Thick Bar Training

Thick bar training is a fundamental component of support grip development, involving the use of bars with increased diameter to challenge your grip strength and endurance. This type of training is essential for building real-world grip strength and is a key component of grip sport competitions.

What is Thick Bar Training?

Thick bar training involves using bars with diameters larger than the standard 1.1" (28mm) barbell. The increased diameter forces your hand to work harder to maintain grip, developing both strength and endurance in your hands and forearms.

Benefits of Thick Bar Training

Grip Strength Development

  • Increased Hand Strength - Forces your hands to work harder
  • Forearm Development - Builds muscle in your forearms
  • Endurance Building - Improves grip endurance over time
  • Real-World Application - Translates to daily activities

Functional Strength

  • Deadlift Performance - Improves standard deadlift grip
  • Pull-up Strength - Enhances pull-up performance
  • Carrying Ability - Better at carrying heavy objects
  • Tool Use - Improved grip on tools and equipment

Types of Thick Bar Equipment

Portable Attachments

  • Fat Gripz - Most popular portable option
    • One Series (1.75" diameter)
    • Pro Series (2.25" diameter)
    • Extreme Series (2.75" diameter)
  • Grip4orce - Alternative portable option
  • Gripz - Budget-friendly option

Fixed Thick Bars

  • Axle Bars - Standard 2" diameter
  • Sorinex Fat Bar - 2" diameter, 84" length
  • Arm Assassin Inch/Axle Wrench - 2" and 2 3/8" options
  • Fat Bastard Barbell Crusher - Custom thick bar

Specialized Equipment

  • Vertical Bar - Unique grip challenge
  • Legends Anvil - Historical implement
  • Andrew's Axle - Competition standard
  • Custom Thick Bars - Specific diameter training

Training Exercises

Deadlifts

  • Thick Bar Deadlifts - Standard deadlift with thick bar
  • Rack Pulls - Partial range of motion
  • Deficit Deadlifts - Increased range of motion
  • Single-Leg Deadlifts - Unilateral training

Pulling Exercises

  • Thick Bar Pull-ups - Bodyweight pulling
  • Thick Bar Rows - Horizontal pulling
  • Thick Bar Curls - Bicep training
  • Thick Bar Shrugs - Trap development

Carrying Exercises

  • Farmer's Walks - Heavy carrying
  • Suitcase Carries - Unilateral carrying
  • Overhead Carries - Overhead stability
  • Mixed Grip Carries - Grip variation

Static Holds

  • Dead Hang - Basic grip endurance
  • Rack Holds - Heavy static holds
  • Timed Holds - Endurance challenges
  • Progressive Holds - Increasing difficulty

Training Methods

Progressive Overload

  • Start with manageable weight
  • Gradually increase resistance
  • Focus on proper form
  • Build strength systematically

Time-Based Training

  • Hold weights for time
  • Build endurance and mental toughness
  • Improve grip strength endurance
  • Develop consistency

Volume Training

  • Multiple sets and reps
  • Build strength and endurance
  • Improve technique
  • Develop muscle memory

Training Progression

Beginner Level (Weeks 1-4)

  • Equipment: Fat Gripz One Series
  • Weight: 50-70% of normal deadlift
  • Sets: 3-4 sets per exercise
  • Reps: 5-8 reps or 10-20 second holds
  • Frequency: 2-3 times per week

Intermediate Level (Weeks 5-12)

  • Equipment: Fat Gripz Pro Series
  • Weight: 70-85% of normal deadlift
  • Sets: 4-5 sets per exercise
  • Reps: 3-5 reps or 20-40 second holds
  • Frequency: 3-4 times per week

Advanced Level (Weeks 13+)

  • Equipment: Fat Gripz Extreme or 2" axle
  • Weight: 85-100% of normal deadlift
  • Sets: 5-6 sets per exercise
  • Reps: 1-3 reps or 40+ second holds
  • Frequency: 4-5 times per week

Competition Standards

Axle Bar Specifications

  • Diameter: 2" (50.8mm)
  • Length: 84" (213.4cm)
  • Weight: 45 lbs (20.4kg)
  • Material: Steel
  • Surface: Smooth or knurled

Competition Events

  • Axle Deadlift - Standard competition event
  • Axle Clean and Press - Olympic-style lift
  • Axle Farmers Walk - Carrying event
  • Axle Hold for Time - Endurance event

Strength Standards

  • Beginner: Bodyweight to 1.5x bodyweight
  • Intermediate: 1.5x to 2x bodyweight
  • Advanced: 2x to 2.5x bodyweight
  • Elite: 2.5x+ bodyweight

Safety Considerations

Proper Form

  • Maintain neutral spine
  • Keep shoulders back
  • Engage core muscles
  • Use smooth, controlled movements

Load Management

  • Don't exceed your capabilities
  • Use proper progression
  • Listen to your body
  • Stop if you feel pain

Equipment Safety

  • Inspect equipment before use
  • Use proper loading techniques
  • Secure weights properly
  • Clear training area

Equipment Sources

Major Manufacturers

  • Fat Gripz - Portable thick bar attachments
  • IronMind - Axle bars and thick bar equipment
  • Sorinex - Premium thick bars
  • Arm Assassin - Specialized thick bar equipment
  • Fat Bastard Barbell - Custom thick bars

Recommended Equipment

  • Fat Gripz Pro Series - Essential for beginners
  • 2" Axle Bar - Competition standard
  • Chalk - Improve grip security
  • Weight Plates - For loading

Training Tips

Technique Focus

  • Prioritize form over weight
  • Maintain proper body position
  • Control all movements
  • Focus on smooth execution

Progression Strategy

  • Start light and progress slowly
  • Master each level before advancing
  • Track your progress
  • Adjust training as needed

Mental Approach

  • Stay focused during training
  • Visualize successful lifts
  • Build confidence gradually
  • Enjoy the process

Common Mistakes

Technical Errors

  • Poor body position
  • Using momentum instead of strength
  • Inconsistent grip placement
  • Excessive wrist movement

Training Errors

  • Too much weight too soon
  • Insufficient rest
  • Ignoring technique
  • Not progressing systematically

Equipment Errors

  • Wrong diameter for your level
  • Damaged or worn equipment
  • Poor maintenance
  • Using competition equipment for training

Real-World Applications

Daily Life

  • Carrying groceries
  • Lifting heavy objects
  • Opening jars
  • Manual labor

Sports

  • Weightlifting
  • Strongman
  • Powerlifting
  • CrossFit

Occupational

  • Construction work
  • Mechanics
  • Agriculture
  • Emergency services

Resources

Online Communities

  • GripBoard.com - Largest grip community
  • Reddit r/GripTraining - Training discussions
  • YouTube - Technique videos

Recommended Reading

  • Competition rulebooks
  • Training articles
  • Equipment reviews
  • Success stories

Training Partners

  • Local grip groups
  • Online training partners
  • Competition training
  • Technique feedback