I've seen in quite a few form clips of people doing deadlifts that they use a one supinated and one hand pronated grip. Is there an advantage to this over using two pronated grips?
As the weight goes up in my deadlift, the grip is getting tougher. I don't want to use gloves or chalk - I remember reading something someone posted about an alternative but I don't remember who or what it was. Anyone?
Just to verify what LD said: you can hold MUCH more weight with a mixed grip. I have a rule that I pull with two overhand grips up to a certain weight, so that I have even back development. I honestly don't know what the research is on this, but there is a very apparent difference in the pull on the back when one hand is supinated...
But after a certain weight, I only pull mixed, otherwise the challenge becomes grip instead of posterior chain.
Gloves and chalk are unlikely to help with a undeveloped grip. There is several exercises you can do to help strengthen your grip:
Plate pinch - Pinch two 10lbs plates together.
Wrap a towel around the pull-up bar.
Stand and hold a loaded barbell.
Farmer walks.
I also think the spring loaded grip exercises work also. Squeeze and hold for 20-60s, depending on your ability. If you're over 60 seconds, then you need something else.
I am having the same problem where grip is limiting my lifts. I do not want to go to straps (we are not talking 400 lb deads) so I want to focus on increasing my grip strength. I just bought some Grippers Product Review: IronMind Captains of Crush
to that end. I will also be doing Rack pulls and holds.
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And pertaining to straps. I don't use them much anymore, but I see no reason why one shouldn't use them from time-to-time. I mean, they're not illegal or anything and if your grip strength is a limiting factor, than I think using straps would be highly beneficial (unless of course, you were a competing PL'er). Straps will allow you to handle more weight, which is always a good thing. NOw, before people hop on the "Tony is a pussy for recommending straps," I should also say that I DON'T use them anymore, but it wasn't too long ago where I did and I think they played a major role in helping me increase my DL numbers. If you're not a competing PL'er and need to get stronger, straps are a TOOL that can help you do that; especially if doing one is doing DL's for reps. As well, your grip strength is going to be strengthed as long as you're not a tool and using straps for EVERYTHING. I see some guys who use them for lat pulldowns which is just absurd. But if you're regularily using DB's and BB's on a consistent basis (and doing things like Farmer Walks, etc), you're grip will get better.
I used to use straps for my heavy deadlifts, but then decided after a while that I would rather do it without assistance... before, with straps I was DLing around 315 for reps, and with a mixed grip I can manage about 280, so it's a bit of a blow to the ol' ego, but I'm working my way back up pretty rapidly.
I am a big fan of the mixed or alternate grip. It has made all the difference. As has been said, don't count on it for all your lifts. I use a standard grip up to 250 and then switch to an alternating grip for higher weights. I want to try the hook grip as well to see how I like it.
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straps or no straps dead lifts are not designed to improve your grip strength so what does it matter. I Use power grippers they are not a strap per se but are attached to a wrist piece and purely sit in the palm of the hand.
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I tried the mix grip for the first time the other day and was surprised how easy it was to lift. Granted I don't pull as much as you guys do but it felt like a much stronger way to DL. I'm a convert.
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I read that MF article about the hook grip, and I've tried to use it, but I hate it on heavy lifts. It feels pretty good on lighter lifts, but I don't have grip problems there anyway. Maybe its because I have freakishly long fingers, but it just feels wrong and like I'm going to rip off my thumb while crushing it.
I do use a mixed grip at heavy weights, and when I do this I alternate the mixed grip every set to keep the balance overall.
Also, Anything you hold onto that is heavy, will increase your grip strength. If not, do you have a special day for grip workouts? Maybe thumb presses and pinky squats?
I can't make that hook grip work for me....feels way weaker! Not sore...weak. I'm pretty sure I'm doing it right...could it be my fingers are to stumpy?
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I can't make that hook grip work for me....feels way weaker! Not sore...weak. I'm pretty sure I'm doing it right...could it be my fingers are to stumpy?
It could be...it's certainly easier for someone with longer fingers/bigger hands...you might want to give it some time to get used to it...
straps or no straps dead lifts are not designed to improve your grip strength so what does it matter. I Use power grippers they are not a strap per se but are attached to a wrist piece and purely sit in the palm of the hand.
Huh?
How can holding progressively heavier weights not help your grip?
