This is a hot take, but Rose from “Titanic” could have saved Jack if she had a stronger grip. For those looking to take their grip strength and overall upper body training to new heights, Fat Gripz provides a simple yet effective solution. Fat Gripz — some of the best grip strengtheners we’ve found — are thick rubber grips that can be attached to barbells, dumbbells, pull-up bars, and more, increasing the width of the grip which creates more of a challenge for your hands, wrists, and forearms. For this Fat Gripz review, we get input from Ben Emminger, BarBend editorial team member and “former athlete” (he’s modest, he’s still on like six travel softball teams) to see how these grip training tools can enhance your workout.
We’ve tested 10 grip strengtheners from top brands, and to provide you with the clearest understanding of our experience with Fat Gripz, we’ve utilized the BarBend equipment testing methodology. These low-priced grips can slip into your gym bag with ease and can help you improve muscle activation, grip strength, and even overall upper body power — which is why we recommend these for just about anyone who likes to move around some weight.
Fat Gripz
Fat Gripz are likely the most well known brand specifically when it comes to barbell grips. They’re blue and black best selling barbell grips have a 2 and a ¼ inch diameter but have smaller and larger options of 1 and ¾ inch and 2 and ¾ respectively as well. Made with a military grade rubber compound to maintain shape under intense pressure, the outer texture is solely the logo.
Main Takeaways
- Our tester appreciates how easy these are to attach to the best kettlebells, barbells, and dumbbells.
- These are ideal for individuals looking to improve lifts like their deadlift (hello, it’s me), where grip strength is often the limiting factor.
- Another tester, who has used these grips on and off for about two years, has seen an increase in their forearm size and grip strength from using these with dumbbells.
Fat Gripz Pro Specs
| Price | $29.95 |
| Weight | 2lbs |
| Dimensions | 4.75” L x 2.25” W |
| Grip Size | Medium |
| Outside Diameter | 2.25” |
| Compatible With | Dumbbells, barbells (1.1”, Olympic, E-Z), cable attachments, resistance bands |
| Colors | Blue and black |
Fat Gripz are a game changer for those wanting to add variety and intensity to their lifting routine, and when I started rock climbing they were one of the first tools I was guided to use to help increase my grip strength. Made from a high-density rubber, these grips are incredibly durable — so durable, in fact, that our tester says, “I don’t worry about throwing them in my bag or tossing them on the floor when I’m exhausted because they’re super sturdy.” This rigid build means they can handle repeated, heavy use and the wear and tear of being added to the best dumbbells, barbells, kettlebells, cable machine accessories, and even resistance bands.
Designed to be versatile (as noted in the previously mentioned laundry list of equipment they can snap onto), they’re ideal for anyone who wants to make grip strength a bigger focus without having to buy huge, dedicated equipment. All you do is slide the handle of your gear through the slit on the Fat Gripz, and you’re ready to go. “The first couple of uses can be a bit of a challenge sliding these grips onto your barbell or dumbbell, but once the rubber loosens up a bit it becomes much easier,” says BarBend editorial team member Ben Emminger.
Training with Fat Gripz feels different right from the start. The thicker diameter they add when used with bars, dumbbells, and even during your kettlebell training program, immediately shifts much of the work to my hands, wrists, and forearms. Even with weights I was used to lifting, Fat Gripz makes me work harder to control and stabilize each rep. Another tester noticed changes after adding these Gripz to his routine. “My grip’s gotten better, and the size of my forearms has increased,” they say. Similarly, when I’ve used these grips in the gym while doing deadlifts, I’ve noticed my grip fatiguing and my forearms getting pumped much quicker than usual.
During higher-rep sets, it becomes clear that you’re working on more than just the target muscle — your forearms and grip endurance are challenged, too. Over time, this can translate to improved stamina for both lifting and everyday grip-related tasks. Whether you want to feel more comfortable gripping the barbell during your deadlifts, are plotting your next outdoor rock climbing expedition, or just need a little help with that stupid jar of jam that really won’t budge, Fat Gripz can help you build strength to support your fitness routine and your life outside of the gym.
Pros
Small size is easily carried in gym bags
Increasing the diameter of weights can strengthen forearms, hands, and wrist muscles
Easy to use and can attach to a variety of equipment, like barbells, pull-up bars, and even the best resistance bands
Cons
Added grip width can feel awkward and reduce the amount of weight you can move
The increased focus on grip strength can strain hands and wrists, something to be careful of for beginners and those with carpal tunnel syndrome
Not ideal for lifts that require stability, speed, or precision
Who Should Use / Who Shouldn’t Use Fat Gripz
While Fat Gripz are beloved by wide droves of strength athletes, they may not be ideal for all users. The following are who we think would and wouldn’t benefit from including these in their thick bar training.
