Grip Strength - JP Fitness Forums

frogguruami · 03-08-2008, 10:20 AM

What do you do when your grip strength interferes with you increasing other weights?

Specifically, I am referring to dead lifts but squats are going to become an issue soon. I increased my dead lift weight to 88lbs today but I had to stop halfway through the second set and rest because I couldn't hold on to the bar anymore. I really wanted to go up another 10 pounds next time but I know I won't be able to hold the bar with almost 100lbs on it.

Should I just stay where I am at and let my grip strength increase? or should i get something like this?

Mandos · 03-08-2008, 11:32 AM

I use lifting straps. I wish I didn't have to. I wish my grip strength was commensurate with my lifting strength. By using straps on the latter/heavier parts of my workout, I undoubtedly miss some chances to increase my grip strength.

However, f I did not use lifting straps, I would never challenge myself in overall lifting. I have the particular pheno and somatype I have, and in this body, there is a major mismatch between my little, soft, weak hands, and my thick, powerful back and ass.

So I use straps for the heavier lifts, and as I get tired, so I actually get something out of my workouts.

I trained that way in 2005 and 2006 when I competed in push/pull events, and it was an effective way to train. With a new, sharply cross-hatched DL bar, and with chalk on my hands doing one rep, I never had a problem with grip.

So by all means, work to increase your grip strength, but if you need to, you may choose to use straps. Maybe on off days, you might do grip strengthening exercises?

_CQ · 03-08-2008, 11:33 AM

I have the exact same problem -- while doing my deadlifts on box (95 lbs), I had to stop midway in the second set and put on lighter plates because I would have dropped it otherwise. I have decided training my grip strength is probably a good investment, since it is correlated with health and upper body strength. This is a pretty good starting article on the different types of grip strength and how to improve it.

And Mandos, thats a great suggestion

Lisa~ · 03-08-2008, 12:35 PM

These threads might interest you:

Wrist straps - yea or nay?

Grip Help Please!

IMO, try chalk before you go to straps. Sometimes, for high rep deadlift, straps might end up being useful. But I don't use them. I just regrip when needed. Chalk makes a whole lot of difference.

baffled111 · 03-08-2008, 01:14 PM

What about gloves? I know some people scoff at them, but my grip strength has become less of an issue since I started wearing gloves. (My gym has no chalk).

Aoife · 03-08-2008, 01:38 PM

I use chalk. Like Lisa says, if it's high reps, straps are sometimes necessary, just because of the sheer number of times you're lifting that sucker. But, I rarely use straps and find it better without if I can get away with it. Having worked long enough, I can grip anything I can actually lift at least once. Sometimes it requires a bit of rest between reps for the hands, but overall chalk works great.

Since I've been to gyms that don't allow it, I've gone to the rock climbing sections of REI and gotten chalkless chalk... basically it super dries your hands and makes them slightly tacky-like... and without the mess of chalk. The stuff is cheap, get some if your gym doesn't have or allow chalk. If you're gonna buy something to bring anyway...

frogguruami · 03-08-2008, 02:06 PM

Quote:

Originally Posted by Aoife

Since I've been to gyms that don't allow it, I've gone to the rock climbing sections of REI and gotten chalkless chalk... basically it super dries your hands and makes them slightly tacky-like... and without the mess of chalk. The stuff is cheap, get some if your gym doesn't have or allow chalk. If you're gonna buy something to bring anyway...

Is this a powder? I know I can't use chalk because anything like that aggravates my asthma. I can be around powder ANYTHING!! But if this isn't a powder I might give that a try.

Thanks for all the replies everyone!

jvernacchio · 03-08-2008, 06:19 PM

Chalk is all you will ever need. You don't need straps. If your grip is weak then work on it by doing the movements near maximum weight 90% of your 1 rep maximum.

Farmer Walks are very beneficial as well or just holding really heavy dumbells for set amounts of time.

Cynic · 03-08-2008, 06:23 PM

Before I start to consider straps, I do a couple things:

1. Use mixed grip.
2. Work the grip. I have grip exercisers and I'll do 4x30s for now (that's 4 30 isometric holds). As my grip gets stronger, I'll increase 15 seconds.

I've had good results with this regimen, so I really don't look elsewhere for assistance. I think once I'm good enough for 1 minute holds, it's time to look at Captain of Crush grip exercisers.

Cynic · 03-08-2008, 06:24 PM

Quote:

Originally Posted by frogguruami

Is this a powder? I know I can't use chalk because anything like that aggravates my asthma. I can be around powder ANYTHING!! But if this isn't a powder I might give that a try.

