Grip Help Please!

[UConnJulie]

I have the worlds smallest hands (my husband refers to them as "Fisher Price" because they are so miniature!) ... I normally don't find this to be a big handicap.

I am currently doing NROL FatLoss II ... and this morning was workout B ... I have worked my way up to using the Oly bar for everything (through BreakIn, FatLoss I, and into FatLoss II) instead of the EZ Curl Bar ... so this morning's workout includes Snatch Grip Deadlifts (with Oly bar), chin ups (which I do in my squat rack on the Oly bar), and RDL with Bentover Row (with the Oly bar).

By the time I get to the RDL/row combo, my forearms are so sore and I can barely hang onto the bar (and that's with stretching between sets during my rest period).

I can't think of anything else to do short of switching back to the EZ Curl bar which is a bit smaller ... although there is a set of wrist straps (wraps, whatever they're called) among our workout gear (my hubby used to lift ... can't get him to now ) but I don't know how to use them ... any tips? Any other ideas for how to compensate for my tiny hands?

Thanks in advance!
Julie

[I. Kay]

Are they wrist straps or wraps? Big difference there.

Here's what I would do: use straps to aid your last sets. Each workout, see if you can get a little further in before having to use them. I think the nice twist to this is that your grip will vastly improve by doing this workout!

One of the good things about a quality routine is that it will expose and correct your weaknesses.

Of course you don't want to leave the workouts unfinished, so go ahead and use the straps when you need to. I bet in a few weeks in and you won't find them as necessary!

[umass]

I assume you're using chalk, but if not it helps. Also I find that for snatch grip DLs to use a challenging weight I almost have to use straps, so it may be worth it to use them just for those.

[jax]

have you tried using a false grip?

[LisaS]

does a ladies oly bar have a smaller diameter grip than the standard? I know the other dimensions are slightly different.

[Lisa~]

Julie,

My hands are small too, but I don't think that's the only issue. That particular workout really fatigued my grip too. Every lift requires a strong grip! It's just a very tough combination of exercises.

I like the suggestion to use chalk. I like chalk especially for deadlifts and pullups. It helps your grip not to slip, so some of the hand fatigue will be relieved. I bet your forearms will still fatigue though, so using the wrist straps for some portions of the workout might be necessary, like Ian suggested. I never used straps. I could make it to the last combination lift. If my forearms started to cramp, I seemed to be able to push to the end of the set or just set the bar down for a second and then continue.

I don't think I'd try to learn a false grip during this fairly high rep workout.

[Frank.S]

My girlfriend had the same problem.

I added in Chinup bar holds for time just once per week. 2 sets to failure. Its been a month now and her grip is much better.

Also, eat a bannana before workout, its an older rock climbers trick to lessen the 'pump' in the forearms. It works.

[LT Hebert]

Originally Posted by UConnJulie

I have the worlds smallest hands (my husband refers to them as "Fisher Price" because they are so miniature!) ... I normally don't find this to be a big handicap.

I am currently doing NROL FatLoss II ... and this morning was workout B ... I have worked my way up to using the Oly bar for everything (through BreakIn, FatLoss I, and into FatLoss II) instead of the EZ Curl Bar ... so this morning's workout includes Snatch Grip Deadlifts (with Oly bar), chin ups (which I do in my squat rack on the Oly bar), and RDL with Bentover Row (with the Oly bar).

By the time I get to the RDL/row combo, my forearms are so sore and I can barely hang onto the bar (and that's with stretching between sets during my rest period).

I can't think of anything else to do short of switching back to the EZ Curl bar which is a bit smaller ... although there is a set of wrist straps (wraps, whatever they're called) among our workout gear (my hubby used to lift ... can't get him to now ) but I don't know how to use them ... any tips? Any other ideas for how to compensate for my tiny hands?

Thanks in advance!
Julie

Julie, check out this link: http://www.precisiontraining.com/hooks.cfm

I bought these things called 1-ton hooks, and they are awesome. I got them because my grip is very weak due to carpal tunnel syndrome. Check it out, I hope this works for you.

[Lost Dog]

I've had carpal tunnel syndrome for years. Stretching is making my grip better, but I still have to use straps for long workouts, especially with light weights and high reps.

It's holding for a long time that really gets me. I've had to rearrange my workouts to some degree. Imaging Snatch Grip Deadlifts, RDLs, DB Lunges, BO Rows, Chinups, and DB Stepups. All in one workout on a high rep day. Murder. Never again!

