Fat Gripz analysis and review

If you are an athlete of CrossFit focused on increasing your maximum strength or on improving your grip for WODs you've probably seen or considered the Fat Gripz.

These accessories, which are placed on top of the bar to increase its diameter, turn a simple bar into a brutal tool for building grip and forearm strength which is often underestimated in the box.

But do they really work or is it just a fad, and what about the cheaper alternatives?

As a trainer and athlete, I have spent months using them in my Deadlifts and Pull-ups. Here I offer you my honest analysis and guidance on when and how to use them to get the most out of them.

We can say that the Fat Gripz turn any conventional bar into a bar type bar. axle bar.

But not only that, they also fit most dumbbells, pull-up bars, kettlebells, rubber bands and cables.

Once tightened, it remains firm and does not move or deform under heavy weights, such as in a dead weight.

Material

They are made of dense rubber that does not deform.

It is easy to imagine that they would be spongy, but on the contrary, they are hard and quite heavy.

Technical Data

If you always train with the 15 kg barbell and you have ever had to train in class with the 20 kg barbell, have you noticed the difference in the grip? I'm sure you have, but they barely vary by 0.3 cm in diameter between these two bars.

The diameter of an Olympic barbell is usually 2.5 cm for women and 2.8 cm for men. 

Adding the Fat Gripz with almost twice the diameter makes the training stimuli very different.

Benefits of fat grip

Increases grip strength

This is useful for when you have to do any exercise. 

Decrease of a limiting factor 

Muscles do not work in isolation, they form a large chain that is only as strong as its weakest part.

By achieving greater forearm strength allows you to train other muscles more intensively such as biceps or latissimus dorsi, as the forearm is not limiting the higher intensity training of those other muscle groups.

Increased strength in other muscles

Thanks to Serrington's principle of irradiation which explains that:

When a muscle increases its tension, so do the adjacent or consecutive muscles of the same muscle chain, amplifying the force. 

In this case, greater forearm tension in turn means greater activation of the biceps, triceps and even the shoulder.

Injury recovery

The Fat Gripz are an interesting tool for recovery from wrist injuries.

I recommend you to read the article written by our physio on this subject:

In summary:

Why do Fat Gripz work? The science behind the fat grip

It's not magic, it's biomechanics and neuroscience.

When you wrap your hand around a thick barbell, you force your fingers and hand to work at the limit of their ability to hold the weight. This strain doesn't just stay in the forearm; the stress is transferred to the rest of the arm:

1. Amplified muscle activation: A thicker bar recruits more motor units in the forearm.
2. Irradiation: This phenomenon causes that, automatically, more fibers are recruited in neighboring muscles (biceps, triceps and shoulders) to stabilize the joint. The result is that the same weight feels heavier and stimulates growth and strength more effectively than with a standard barbell.

Increased joint stability

The concept of coarse grip is not theoretical. Multiple investigations in the field of strength have validated its efficacy. In a comparative study published in the Journal of Strength and Conditioning Research (JSCR - study), it was observed that by using wider grips, the participants experienced a increased electromyographic (EMG) activation in the biceps and forearm muscles during Press exercises. This means you're forcing these muscles to work harder, which translates into faster strength gains and greater joint stability in movements like the Cleans and Snatches.

Thicker bar, more tension, more muscle gain

In this study it was observed that with a smaller diameter bar the muscles of the hand and forearm can relax more during the eccentric phase of the exercise.

On the contrary, with a thicker bar the shrinkage is maintained, thus increasing the time under muscular tension. And this is a basic element in muscle building.

That's the scientific explanation of how Fat Gripz get bigger arms. 

When to use this accessory

It is recommended to use the Fat Gripz 2-3 times per week to appreciate improvements in grip.

As with everything, more is not better, only better is better. If you try to use them in all your workouts you will be limiting other capabilities such as the weight or volume you can move.

In just 2 weeks you may begin to notice improvement.

Where to use them in CrossFit

The Fat Gripz are not for every exercise or every day. I have incorporated them as an accessory (not primary) training tool, focused on my strength days.

My personal experience: When I used them consistently on my Deadlifts (sets of 5), I noticed that my grip hook grip was made much easier with the normal bar. The Fat Gripz are like an intentional overtraining for your grip that transfers positively to other movements.

Exercises with the Fat Gripz

It is advisable to adjust the weight one 30% below the usual weight. to be able to execute the exercise well without compromising technique.

If you need to reduce the weight even more, do it.

Here are some exercises (mainly upper body) that you can use the fat gripz with, although this list is not exclusive.

Dead weight

Pull-ups

Dumbbell rowing

Chest press with dumbbells

Biceps curl

Fat Gripz + elastic band

This combination of Fat Gripz and an elastic band will allow you to do many exercises at home or in the box.

In addition, you will avoid the discomfort of using the bands directly with your hands.

Here are some examples:

Biceps

Shoulder press

Triceps

How much they are worth

You can buy them directly from Amazon.

The original size (2.5 mm) that is usually recommended for most cases is the blue one. 

If you are interested in a smaller diameter (1.75 cm), you have this option called series 1.

There is also an extreme version with even more thickness: 2.75 cm in diameter.

All sizes have the same internal diameter.

Can you make your own homemade fat gripz?

There are tutorials that teach you how to cut out the typical pool churro to use it as a fat gripz.

Of course, this option is much cheaper, but it bears little resemblance to the originals. 

It is very likely that original Fat Gripz will last forever. and the landlord, on the other hand, will quickly become deformed.

Fat Gripz vs. the competition

🆚 Fat Gripz vs. Other Brands (Direct Competition)

There are many generic rubber sleeves on the market that promise the same bar thickening at a lower price. The difference is in the material:

• Fat Gripz (Original): They use a high-density compound that does not compress or rotate under heavy weight. This is crucial for safety and biomechanical efficiency.
• Other later copies: They are usually more attractive because they are half the price, but there is a reason. Their material is made of softer rubber, which makes them rotate or compress when lifting heavy loads. This not only decreases the stimulus, but can be dangerous.

My advice: If your goal is serious strength training (Deadlifts above 70%) and safety, Fat Gripz is worth it for its superior density and grip.

🆚 Fat Gripz vs. Straps (Gripping Straps)

Do not confuse the Fat Grip with the straps that we also see that adjust to the bar.

• Fat Gripz: They are a tool for strength and growth. They make you stronger by forcing you to hold the bar more.
• Straps (Gripping straps): They are a tool for performance and attendance. They allow you to lift more weight than your grip can support, allowing your large muscles (back, legs) to work to failure.

The Box Rule: Use Fat Gripz in your training accessory to build grip. Use Straps only when grip becomes the limiting factor of the day and you need to stress your back and legs with heavy loads.

Are the Fat Gripz worth it?

We have seen very popular CrossFit athletes like Sara Sigmundsdottir, Emma Lawson, Patrick Vellner or Jeffrey Adler... to use the Fat Gripz in their training, but...

Are they useful for a person like you and me?

Taking into account

The Fat Gripz are a fully justified investment. They are durable, portable and their superior density clearly differentiates them from generic alternatives. They will force you to be honest with the weakness of your grip and provide you with a solid foundation that will transfer to all of your movements on the box.

Frequently Asked Questions