Previosuly, when I've done my deadlifts, I've tried to do so without using my straps, but my grip kept failing. I know my grip needs work, but then again I don't want my deadlifts to suffer either.
Is it acceptable to use the wrist straps in order to get a sufficient back workout, while working on my grip separately? I'd like to abandon them once my grip is stronger, but in the mean time, I don't want my back to lag behind. I know that I'll receive more benefit from doing deadlifts with a weight that is really challenging than doing them with a weight that is lighter so my grip doesn't give out before my back does.
I have my clients deadlift whatever weight they can use without straps. I say no to straps except in very, very few special circumstances. Set the bar down and re-grip if you have to. Squeeze the bar. Try a mixed grip. Try a hook grip or a reverse hook grip. Use chalk. Ditch the straps.
It's not just about "working your back." It's about working your whole body, the whole kinetic chain from your hands on.
I always DL until my grip can't go anymore, then put on straps if there are any sets left. My grip has gotten much stronger pretty quickly. Another thing I do is only use mix grip on the heaviest DLs so while warming up or doing the higer rep work my normal grip is also working as much as possible.
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Could not agree more with lisa. I started using straps and i found myself able to move alot more weight. Then I ditched the straps, when to chalk with an over under and now I cant even imagine DLing what I do with straps, probly snap my wrists. If you cant hold it you shouldnt pull it. Your grip will grow stronger with your deads. Farmers walks are great too, but I really never did any extra grip work. I actually started to do over 8 reps for the first time ever, holding the bar that long helped big.
Also, forgot, go buy some chalk, its like 2 dollars for a brick at sports authority. I try to get the bar deep into my palms and just squeeze, when I attempt really heavy weight, I actually just focus on squeezing the bar as hard as I can, and that seems to actually make the whole lift easier for me. Lots of people just hold on to the bar, you need to squeeze it like it owes you money.
If you work out in a gym and they don't allow chalk, I found paper towel worked well. My gym has a roll of paper towel (the thin kind, something you might find in a public washroom) lying around to wipe the equipment off with. I ripped off two pieces about a foot long and folded them in half. Drape it over the bar where your hands would go. Grip the bar tight, just like you would normally.
It works because the paper towel soaks up the sweat from your hand. On the surface of the bar this moisture would make your hands slip off more easily, but it actually makes holding the paper towel easier, which makes holding the bar easier.
That's the only explanation I can come up with. When I worked out in my garage during the summer, I did the same thing with two small pieces of an old tshirt. Worked.
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I don't know how that would effect your grip strength though.
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Go to your local bowling alley and buy a resin/rosion bag. No mess - perfect grip every time. Problem solved....next!
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Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable. -- Sidney J. Harris
Has anyone ever tried what I mentioned, with paper towel or clothe of some kind?
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Has anyone ever tried what I mentioned, with paper towel or clothe of some kind?
I tried it this morning ... sorry dude ... it didn't help!!
I posted a thread a week or so ago about grip failure during NROL FatLossII Workout B ... the recommendation was chalk, and using straps only when needed the last set or two of the last superset (RDL with bentover row).
I had been wearing gloves, but because of the padding, they actually made it harder to grip the bar ... once I removed the bar, I can grip the bar harder and didn't need the straps today!! (Yay!!) But as my palms were sweaty and the bar was slipping (I think during the first set of snatch grip deads) I tried your papertowel trick, and it didn't help at all ... sorry ... I did put the gloves back on for chin ups, then off again for RDL with bentover rows ...
Hook grip sucks for over 3 reps... for me at least. After 3 reps straps are nice for Strength excercises. i.e. clean pulls and snatch pulls.
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"...this is the way it goes, sometimes you're flush, and sometimes you're bust... and when your up its never as good as it seems... and when your down you never think you can be up again, but life goes on, remember that..."
For gloves, I've found that those with a longer finger sleeve to be better. I used to rely the harbinger ones. I've also used straps, 1 ton hooks and chalk. They all help. Then I started moving around alot more and sometimes found that I'm at a new gym for an impromptu session without any of these aids, and my workouts tend to suffer. I wanted to change that and was convinced that I needed to break my reliance (whether it was a psychological or physical barrier) on them and get a good workout without them.
Initially it was hard, I did a progression of doing some sets of deadlifts without straps and only used the straps later in the workout with heavier weights. The key like Steve said, is to squeeze as hard as you can, even as you focus on the correct form. The mixed grip also allows me to hold on to the bar longer and forces you to do another set with the alternate grip, just to balance things out. I slowly reduced the number of sets where the strap was employed. I did farmers walk and was lucky to have access to a thick barbell for my gripwork. I also did lots of negatives with my COC, which helped greatly. Developed alot of calluses as a result but today I can train my back hard without the use of straps, chalk or any other aids. In hindsight, I realize that having a weak grip is really nature's sign of telling you to reduce the weight and take it easy so you don't snap your wrist. When you/ tendons are ready for heavier weights, your grip will tell you.
Oh, my straps are still being used today......for front squats.
As for chalk, I really like the chalk balls that climbers use. The ball sits in a bag, and it really only covers your hands lightly. Much less mess this way.
The balls are like 6 bucks, but last forever, a cheap bag would run you 15ish.
I use straps for anything above 90% of 1RM usually. I dont want to have to focus on grip when I am focusing on form with everything else. When your pulling heavy weight that is the time you are most likely going to injure yourself so why add one more thing into the mix. It allows me to focus on my core, back and legs alot easier.
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I use straps for anything above 90% of 1RM usually. I dont want to have to focus on grip when I am focusing on form with everything else. When your pulling heavy weight that is the time you are most likely going to injure yourself so why add one more thing into the mix. It allows me to focus on my core, back and legs alot easier.
I agree for pulling. If I am pulling near my max, I use them. I look at it this way... When you are pulling max numbers, you usually are pulling 1-2 reps, and then rest/recover. This is a very small amount of work for your grip, and you really aren't missing much. Most people pulling 1RM, would also have some lighter/higher rep work in their program to increase their grip. So I feel it really comes down to how much weight you are pulling compared to your 1RM. It makes no sense to reduce your pull by 25% just so your grip isn't failing when you could be doing more. A good grip builder for me is Bent Over Barbell Rows for 8-10 reps.
Wrist straps - yea or nay?
:p 
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