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All forearms exercisesForearms · Gym

Thick-Bar Hold

Hold a loaded thick bar for time. Builds crushing grip.

IntermediateThick bar / fat gripz3 × 20–30 s
Thick-Bar Hold demonstration thumbnail — Barbell Holds
GripThick bar / fat gripz

Thick-Bar Hold

Demo · Strength & Sport

Verified Thick-Bar Hold demonstration by Strength & Sport. Click to play.

How to do the Thick-Bar Hold

  1. 1Double overhand grip
  2. 2Stand tall
  3. 3Hold until near failure

Benefits of the Thick-Bar Hold

  • Trains grip — sustained output, coordination and whole-body control under sustained isometric tension
  • Builds real relative strength — moving your own bodyweight through space
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  2. 2Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services