In a world where everyone looks for a new training fad that promises them all the muscles they’ve ever wanted whilst being able to get super lean, it is fair to say that some of the basic training principles can be over-looked. Simple, consistent and challenging have always been the 3 principles I live by for my training. Never wanting to stray away from those 3 principles but always wanting to emphasise that challenging and simple rules led me to resistance bands (which I have already written about, see the following link for that: https://flexfactory.uk/blogs/news/the-power-of-resistance-bands-in-weight-training ), chains (which I will write about) and thicker bars/fat grips.
It really is a simple thing when you think about it but it does make your workout a lot more challenging. I first got the idea when watching old school strong men training on youtube, they would always lift heavy weights in the most awkward ways possible with circus barbells and logs. Then as my strength training knowledge began to grow, I learnt that Westside Barbell would also include thick bar training into their workouts to stimulate muscle strength and growth that you just don’t hit when training with a traditional 1 inch grips of all other barbells. The only challenge was finding a gym that had these thick barbells… that was until I opened up my flex magazine to fat gripz sponsoring Jay Cutler, them Mr Olympia.
These simple yet ingenious accessories really fulfilled the gap between the standoing barbells and thick grip barbells. Training with fat grips will not only enhance your grip strength but also overall muscle engagement.
The Basics of Fat Grips:
Fat grips are cylindrical attachments designed to increase the diameter of standard barbells, dumbbells, and other gym equipment (I have even used them on the ropes for push downs). By doing so, they create a thicker grip, challenging the muscles in your hands, wrists, and forearms in ways traditional training does not.
Grip Strength and Beyond:
One of the primary advantages of incorporating fat grips into your training regimen is the significant boost in grip strength. As the thicker handles demand a firmer hold, your hands and forearms are forced to work harder, leading to increased muscle activation. This will, in turn, lead to greater muscle activation and ultimately muscular growth.
Moreover, enhanced grip strength contributes to better overall stability. A solid grip is the foundation for many compound movements, allowing you to lift heavier weights with improved control. This not only promotes muscle growth but also reduces the risk of injury by ensuring proper form and alignment during exercises.
Muscle Activation and Variety:
Beyond the grip-centric benefits, fat grips bring a unique advantage by altering muscle activation patterns. The thicker handles activate more muscle fibers in the hands and forearms, promoting a well-rounded development of these muscle groups. Additionally, the increased activation can extend to the upper arms, shoulders, and even the chest, amplifying the effectiveness of each exercise.
Fat grips also offer a practical solution to break through training plateaus. By introducing variations in grip thickness, you constantly challenge your muscles in new ways, preventing them from adapting and plateauing. This adaptability makes fat grips a versatile tool suitable for lifters of all levels, from beginners seeking foundational strength to seasoned athletes aiming for continuous growth.
Application in Various Exercises:
The beauty of fat grips lies in their versatility. Whether you're a powerlifter, bodybuilder, or a general fitness enthusiast, these grips can seamlessly integrate into your existing routine. For example, using fat grips during deadlifts not only intensifies the challenge on your grip but also engages your entire upper body more effectively.
Similarly, incorporating fat grips into pull-ups and chin-ups adds an extra layer of difficulty, targeting your back, biceps, and grip simultaneously. Even seemingly simple exercises like bicep curls become more demanding and rewarding with the introduction of fat grips.
Conclusion:
In the quest for strength and muscle development, sometimes the smallest changes yield the most significant results. Fat grips, with their simple unassuming appearance, are one of the best tools to elevate your training experience. By enhancing grip strength, promoting muscle activation, and introducing variety into your workouts, fat grips have rightfully earned their place in one of my top 3 fitness tools. Next time you hit the gym, consider giving your routine a powerful upgrade by incorporating them. Your hands, forearms, and overall strength will thank you.
Flex Factory Top Tips:
These grips can come in a variety of diameters but I personally think the original versions, ‘Fat Gripz’ are the best. They are 2.25” in diameter and offer a very good and refreshing challenge, see the following link for the ones I recommend: https://amzn.to/48FbDU2
When adding fat grips to your training, don’t think you need to add the handles to every single exercise. I will use them for one or two exercises and not necessarily in every workout.
My top exercises to use fat grips on are bicep curls at the end of a workout to really exhaust them, incline barbell bench press (a lot more challenging than you would think) and dumbbell rows.