure Your Grip Training

Grip training for strongman isn’t just about doing more reps or lifting heavier weights. It’s about smart programming to avoid plateaus and injuries. Here’s how to structure your training over a 12-week cycle:

For a done-for-you plan, Max-Effort Grip in 12 Weeks provides a week-by-week breakdown, including accessory work, recovery protocols, and event-specific drills.

Common Grip Training Mistakes (And How to Fix Them)

Overtraining Without Recovery

Grip muscles are small and recover slowly. Training them daily leads to overuse injuries like tendonitis or forearm strains. Instead, limit grip-specific work to 2–3 times per week. On off days, focus on mobility, core work, or lower-body strength.

Ignoring Weaknesses

Many athletes focus on their strongest grip type (e.g., crushing grip) and neglect others (e.g., pinch grip). This creates imbalances and limits performance. Audit your training: if you’re great at axle deadlifts but struggle with stone loading, prioritize open-hand drills.

Poor Technique

Grip training isn’t just about squeezing harder. Technique matters. For example:

• Axle deadlifts: Keep your wrists straight. Avoid excessive flexion, which weakens your grip.
• Stone loading: Use your legs and hips to drive the stone, not just your arms.
• Farmer’s carries: Pack your shoulders and engage your lats to reduce strain on your grip.

Neglecting Accessory Work

Grip strength relies on forearm, wrist, and finger health. Include accessory work like:

• Wrist curls and extensions: 3 sets of 15–20 reps, 2–3 times per week.
• Finger rolls: Use a sledgehammer or broomstick to roll a weight up and down with your fingers.
• Gripper holds: Use a hand gripper for timed holds (e.g., 10–30 seconds per hand).

Who Should Use Max-Effort Grip in 12 Weeks?

This ebook is for strongman athletes who want a structured, science-backed plan to improve their grip strength and endurance. It’s ideal if you:

• Struggle with grip failure in events like Atlas Stones, axle deadlifts, or farmer’s carries.
• Want a periodized plan to avoid plateaus and injuries.
• Need event-specific drills to target weak points in your grip training.
• Lack time to design your own program and want a done-for-you solution.

The ebook includes 12 weeks of programming, recovery protocols, and bonus chapters on nutrition and mental toughness. Whether you’re a beginner or a seasoned competitor, Max-Effort Grip in 12 Weeks can help you build the grip strength needed to excel in strongman.

Final Tips for Strongman Grip Success

Grip training for strongman is a marathon, not a sprint. Here’s how to stay on track:

• Track your progress: Log your lifts, holds, and reps. Note how your grip feels during each session. Adjust your training based on what works.
• Prioritize recovery: Use contrast showers, foam rolling, and stretching to keep your forearms and hands healthy.
• Train your mind: Grip strength is as much mental as physical. Practice visualization techniques to stay focused during tough holds or carries.
• Test yourself: Every 4–6 weeks, perform a grip-specific max test (e.g., axle deadlift 1-rep max, 60-second farmer’s carry). Use the results to guide your next training phase.

If you’re ready to take your grip training to the next level, Max-Effort Grip in 12 Weeks provides the tools you need to dominate strongman events. Start today and build the grip strength to crush every challenge.

Frequently asked questions

How often should I train grip for strongman?

Train grip 2–3 times per week, with at least 48 hours between sessions. Grip muscles recover slowly, so avoid daily training to prevent overuse injuries. Focus on quality over quantity—prioritize technique and progressive overload.

Can I train grip on the same day as other strongman events?

Yes, but structure your workout carefully. Train grip after heavy event-specific work (e.g., axle deadlifts or stone loading) to avoid fatigue. For example, perform axle deadlifts first, then add grip-specific drills like plate pinches or towel holds afterward.

What’s the best way to improve grip endurance for farmer’s carries?

Combine timed carries with progressive overload. Start with 30–60 seconds of walking with 50–75% of your max hold weight. Gradually increase the time or weight each week. Include uneven carries (e.g., one heavier weight) to mimic competition conditions.

How do I prevent calluses from tearing during grip training?

Prevent tears by managing callus buildup. File thick calluses with a pumice stone or sandpaper after showers. Use chalk sparingly—excess chalk dries out your skin. Moisturize your hands daily with a urea-based cream to keep skin supple. If a tear occurs, clean it thoroughly and use a liquid bandage to protect it during training.

Should I use lifting straps for grip training?

Avoid straps for grip-specific work. Straps bypass your grip, defeating the purpose of training. Use them only for heavy back or leg work where grip isn’t the limiting factor. If your grip fails during an event-specific lift (e.g., axle deadlifts), reduce the weight and focus on technique instead of relying on straps.

How long does it take to see results from grip training?

Results vary, but most athletes see noticeable improvements in 4–6 weeks with consistent training. Strength gains come first, followed by endurance. Stick with your program for at least 12 weeks to see significant progress in strongman events. Track your lifts and holds to monitor progress over time.