I tried to do 135 on deadlifts today (Stage 1 B4). Got through set 1 and 6 reps in set 2. My grip gave out tho and I had to back up to 115. MY back and my hamstrings were fine and definately could have gone for more. It's just FRUSTRATING that my grip is so week. Then again, its only stage 1, Im assuming it will get better
What had you done previously? I was going up in 10 lb. increments...i.e. 95, 105, 115, 125, 135. The day I did my sets with 115, I decided to try a few with 125. I ended up doing a whole set, so then I tried 135 but I only did a couple of them. I was tired at that point and didn't want to push things and get injured! By the way, are you wearing weight gloves? My trainer told me NOT to wear them, and to use chalk on my hands. I'd had no idea you shouldn't use gloves!
maybe I am doing deadlifts wrong, b/c I cant seem to lift more than 95lbs right now in Stage 1, part 4 (8 reps). My trainer showed me the right proper way to do them and I had to drop the weight down tremendously.
What had you done previously? I was going up in 10 lb. increments...i.e. 95, 105, 115, 125, 135. The day I did my sets with 115, I decided to try a few with 125. I ended up doing a whole set, so then I tried 135 but I only did a couple of them. I was tired at that point and didn't want to push things and get injured! By the way, are you wearing weight gloves? My trainer told me NOT to wear them, and to use chalk on my hands. I'd had no idea you shouldn't use gloves!
Gloves alter the grip that you have on the bar, which is why people advocate lifting raw. I find that the callouses to be annoying at times, but I'm used to then now.
Gloves alter the grip that you have on the bar, which is why people advocate lifting raw. I find that the callouses to be annoying at times, but I'm used to then now.
Agree! No gloves! A mixed grip seems to work well for me.
Today I do deadlifts and I am doing workout 6 of stage 1. Right now I am doing sets w/ 100 pounds but will try to go up today. We'll see!
Way to go, Kissed! And by the way your grip will get stronger!
Thanks Iron-Maiden! Im definately paying for it now though. My back muscles are freaking out now, which I guess feels the same as the first time I did sqauts in A1 and I couldn't walk for 2 days (but did the program anyways). Well, I have another 5 days until Im doing the next B work out so its fine.
I 2 wear gloves. Chalks not going to do anything but loosen by grasp and then i'll just be more prone to dropping it and hurting myself or someone else. I did gloves and a towel and still couldn't hold it. Im not into the callousses either
I 2 wear gloves. Chalks not going to do anything but loosen by grasp and then i'll just be more prone to dropping it and hurting myself or someone else. I did gloves and a towel and still couldn't hold it. Im not into the callousses either
Lifting chalk, or sometimes it comes in a squishy ball for rock climbers, but it's one and the same chalk, will actually help you grip the bar better. It's magnesium carbonate, and it stops your hands from sweating so that the bar actually feels like it's part of your hands, not loose as you say, and shouldn't feel slippery at all. Never EVER substitute baby powder ot talc for lifting chalk. This is the slippery stuff that will loosen your grip, and is dangerous in the gym.
A towel is even worse! Even a soaking wet towel slips and spins on the knurls, so you get no grip at all this way. This is dangerous, too.
There are hand grippers called Captains of Crush (really, that's the real name!!) that you can use to train grip strength, gloves or no gloves. They come in progressive resistance, so as you get stronger, move up to the next harder one.
I use gloves. But I also use a mixed grip - it helps a lot. But it does feel "weird" at first, if your used to a snatch grip (palms facing back).
I have not tried chalk yet, so I can't comment on if or why chalk is better than gloves. I started wearing gloves because the sweat was making my grip slippery. Not sure if I could use chalk, because I lift indoors at home and it might get too messy.....
- J
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ACE-Certified Personal Trainer Since 2002
Lifetime Member of WeightWatchers
I use those little grip thingies that you wear around your wrists. I don't care what people say about doing it raw. I think it is silly to not lift into your hammie and legs maximum because you don't have the grip to lift heavy enough. You can develop grip strength with other exercises such as the farmers walk.
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I use gloves. But I also use a mixed grip - it helps a lot. But it does feel "weird" at first, if your used to a snatch grip (palms facing back).
I have not tried chalk yet, so I can't comment on if or why chalk is better than gloves. I started wearing gloves because the sweat was making my grip slippery. Not sure if I could use chalk, because I lift indoors at home and it might get too messy.....
- J
We use chalk in our gym at home (there are 2 of us) and it doesn't get messy. We have the pieces of chalk sitting in a little tub and we put the chalk on our hands over the tub. The chalk does get on the bar and the plates a little (see my avatar) but it's not bad at all.
I whole-heartedly recommend using chalk. It makes a WORLD of difference when lifting.
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
One thing I've noticed is that many people don't squeeze the bar hard enough. I was (am) as guilty as the next, too.
With gloves, you have built in friction/resistance, so you don't squeeze as hard as you could. With bare hands, it's critical.
Chalk or liquid chalk can help, especially if you have damp hands (as he raises a slightly damp hand).
A side benefit with deadlifts, rows, etc. is that you can actually lift more if you really (like REALLY) grip the bar. Your bod knows when one part of the kinetic chain is not as ready as the rest, and it puts a limit on the load.
All this being said, you have two choices (I think).
1. If fastest strength gains are your main goal, work on your grip on multiple days, but don't limit yourself on DL days because of your grip.
Use a mixed grip rather than double overhand.
Or, you can use straps. Some people with small hands might use straps forever. I know there are some prominent chick trainers (trainers who are chicks, not just training chicks) who use straps for their heavier sets of deads.
I still think that in the long run, you will be stronger without the straps if you can ditch them eventually and if your grip gets strong enough to stay with double overhand, then that's great, too.
2. If fat loss is the goal, then you can rest assured that your deadlift limit is not going to effect that. Break up your sets so that you can work with your grip, then work ON your grip on other days, too. Our grip isn't something that we tend to work in daily life, so while it might be weak now, we can improve it quickly. Once it's close to your deadlift needs, it will tend to stay in that range. Chalk is still good here, too.
Deadlift 135! Well, kinda....
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