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Grip strength is often overlooked, yet it plays a vital role in maximizing workout performance. Grip fatigue happens when the forearm and hand muscles tire out before larger muscle groups during exercises. This is especially common with workouts like deadlifts, kettlebell swings, or heavy rows, where the grip often limits performance, as explained by Nick Lo Cicero, coach and fitness training manager at Orangetheory Fitness. When your grip is the weak link, Nick offers a straightforward solution to help you overcome this hurdle.
“Many individuals are surprised when their grip fails, even when their legs or back still feel robust,” mentions Nick. “This tends to happen because forearm muscles are smaller and usually not trained with the same intensity, so they tire quicker. Though this can hinder performance, it also serves as an important indicator. It shows where to adjust the weight, change grip position, or modify the exercise, ensuring members maintain control and complete the session successfully.”
As your grip starts to falter, the body naturally compensates by allowing shoulders to slump forward or shifting weight into the lower back, both of which increase the risk of injury.
“It’s important to keep this in mind during strength work, particularly if you’re training alone,” Nick stresses. “Signs to watch for include losing control of the weight, rushing through reps or feeling tension in the wrong areas.”
The Quick Fix To Address Grip Fatigue
One of Nick’s go-to methods to address grip fatigue is the cluster set approach.
“That means once a member feels their grip starting to fatigue, I’ll have them pause for about 10 seconds, then continue their reps,” Nick explains. “That brief rest allows them to maintain good form while still working the grip muscles effectively. Over time, this approach helps build grip endurance without needing to scale the movement back entirely.”
Here’s how it works. You’ll complete a portion of your reps—i.e. four or five—then take a brief 10-second rest, shake it out, and wrap up your set.
“That small reset keeps the forearms under load while giving just enough recovery to finish strong,” Nick points out.
If this route is still challenging, Nick suggests decreasing the dumbbell weight. This way, you can perform the complete rep count with solid control, which ends up doing more for your grip strength than pressing through the exercise with bad form.
After your sweat session, you may find wrist flexor and extensor stretches helpful. Nick recommends holding each for 15 to 20 seconds per side.
“These help relieve tension in the forearms and promote recovery,” Nick says, adding, “These small recovery steps go a long way in supporting consistent performance and long-term strength.”
Alexa Mellardo