Recommended for:
- Strength athletes, bodybuilders, and powerlifters looking to improve their heavy lifts by increasing grip strength
- Martial artists and combat sports athletes who rely on grip strength in their sport
- Rock climbers interested in improving endurance on the wall through weight training
Not Recommended for:
- Athletes completing Olympic lifts like clean and jerks or snatches
- Individuals who prioritize heavier lifts over improving grip
- Anyone who struggles with carpal tunnel syndrome or relies on the best wrist straps due to golfer/climber’s elbow pain (1)
Our Experience Training With the Fat Gripz
Training with the Fat Gripz adds a unique level of intensity to typical lifting exercises by increasing the bar diameter, which makes each movement more challenging. When you attach these grips to your equipment, the wider grip forces your hands, wrists, and forearms to engage more fully, shifting some of the work away from larger muscles and to these stabilizers. When I use these during deadlifts, I have to drop my weight significantly because while my grip is great from climbing, there’s apparently room for improvement.
This extra demand can make exercises like deadlifts, bicep curls, and rows feel more intense, even at your usual weight. The first thing I’ve noticed is my forearms fatigue more quickly than normal — I get the pump — than when I’m lifting with a standard grip. To give you an even deeper look into what it’s like training with Fat Gripz, we’ve provided scores from 1 (not good) to 5 (very good) in areas like durability, workout experience, value, and more. The following are some of our key takeaways from our testing.
Thick, Durable Design
When I was first figuring out how to build muscle, I picked up a pair of Fat Gripz and was blown away at how heavy-duty they were compared to what I was expecting. (I thought they’d be like the flimsy bike handle coverings you slide onto your handlebars). I’m not saying they’re heavy heavy — just heavy enough to make you go, “OK, this feels substantial.” I’m not alone here. One of our testers has also been surprised with the feel of these grips. “I expected it to be a little soft and flexible, but I was relieved at how sturdy these thick grips are.”
Each grip weighs a pound and is built from a high-density rubber that’s designed to be durable and long-lasting. This sturdy design allows them to handle heavy weights and withstand intense training, making them suitable for regular use without wearing down. “I’ve used these for about two years at this point and the hard rubber hasn’t shown any signs of chipping or damage,” says our tester, who gives durability a 4.5 out of 5 score.
These Fat Gripz also feature an updated design from older models, with knurling for improved grip. This textured pattern, which is often found on barbells, enhances grip by creating itty bitty ridges and valleys that increase friction between your hands and the surface. While some of us (yes, me, the sweaty hand queen) have damp hands, this can help our skin catch onto these grooves and keep the grip within our… grip. Knurling scores a 5 out of 5.
Universal Fit and Ease of Use
Fat Gripz are designed to fit onto a wide variety of gym equipment, including the best barbells, pull-up bars, cable machine attachments, resistance bands, and dumbbells. While the outside diameter of Fat Gripz can vary— based on whether you’ve purchased Fat Gripz One (1.75-inch), Fat Gripz Pro (2.25-inch), or Fat Gripz Extreme (2.75-inch) — the inside diameter stays the same at 1.1-inch.
Weighing only two pounds in total, they’re easily carried in a gym bag by our tester Ben Emminger. “The accessories are a quick add-on to my normal barbell routine,” says Emminger, “and I can easily work in Fat Gripz sets without programming in specific exercises or swapping out entire equipment setups.” Portability scores a 5 out of 5.
To attach them to a barbell, dumbbell, pull-up bar, cable machine attachment, or resistance band, just pull the Fat Gripz open and slip it onto the handle of your equipment. It’s also advised that you keep the slit facing your palm throughout your reps to make sure there aren’t any accidents where the weight slips out of the grips (and onto your toes).
“Someone who has, say, long nails, or even shaky hands may struggle with getting Fat Gripz open and onto a dumbbell or barbell,” says Alex Polish, BarBend editorial member and certified personal trainer. “It’s worth noting that sometimes these tools can take a bit of wrangling, which may be tougher for some users.” Since ease of use is dependent on hand dexterity, we give this area a 4 out of 5 score.
Grip Strength Improvements
If you’ve got a hankering to increase your grip strength, the Fat Gripz were built to provide. These are a gem whether you’re finding yourself failing in your heavy lifts because of your hands, want to be able to open that jar of pasta sauce that’s been proving to be quite the worthy adversary, or you need strong hands for your sport — rock climbing, MMA, football, and more. Similar to an axel deadlift which uses an axel bar, you’ll be building a vice grip thanks to the wider circumference that your hand will now have to fight to control.
“I didn’t start using Fat Gripz as a sport-specific training tool,” says Emminger who, at certain times during the year, plays on multiple traveling softball teams, “but it improved my grip, which can be beneficial in strength sports and general fitness.” I’ve never seen Ben play softball, but from the beard alone, I know he can hit a ball. Is this thanks to Fat Gripz? Probably not. But it isn’t hurting his game.
