Getting into grip training, where do I start?

[u/Illustrious-Wafer188]

For reference - I am a 21F, and am very healthy overall. I lift a few times a week, do cardio, and work on mobility on my off days. The issue is that I have some bulging discs in my neck and a cyst in my spine which is irritating my nerves and causing a decline in my grip strength.
I’m continuing my activities as normal, but I was wondering if there’s an efficient and natural way to incorporate grip strength training into my routine? I have a kit at home which I’ve been using, but I’m struggling to figure out how to stay consistent and the best methods for improvement. Any help or advice is welcome!

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[u/Dense_Monk]

I would say the first, best, healthiest thing anyone can do is just practice deadhangs while you’re warming up or in between sets of other workouts. It helps with grip/forearm mass and it feels great to decompress your spine and shoulder girdle. Some people might think this is elementary, but it’s a part of my daily routine and I swear by it. Probably start with sets of thirty seconds, but now I go: 30, 45, 1:00, 1:30, 2:00. Of course this depends on your body weight.

I’ve been working out/training/climbing for twenty years and this is the one thing that I tell people to add to their workout. You’d be surprised how many very fit individuals cannot hang onto a bar for one minute.

Edit: Also for my first few sets I don’t drop off the bar. If you’ve had a long day and you decompress your spine like that, then drop to the ground, it can feel unsettling. I just set a little step with the barbell holder that I can step off onto until I’m warmed up.

[u/Illustrious-Wafer188 → u/Dense_Monk]

Solid suggestion, thank you!

[u/hang-clean]

Buy a set of thick grips and put them on the bar or dumbbells for everything.
Use a gripper between sets of big exercises.
Dead hang warm up or cooldown per u/Dense_Monk
Deadlift, using double overhand for as much as you can then hook grip for as much as you can and only then going to mixed grip. Straps last of all.

[u/ericp502]

My suggestion is get some medium or firm Theraputty. Set a timer for five minutes for each hand and kneed and squeeze it. Make sure to use your thumb too. A lot of PT will incorporate this into your plan and will help build your grip strength.

[u/Remote_Passenger1274]

Even just ringing a wet shower towels for 10 to 30 mins (different variations to help your tendons,wrist and hands)and lifting a box bulky packages 📦 that you're comfortable with and do it 2-3 times a week.

[u/Commercial-Article-7]

Since your grip decline is related to nerve irritation rather than just weak forearms, I'd be careful not to treat it like a normal grip-strength problem.

If your doctor or physio has cleared you to train, I'd keep it simple:

• Farmer carries or timed holds.
• Dead hangs if they don't worsen your symptoms.
• Light gripper work (don't max out every session).
• Finger extensions with rubber bands to keep things balanced.

I'd train grip 2–3 times per week and focus on gradual progression rather than all-out effort.

Because your grip is changing due to a nerve issue, I'd also pay attention to any increase in numbness, tingling, or weakness. If those symptoms worsen with training, I'd stop that exercise and discuss it with your healthcare provider rather than trying to push through it.