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I just use a standard grip for warm up and DLs with reps of 6+...mixed grip for 3s and similar and straps for max effort singles. It's a sliding scale so far, so as my DL gets stronger my grip is forced to also w/o sacrificing DL strength for grip progress. So right now I'll DL up to 275 or so with a standard grip, up to 350 or so with a mixed and my 405 max with straps.
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Also, Anything you hold onto that is heavy, will increase your grip strength. If not, do you have a special day for grip workouts? Maybe thumb presses and pinky squats?
you're right.. i think deadlifts actually is pretty good for grip strenght.. after i started deadlifting, i noticed an increse in my grip strenght and forearm size
so i try to use normal grip as far as i can, then i use mixed grip.
anyone know how the mixed grip affects the back muscles? do they get uneven if you do it? should you switch what hand that is towards you every other workout?
How can holding progressively heavier weights not help your grip?
But, the question is "why do you do deadlifts?" To increase grip strength? Probably not. That's a side effect.
If you're trying to do heavy deadlifts, but your grip is holding you back (maybe a lot, too), it may be better to go with the straps or grippers or hooks for the DL. Work on your grip some other way.
But, the question is "why do you do deadlifts?" To increase grip strength? Probably not. That's a side effect.
If you're trying to do heavy deadlifts, but your grip is holding you back (maybe a lot, too), it may be better to go with the straps or grippers or hooks for the DL. Work on your grip some other way.
Right--- I agree that the deadlifts are not supposed to help your grip, and your grip is going to progress a little slower than your back and legs. But at the same time, your grip is getting a hell of a workout. It is going to improve if you keep at it.
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It's not a beer belly. It's a gas tank for a sex machine.
Right--- I agree that the deadlifts are not supposed to help your grip, and your grip is going to progress a little slower than your back and legs. But at the same time, your grip is getting a hell of a workout. It is going to improve if you keep at it.
Absolutely. Deadlifts aren't designed to improve grip strength, but that is a VERY nice side benefit of doing them. Along with the fact that chicks dig them...
Like I stated above, I used straps not too long ago when I was trying to add mass. They helped me improve my deadlift and they particularily helped when I was doing sets above 5 reps. Nowadays, I think doing deads for over 5 reps is cardio and I rarely, if ever, go above 5 reps........so I don't need to use straps. Then again, chalk helped TREMENDOUSLY. Seriously, go get some chalk, it will help
agree Ninja re the grip will improve but think about ratios here the ratio of the muscles that you are trying to work harder and then look at the size of the muscles employed in grip. You can push the larger muscle groups far harder otherwise its like comparing raises in weight on leg presses to tricep extensions.
So IMO its better to go for the greater gain and supplement week grip strength with an alternative isolation exercise, thats my philossphy anyway, altho had a hard time battling with that at first as everyone frowns on grips/straps
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I have a solution--at least it was my solution. Start climbing rocks. I've never done anything in my life that takes so much grip strength. I've added a good deal of mass to my forearm and my deadlift sky rocketed when I started doing it.
Ok, I know, not the most realistic. I have no problem with guys who use straps, just don't use them on every exercise. I have more of a problem with guys who use weight belts (unless it's a max lift) because IMO, your back strength is more important than grip.
-KJ
I have a solution--at least it was my solution. Start climbing rocks. I've never done anything in my life that takes so much grip strength. I've added a good deal of mass to my forearm and my deadlift sky rocketed when I started doing it.
Ok, I know, not the most realistic. I have no problem with guys who use straps, just don't use them on every exercise. I have more of a problem with guys who use weight belts (unless it's a max lift) because IMO, your back strength is more important than grip.
-KJ
Oh lord, don't even get me started on weight belts. As long people learn to BRACE and hollow, then more often than not, they will be fine without a belt. The only time I use one is for heavy deads/squats. Always comical when I see dudes wearing one for lat pulldowns or bicep curls. Well, considering the arch that some guys use for their curls, I can see why they would need a belt!....
anyone know how the mixed grip affects the back muscles? do they get uneven if you do it? should you switch what hand that is towards you every other workout?
I can't break down the specifics of the movement, but I definitely see the potential for developing an imbalance if you don't alternate your mixed grip. One side could certainly get accustomed to pulling a bit harder than the other, so I alternate by set in order to make sure I stay balanced.
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