“They’re super simple, but they make gripping onto a barbell or dumbbells — whatever you want to attach it to — more difficult, thus improving your grip strength as you fight to keep the weight within your hands,” says another one of our testers. Workout experience scores a 4.5 out of 5.
What to Consider Before Buying Fat Gripz
While our testers give high scores for this training tool, and thousands of reviews on Amazon scream this product’s praise, it may not be the best tool for you and your goals. To help you navigate whether or not to invest in a pair of Fat Gripz, we’ve highlighted some key considerations below.
- No Ego Amigo: Are you willing to, perhaps, lower the total weight you’re lifting in order to improve your grip strength with these Fat Gripz? If not, you might want to skip these.
- Equipment Compatibility: Consider if you’re using equipment that’ll work with Fat Gripz. “Fat Gripz tend to work better over straight bars, so I’d recommend using them with Olympic barbells, kettlebells, or straight-bar dumbbells,” says BarBend editorial member Ben Emminger.
- Adjustment Period: The increased diameter can make exercises feel more challenging, so consider if you’re willing to go through an adjustment period where you may need to lower the weight of your lifts.
- Comfort: If you struggle with pain in your hands or arms when carrying weight, consider if decreasing the comfort of your grip with Fat Gripz will support your training — or maybe consider investing in one of the best lifting straps instead.
Fat Gripz Vs. Competitors
In this world of information, we’re always cross-checking, making sure the item we’re about to purchase for our home gym is the perfect item for us. To help you with your research, we’ve put together a graph below comparing specs from some popular options. Fat Gripz, Iron Bull Strength Alpha Grips 2.0, and Yes4All Thick Dumbbell Handle Grip each offer a way to increase the thickness of your grip on standard bars, but they differ slightly in price, design, and warranty.
| Fat Gripz | Iron Bull Strength Alpha Grips 2.0 | Yes4All Thick Dumbbell Handles Grips | |
| Price | $29.95 | $24.95 | $10.99 |
| Dimension | 2.25” W x 4.75” L | 2” W x 4.75” L | 2.2” W x 4.75” L |
| Outside diameter | 2.25” | 2” | 2.2” |
| Warranty | 10 years | Lifetime | 1-year |
| Knurling | Yes | Limited | None |
| Amazon Stars | 4.8 out of 5 stars, 19,332 product reviews | 4.6 out of 5 stars, 727 product reviews | 4.5 out of 5 stars, 2,499 product reviews |
Ordering and Assembling Fat Gripz
Fat Gripz ships from Amazon and is Prime-eligible, so if you’re an Amazon Prime member, you can get fast and free shipping. They’ll arrive ready to go, and there isn’t any setup needed. The only thing to note is that the rubber can take some time to break in, so the first couple of uses may be a bit tricky to get the Fat Gripz onto your dumbbell or barbell.
Places to Buy Fat Gripz
You can order a pair of Fat Gripz straight from fatgripz.com, Rogue Fitness, Walmart, and Amazon.
Brand Reputation and Customer Reviews
The people have spoken and the people love Fat Gripz. There are nearly 20,000 customer reviews on Amazon, with an eye-popping 4.8 out of 5 stars overall. This item is beloved!
When purchased from the brand’s website, you’ll get a 60-day money-back guarantee so if you’re not happy with these grippers, you won’t be left high and dry. To reach customer service you can call Fat Gripz at 877-974-7479.
Warranties
Fat Gripz backs its product with a 10-year warranty, so you know your investment will be covered for years to come.
Final Thoughts on Fat Gripz
Fat grip training can help take your strength to new levels, providing more of a focus on your grip, wrists, and forearms through your lifts. Fat Gripz are like pickles on a burger — sure, the burger is fine, maybe even great, without them. But when added on, it just makes everything better. (Sorry, pickle haters. Don’t take the metaphor out on Fat Gripz, though.) They transform ordinary lifts into forearm scorchers, ensuring your grip strength gets the attention it deserves.
Fat Gripz are sturdy, durable, easy to use, and relatively inexpensive, so for most users, it’s a worthwhile investment. Grip strength is paramount to your ability to complete heavier lifts — plus, what happens if you’re home alone and incapable of opening a jar of pickles (I’m going really heavy on the pickles, aren’t I)? Buy a pair, work on your grip, and thank us later.
Fat Gripz FAQs
How much do Fat Gripz cost?
You can get a pair of Fat Gripz for $29.95.
Do Fat Gripz really work?
Your results are dictated by your efforts, but adding Fat Gripz into your strength training routine can help target your hands, wrists, and forearms while also increasing time under tension.
Can I add Fat Gripz onto a cable machine rope attachment?
Yes. The interior opening diameter is 1.1 inches, which is suitable for a wide range of ropes, dumbbells, barbells, kettlebells, and more.
References
- Page, M. J., O’Connor, D., Pitt, V., & Massy-Westropp, N. (2012). Exercise and mobilisation interventions for carpal tunnel syndrome. The Cochrane database of systematic reviews, (6), CD009899.