Deadlift Grip

[bobby]

I know this has been posted before, but I can't find it in search. But I am having some trouble with my grip on deadlifts in weeks 11-14 of the BOM. It calls for 2 warm-up sets of 10 and 8, then work sets of 8, 6, and 4. I start losing my grip on about rep 6 of the first work set, and then have trouble even getting the second work set off the ground for the first rep. The trouble is primarily in my left hand, my grip with my right hand appears to be fine. What can I do to improve my grip? I've tried a hook-grip, but my hands are too small and I can't tuck my thumb underneath my other fingers. Any help greatly appreciated.

[TrainingGirl]

I can't answer but just wanted to say I have the same problem so I'm interested to hear an answer. I want to be able to increase my weight but can't cause of my grip.

[emartin10]

Are you doing both overhand grips? If so, you could try an alternate grip, so one hand over, one under.

Other than that, chalk or straps might help. I know Danny suggests doing Farmer's Walks to improve grip strength too, so that might help.

Probably all stuff you've heard before, just some ideas...

[Phaedrus49er]

How about an over-under grip? Straps also work well when your deadlift weight exceeds your grip strength.

[emartin10]

Damn, three at once. We rule.

[Newlife]

Are you using a mixed grip with one palm facing you, and one outward? That is the only thing that will help with small hands. I too have small hands and really had to work on my grip. The only thing that helped was doing a lot of deadlifting and doing it raw with only chalk. Within a few months, things really get much better. So, try chalk and a mixed grip. That should work unless we are talking very heavy weight (like 600+)

Hook grip will be almost impossibe with smaller hands as your thumb is hard to tuck when it barely wraps around the bar.

Good Luck.

[Phaedrus49er]

Like flies to... well, you know

[Newlife]

On thing I should have stated, when doing a mixed grip, you want to switch your hands up each set to make sure everything grows balanced.

I would also suggest not using straps at this point. I used to be a huge fan of them until my grip was lagging. Straps allowed me to increase the weight I could lift so my back and legs got much stronger, but my grip never improved as I was cheating them a bit each workout. I then bought a Ivanko grip trainer which also was a waste of time. Then I went raw with chalk and my grip is now insane. My grip never fails prior to my back or legs now so I really think it worked. It was really about addressing my weaknesses, and moving everythng forward...

[diamondpete]

With a previous post on this Newlife (I think) also suggested lifting a deadlift weight (heavy) off stands (or in a squat rack if you have your own at home LOL) and hold the weight for 10 secs. I have been doing this about once a week and and notice a big grip improvement (I am shooting 8 x 3 10 second holds at my bets 8 x 3 working deadlift weight It kills. My grip is lame, so I fould it was an issue in a few exercises, not just deads. But this is really making a difference.

I also started with the mixed grip, but switched to the overhand after hearing quite a few comments about how it is easier to injure yourself with the mixed grip. It requires more concentration and form and since I am still a newbie....


Anyway, the heavy lifts and holds are helping me...


Cheers and I hope the helped

Peter

[wtflestoppoules]

Try doing exercises (deadlift, chin-up, whatever you please!) with a towel wrapped around the bar. That's a killer to up your grip strength. You can also do powerholds (hold an heavy loaded bar for secs). You can also do some plate pinches. Take two plates of the same weight, put them smooth side out, and try to hold them with 1 hand the longest you can, then switch to the other. I suggest doing these exercises at the end of your workouts.

Hope this helps.

[TrainingGirl]

With a previous post on this Newlife (I think) also suggested lifting a deadlift weight (heavy) off stands (or in a squat rack if you have your own at home LOL) and hold the weight for 10 secs. I have been doing this about once a week and and notice a big grip improvement

Ooooh, gonna try this after the shoulder heals..thanks for the tip.

I know Danny suggests doing Farmer's Walks to improve grip strength too, so that might help.

Hope this isn't a stupid question..remember..I'm here to learn ...can you explain Farmer's Walks? Thanks

[igunick]

you take two heavy dumbells and you walk as long as possible [img]smile.gif[/img]

[TrainingGirl]

Cool..thanks. So you mean like 10 pounders right?..LOL...JUST KIDDING!!!

[Newlife]

Originally posted by TrainingGirl:

quote:

---

With a previous post on this Newlife (I think) also suggested lifting a deadlift weight (heavy) off stands (or in a squat rack if you have your own at home LOL) and hold the weight for 10 secs. I have been doing this about once a week and and notice a big grip improvement

Ooooh, gonna try this after the shoulder heals..thanks for the tip.

I know Danny suggests doing Farmer's Walks to improve grip strength too, so that might help.

Hope this isn't a stupid question..remember..I'm here to learn ...can you explain Farmer's Walks? Thanks [/quote]No question is stupid! (well, there are a few but..)

A farmers walk is like this.


It can be done with barbells, Dumbbells, trap bars, farmers bars, or gas tanks. They really drain you fast.

[GqArtguy]

Originally posted by Newlife:
It can be done with barbells, Dumbbells, trap bars, farmers bars, or gas tanks. They really drain you fast.

If your hands are too small, use a reverse hook grip. Odds are you arent using your thumb very much currently.

Ive tried farmers walks with barbells, its not effective because the barbells wobble if you move and the momentum makes them tilt too much as opposed to implements which are more stable.


Barbell holds are good, make sure you dont do anything above 30 sec for strength purposes becuase any longer than that and youll start hitting weights that are too low as %1rm for you to get anything out of it.

There are some more grip ideas here

[Newlife]

Barbell as in 4ft, not 7ft oly bar. Yeah, That would be pretty hard to balance.

Here is a pic I found. I'll bet his neighbors love it!

[GqArtguy]

Ahh ok. Never tried it with ez bars, mostly because I rarely curl [img]tongue.gif[/img]