When it comes to lifting heavy, grip strength and forearm size are often talked about as if they’re the same thing. But are they really? You might see a guy with massive forearms struggling to hold onto a deadlift, while a lean powerlifter with seemingly average forearms pulls 600+ pounds with ease. So, what’s the deal? Does grip strength matter more than forearm size, or do they go hand in hand? Let’s break it down.
Grip Strength: The Real MVP in Performance
Grip strength is your ability to hold onto and control weight. It’s one of the most underrated aspects of lifting, yet it plays a role in almost every compound movement. If your grip is weak, it doesn’t matter how strong your back or arms are—your lifts will fail the moment your hands give out.
Think about it:
- Deadlifts, rows, and pull-ups rely heavily on grip strength.
- Farmers’ carries, strongman events, and even pressing movements (like heavy bench or overhead press) benefit from a strong grip for better control and stability.
- Combat sports athletes, rock climbers, and even manual laborers all depend on superior grip strength to perform at their best.
Grip strength isn’t just about crushing power either. There are different types:
- Crushing grip – The ability to squeeze, like when using hand grippers.
- Support grip – Holding onto a heavy barbell or dumbbell for an extended period.
- Pinch grip – Gripping between the thumb and fingers, like plate pinches.
If you can’t hold onto the bar, you’re not lifting it. Period.
Forearm Size: More Than Just Aesthetic
Big forearms look impressive, no doubt. Thick, vascular forearms scream strength and make your entire physique look more complete. But does size automatically mean strength? Not necessarily.
Forearm hypertrophy comes from volume-based training—wrist curls, hammer curls, reverse curls, and other high-rep movements. While these exercises contribute to grip endurance, they don’t always translate to raw grip strength under heavy loads. Some bodybuilders with massive forearms struggle with grip-intensive lifts simply because their training doesn’t focus on maximal strength.
However, bigger forearms can still benefit lifting performance. More muscle means greater potential strength, and stronger forearm flexors improve wrist stability, which carries over to pressing and pulling movements. Plus, larger muscles help prevent injuries by supporting the joints and tendons.
Training for Grip Strength vs. Training for Forearm Size
If your goal is pure grip strength, you need to train your hands and forearms like a powerlifter trains their squat—progressively overloading with heavy resistance. Think:
- Heavy deadlifts without straps
- Farmers’ carries
- Towel or fat grip pull-ups
- Plate pinches and grip crushers
If your goal is bigger forearms, you need to hit them with volume and direct isolation:
- Wrist curls and reverse wrist curls
- Hammer curls and reverse curls
- High-rep static holds (like hanging from a pull-up bar)
That said, grip strength and forearm size aren’t mutually exclusive. The best approach? Train both. A well-rounded grip training routine that includes both heavy, low-rep grip work and high-rep forearm work will give you the best of both worlds—raw strength and sleeve-stretching mass.
So, What’s More Important?
If we’re talking about lifting performance, grip strength is the winner. A strong grip directly improves your ability to handle heavier weights, maintain control of the bar, and maximize your pulling power.
That doesn’t mean forearm hypertrophy is useless. Bigger forearms still contribute to strength, help prevent injury, and give you that dense, powerful look. But if you’re forced to choose, prioritize grip strength—it will make a much bigger difference in your overall lifting ability.
The best lifters don’t just have strong grips—they train them. Don’t be the guy who fails a deadlift because his hands give out. Strengthen your grip, build those forearms, and dominate the weights.
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