Thick Bar Training

Thick Bar Training: The Ultimate Grip Challenge

Look, I'm gonna be straight with you. Six months ago, I thought thick bar training was just some strongman nonsense that didn't apply to regular people like me. Then I tried deadlifting with an axle bar for the first time.

Holy hell.

What should have been an easy 315lb pull turned into me barely hanging onto 275. My ego took a beating, but my grip? That got the workout of its life. And honestly? That humbling experience changed everything about how I train.

Source: mirafit.co.uk

See, here's the thing about thick bars that nobody tells you upfront: they don't just make your grip stronger. They make everything stronger. Your forearms, your stabilizers, even your focus—everything has to level up when that bar diameter goes from 28mm to 50mm.

After six months of incorporating thick bar work into my routine, I'm pulling heavier than ever, my regular grip feels bulletproof, and I actually look forward to the punishment these things dish out. Yeah, I said it. I'm a masochist now.

What Exactly Are We Talking About Here?

When I say "thick bar," I'm not talking about adding some cheap foam padding to your barbell. I'm talking about purpose-built equipment that'll test every fiber in your hands and forearms.

Standard barbell: 28-29mm diameter Thick/Axle bar: 48-50mm diameter

That extra 20mm doesn't sound like much, right? Wrong. It's the difference between a comfortable handshake and trying to grip a telephone pole. The surface area contact changes completely, forcing your hands to work in ways they've never worked before.

Types of thick bars you'll encounter:

  1. Axle bars - Solid steel, no center knurling, typically 50mm diameter
  2. Fat grip attachments - Slip-on sleeves that turn any bar into a thick bar
  3. Thick-handle dumbbells - Purpose-built thick grip dumbbells
  4. Strongman implements - Circus dumbbells, thick-handle farmers walks

I started with Fat Gripz (those blue rubber things you see everywhere) before investing in a proper axle bar. Both have their place, but nothing beats the real deal.

Why Your Grip Is Probably Weaker Than You Think

Here's something that might sting a little: most of us have developed what I call "gym grip." We can hang onto a perfectly knurled, 28mm bar with chalk and maybe some straps. But real-world strength? The kind that transfers to carrying awkward furniture, wrestling with a stubborn lug nut, or just opening jars without help?

That's different.

I learned this the hard way during a friend's move last year. Guy who could deadlift 500 pounds couldn't help me carry his washing machine up two flights of stairs because his hands cramped up after thirty seconds. Meanwhile, his dad—who probably hadn't touched a weight in twenty years but worked construction his whole life—carried that thing like it was nothing.

Thick bar training bridges that gap between gym strength and real-world strength.

The Science: What Actually Happens When You Go Thick

I'm not gonna bore you with a ton of research papers, but there's some legit science behind why thick bars work so well.

Increased neural drive: When you grip something thicker, your nervous system freaks out a little. It recruits more muscle fibers to deal with the challenge. This isn't just happening in your hands—your entire kinetic chain has to stabilize harder.

Mechanical disadvantage: With a thicker bar, your fingers can't wrap around as far. This puts your grip muscles at a mechanical disadvantage, forcing them to work harder to generate the same force.

Stabilizer activation: Ever notice how wobbly you get the first time you use thick grips? That's all your little stabilizer muscles waking up from their nap.

As I mentioned in my guide to building a home grip gym, grip strength improvements carry over to everything you do. But thick bar training? That's like putting your grip development on steroids.

My First Month With Thick Bars: A Reality Check

Week 1 was rough. Really rough. I dropped my deadlift weight by about 30% just to hang onto the bar. My rows felt like torture. Even bicep curls became a grip endurance test.

But here's what I noticed almost immediately: my forearms were getting pumped like crazy. Not just during the workout—for hours afterward. I'd be sitting at my desk typing and could still feel the burn.

Week 1 stats:

  • Deadlift: 315 → 225 (ouch)
  • Rows: 185 → 135
  • Farmer's walks: 50lbs each hand → 35lbs
  • Ego: severely bruised

Week 2: Started getting the hang of it. The key was treating it like learning a new skill, not just making my regular workout harder.