Thanks for all the replies everyone!

Liquid chalk is a non-powder. There is also resin, in case your grip is slipping due to sweat.

nutbar · 03-08-2008, 09:26 PM

I've not had grip problems yet on my deads but I used a mixed grip. My grip does fatigue more easily on DBs, though, at rather wussy weights after a while. What I've done since the beginning of the year is use whatever opportunity comes along to strengthen my grip. Hauling firewood, I use one hand to pick up and carry one piece of wood from its end. Moving weight plates around for my workout, I'll use one hand to pick up and carry them. I play circus with my assorted sizes of kids by grabbing them with one hand and lifting them. And so on. My grip strength has improved tons!

I don't use straps, wraps, gloves, chalk so I know nothing about those.

LisaS · 03-08-2008, 09:35 PM

I agree with nutbar - there are many ways to get in grip work w/out specific grip work in the workout.
Carrying two hand baskets while grocery shopping instead of pushing a cart - an easy opportunity to work the grip (got that from Cassandra)
Carrying a dumbbell by the end (holding with fingers) instead of by the handle when moving them around - or just holding them for time at home.
Plate pinches for time if you have weight plates at home.
Towel twists are a traditional grip/forearm builder - twist & squeeze a towel like you are wringing it out using both hands - be sure to do in all directions. Or you can do it old school and use two buckets

(put water in one - dip towel - wring & squeeze into 2nd bucket. When all the water is moved, move it back)

Frank.S · 03-08-2008, 10:14 PM

My girlfriend had the same problem once her deadlift was getting past 225lbs.

I came up with this below, she hated me, but now has no grip issues.

day 1: hanging from pullup bar 3sets to failure.
day 2: farmers walks.
-split throughout the week (ie only two workouts per week).

this worked well, did it for a couple of months. Most people overtrain grip who are trying to improve it.

Just having heavy BBs in your hands too will increase your grip over time. RDLs/Bentover rows etc are great grip tools.

chalk is also a must if you have sweaty hands. straps are a last resort that i wouldn't use often.

Aoife · 03-09-2008, 08:39 AM

Quote:

Originally Posted by frogguruami

Is this a powder? I know I can't use chalk because anything like that aggravates my asthma. I can be around powder ANYTHING!! But if this isn't a powder I might give that a try.

Thanks for all the replies everyone!

The best way I can describe it is that it leaves a residue on my hands... it's not a powder, nothing is kicked up to irritate the respiratory system that I can tell. It's drying and kinda tacky feeling. I'd say it works well. Check it out if you have the opportunity. I'm not sure of any "real" name for the stuff or brand names, we got it some time ago. I've always seen it referred to as "chalkless" chalk or dustless "chalk" ... more as a descriptor of what it's used for/subbed for than a real name I can give you. But the people at an outdoor store like REI (maybe Dicks, around here they're idiots there, but maybe elsewhere they're more with it) should have an idea of what you're talking about if you don't just find it with the climbing stuff with the chalk/gloves/etc.

LT Hebert · 03-09-2008, 09:50 AM

It's easy to say "work on your grip strength", but that's not completely going to solve the issue in my case. I have carpal tunnel syndrome, and my job aggravates it daily, and will more than likely continue to make it worse for the next 20 years. (when I retire!) There's only so much I can do as far as that goes. Yes, strengthening my grip will help, but I don't think it will ever be where I need it to be for deadlifts, etc. I use 1-ton hooks, and I will probably continue to use them.

Mandos · 03-10-2008, 12:46 PM

Quote:

Originally Posted by LT Hebert

It's easy to say "work on your grip strength", but that's not completely going to solve the issue in my case.

It may be easy, but there still may be value in saying it.

_CQ is half my bodysize--we have the same handsize

. I'm never going to have grip strength that is proportionate to the rest of my body--it a matter of biomechanics. So yea, it is a little tiresome when some gym-wonder who does bench press 5x a week, the exact same amount and weight for the last 3 years, walks by and offer me advice on how I shouldn't use straps, and should "work on my grip strength." Durrrr.

That being said, this conversation has reminded me that whether or not I benefit from using straps in my strength training, I will also benefit, from a system perspective, from increased grip strength.

I snuck in a farmer's walk w/ dumbells yesterday, and I think I will make something like that a regular part of my routine.

beach_plums · 03-10-2008, 01:41 PM

Mandos,
What a great idea. I'm thinking of following your lead and add farmer's walk with dumbells into my workouts too. Grip strength hasn't been a huge problem for me yet, but I can see how it can be as I start using more weights--something I plan to do in the next week or two, especially on my deadlifts.