[Blackjack]

I seem to remember someone using plate holds to strengthen their grip. It only works if you have weight plates that are smooth on one side or the other. You basically take two plates with the smooth sides out and practice holding them between your thumb and fingers. Start off with low weight and work you way up with more weight &/or longer holds. Give it a try.

[Jen Heath]

Unless you have a specific reason for needing an uber-strong grip you might as well use straps. No sense creating a flare up of carpal tunnel pain. Straps + chalk rules.

[UConnJulie]

First of all, thank you all very much for your responses! There were a lot of things brought up that I hadn't considered ...

I guess they are straps ... they sort of look like this http://www.prowriststraps.com/sleeper_straps but they are white and I think only cotton. I've never used them ... is there a particular technique I should try? I am concerned about them making the bar even bigger (imagining how they work) which would seem to make the problem worse, no?

As a manual therapist, my hand grip is actually fairly strong, although of course it can be stronger ... it is just the fatigue factor of holding a large bar (I have a standard Oly bar ... didn't know there was such a thing as a women's oly bar ... this oly set is my husband's from when he lifted weights) with small hands for lots of reps/sets. I really only fatigued the second set of the last exercise (so I had already done 3x12 each of snatch grip deads, chin ups and 1x12 of RDLs w/BOR) ... to give you an idea about the size of my hands, I am unable to use a hook grip ... when grasping the bar, my thumb does not approximate my fingers!

I will consider some chalk ... as I workout at home, and am somewhat new to this type of lifting (never did deadlifts or squats with a barbell prior to NROL) I never knew about chalk. Where does one buy it? Do they have it at Dick's?

I am hesitant to rely upon something like hooks although they look cool and like they'd really allow me to pull more weight but I don't want to sacrifice my grip strength. In other words, if I am relying on the hooks, then my grip will never get stronger, right?

I have no idea what a false grip is ... care to explain?

A banana huh ... cool ... I can try that ... I used to rock climb (an eon ago) and used to get a wicked forearm pump ... never heard that trick though ... must be the potassium ...

Again, everyone ... thank you so much for your responses ... it is nice to have found a place I can come ask these questions and get quality responses!!

[Lost Dog]

By the false grip, I think he meant the hook grip.

The straps are easy, snug them up on your wrists, then wrap them around the bar in the opposite direction that your hand hand would roll. Then, you just grip the bar through the straps. That way your hand keeps the bar from rolling and the straps keep it from rolling the other way. Synchronicity...

[jax]

Originally Posted by Lost Dog

By the false grip, I think he meant the hook grip.

yep... sorry for the confusion.

[BjsAust]

I find just making sure I squeeze the heck out of the bar/whatever helps. Conciously just before starting the set really grip the heck out of it. Not only does my grip seem to last longer that way, but my grip strength and endurance go way up really quickly.

[rgv]

Originally Posted by Frank.S

My girlfriend had the same problem.

I added in Chinup bar holds for time just once per week. 2 sets to failure. Its been a month now and her grip is much better.

Also, eat a bannana before workout, its an older rock climbers trick to lessen the 'pump' in the forearms. It works.

a banana? any reason that a banana specifically would cause that?

[Lisa~]

Julie,

A false grip is thumb over the top rather than around the bar. You would never use that for a deadlift, lol. He meant hook grip. He said it wrong and I repeated the error!

You'll love chalk (except for the mess, lol). I get mine at a local sporting goods store. It's cheap. I'm sure you can find it online somewhere.

I've never heard of the banana trick, but wouldn't it be great if that worked? Try it and see!

Relying on straps or hooks is not recommended because there is a mechanism (with a technical name I cannot think of at the moment and LD probably wouldn't want me to use anyway :p) that releases grip if your shoulder area is overloaded. It's a protective mechanism. If you're about to hurt your shoulder area, your grip will go first. Regular use of straps promotes shoulder injury.

In your case, I don't think the load is the problem and a judicious use of straps to help you finish the workout seems appropriate. You are dealing with grip endurance more than grip strength. The plate pinch exercise that was mentioned trains grip strength.

Using the straps hangs the weight from your wrists. You only have to close your hand to put enough pressure on the strap to keep it from slipping off the bar. It takes grip out of the equation altogether.

Before you get to the point where you need the straps, BjsAust's tip is a good one. Squeeze the bar at the start of the set. Maintain as tight a grip as possible throughout. Only go to the straps when there's no other way to finish the set.

[Lisa~]

Here's a little tutorial on how to use your wrist straps. (Just ignore the introductory paragraphs and read the How to Use Weightlifting Straps section.)

http://www.thetrainingstationinc.com...ng-straps.html