Week 3: Had my first "aha" moment. Went back to regular bars for a deadlift session and the bar felt tiny. Like holding a pencil.

Week 4: Actually started enjoying the challenge. There's something addictive about struggling with weight that should be easy, then feeling superhuman when you go back to normal equipment.

The Big Three: Exercises That'll Transform Your Grip

1. Axle Deadlifts: The King of Grip Builders

This is where I started, and honestly, where everyone should start. The movement pattern is familiar, but the grip challenge is intense.

How it's different from regular deadlifts:

  • No center knurling means you can't rest the bar against your palms
  • The thick diameter makes it harder to lock your grip
  • Your hands fatigue faster, so your set might end before your back does

My progression:

  • Started at 60% of my regular deadlift max
  • Added 10-15 lbs per week
  • Now pulling about 85% of my regular max with the axle

Pro tip: Don't use mixed grip with thick bars. It's asking for a bicep tear. Double overhand all the way.

Source: mirafit.co.uk

2. Thick Bar Rows: Building That Vice Grip

Rows with thick grips taught me more about grip endurance than any other exercise. With deadlifts, you lift and drop. With rows, you're holding that bar for the entire set.

Why they're brutal:

  • Constant tension on your grip throughout the set
  • You can't really cheat by resting the bar anywhere
  • Your grip gives out before your lats do (at first)

What I learned:

  • Start with sets of 5-6 reps max
  • Focus on the eccentric—lower the weight slowly
  • Your grip will improve faster than you think

3. Thick Handle Farmer's Walks: Real-World Strength

This is where thick bar training really shines. Farmer's walks with thick handles are probably the closest you can get to real-world carrying strength in the gym.

The progression that worked for me:

  • Week 1-2: 30lbs each hand, 40 feet
  • Week 3-4: 40lbs each hand, 50 feet
  • Week 5-6: 50lbs each hand, 60 feet
  • Current: 70lbs each hand, 100 feet

The crazy thing? When I go back to regular dumbbells for farmer's walks now, they feel weightless. Like I could walk around with them all day.

Getting Started: Your First 8 Weeks

Equipment options (budget-friendly to premium):

Option 1: Fat Gripz ($30-40)

  • Slip onto any barbell or dumbbell
  • Great for testing the waters
  • Can use with existing equipment

Option 2: Purpose-built thick bars ($150-300)

  • Better feel and challenge
  • More durable
  • Used in actual competitions

Option 3: Complete thick grip setup ($400-600)

  • Axle bar, thick dumbbells, thick attachments
  • For serious enthusiasts
  • Best long-term investment

I started with Fat Gripz and still use them for certain exercises. But if you're serious about this, save up for a real axle bar. The difference is noticeable.

For equipment, I'd recommend checking out the RNTV Aluminum Pro Hand Gripper as a complementary tool. While it's not thick bar training per se, it builds the crushing strength that supports your thick grip work.

Week 1-2: Getting Acquainted

  • Use thick grips for 1-2 exercises per session
  • Drop weight by 30-40% from normal
  • Focus on holding the bar properly
  • Sets of 3-5 reps max

Week 3-4: Building Base Strength

  • Add one more thick grip exercise
  • Increase weight slowly (5-10 lbs per week)
  • Start working on grip endurance
  • Sets of 5-8 reps

Week 5-6: Finding Your Groove

  • Use thick grips for 50% of your grip-intensive exercises
  • Weight should be approaching 70% of your normal loads
  • Add farmer's walks or carries
  • Sets of 6-10 reps

Week 7-8: Integration

  • Thick grips become part of your regular routine
  • Mix thick and regular grip exercises in same session
  • Start pushing the weight
  • Normal rep ranges

Common Mistakes (That I Made So You Don't Have To)

Mistake #1: Going too heavy too fast

I tried to maintain my ego and keep using heavy weights with thick grips. Result? Dropped a 45-plate on my foot because I couldn't hold onto the dumbbell. Learn from my stupidity.

Mistake #2: Only using thick grips

About month 2, I got so into thick bar training that I stopped using regular bars entirely. Bad idea. You need both for optimal development.

Mistake #3: Ignoring technique

Thick grips expose every flaw in your technique. If you're using momentum or poor form with regular bars, thick grips will humble you quickly. Use this as an opportunity to clean up your movement patterns.

Mistake #4: Not warming up properly

Your hands and forearms need extra warm-up time with thick grips. I learned this after developing some nasty forearm tendinitis in week 3.

The Mental Game: Why Thick Bars Mess With Your Head

Here's something nobody talks about: thick bar training is as much mental as physical. When you can't curl the weight you normally warm up with, it messes with your confidence.

I had to completely change my relationship with the weight on the bar. Instead of focusing on how much I was lifting, I started focusing on how hard I was working. And honestly? That shift made me a better lifter overall.

Mental strategies that helped:

  • Track thick grip weights separately from regular weights
  • Celebrate small improvements (adding 5 lbs felt like a victory)
  • Remember that the difficulty is the point
  • Use it as meditation—you can't think about work when you're fighting to hang onto a bar

Advanced Techniques (Once You've Mastered the Basics)

Thick bar holds: Load up a bar heavier than you can lift and just hold it. I work up to holding 135% of my deadlift max for 10-15 seconds.

Thick grip complexes: Combine multiple exercises without putting the weight down. My favorite: thick bar row → upright row → bicep curl → overhead press.

Unilateral thick training: Single-arm rows, carries, and presses with thick handles. The instability adds another dimension to the challenge.

Competition prep: If you ever want to try strongman competitions, thick bar training is essential. Most implements have thick handles.

Real-World Carryover: Where This Actually Helps

After 6 months of thick bar training, here's where I noticed the biggest improvements:

In the gym:

  • Regular bars feel tiny and secure
  • Grip strength isn't the limiting factor in any lift
  • Better bar control and stability
  • Forearms that actually look like I lift

Outside the gym:

  • Moving furniture doesn't destroy my hands
  • Can carry all the grocery bags in one trip (every guy's dream)
  • Opening jars is effortless
  • Better grip on tools and sports equipment

Unexpected benefits:

  • Better posture (stronger grip means stronger upper back)
  • Reduced wrist and elbow pain
  • More confidence in physical tasks
  • People asking if I'm a rock climber (I'm not, but I'll take it)

Programming: How to Fit This Into Your Routine

If you're new to training: Wait until you have a solid base before adding thick grips. You need to master basic movement patterns first.

If you're intermediate: Replace 20-30% of your grip-intensive exercises with thick grip versions.

If you're advanced: Use thick grips as a specialization phase or as regular variation in your programming.

Sample week integration:

  • Monday: Thick bar deadlifts, regular grip accessories
  • Wednesday: Regular deadlifts, thick grip rows
  • Friday: Thick farmer's walks, regular grip everything else

Remember what I learned about overtraining signals—thick bar work is demanding on your hands and forearms. Listen to your body.

The Bottom Line

Thick bar training isn't for everyone. It's humbling, it's challenging, and it'll make you question why you ever thought you were strong. But if you're willing to check your ego at the door and put in the work, it'll transform not just your grip, but your entire relationship with lifting.

Six months ago, I would have laughed at the idea of struggling with 225 on the deadlift. Now I understand that sometimes moving backward is how you move forward. That "weakness" with thick grips became the foundation for strength I never knew I could develop.

Your call. You can keep using straps and pretending your grip isn't holding you back. Or you can grab a thick bar and actually do something about it.

Fair warning though: once you start, regular bars might feel boring. Don't say I didn't warn you.

Getting Started Checklist:

  •  Choose your thick grip tool (Fat Gripz or axle bar)
  •  Drop training weights by 30-40%
  •  Start with 1-2 exercises per session
  •  Focus on form over weight
  •  Track progress separately from regular lifts
  •  Be patient—this is a long-term investment

Author: Stanislav Arnautov
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