Forearm/ Grip strength

[olympia]

Whats my best way of building up grip strength for deads. So i dont have to use wraps over 140? I do plenty of bar wrist curls and reverse curls for forearm but what about my grip?

[vracula]

towel pulls ups.

I rock them with my sponge bob squarepants beach towel!

pinch grip work and some farmer walks work too.

[Snatchy McClean]

I'm no deadlifting maestro, but I used to fail overhand after 140 as well.

Now easily overhand grip past 160, though I switch to mixed grip when I get much heavier.

Couple of things I felt helped me:

Hook grip!!!!!!!!!!!!!!! If you don't already, definitely try it. Takes some getting used to but man it's awesome.

Lots of weighted pull ups.

Just out of interest, what do you deadlift with straps? (or did you intend to type wraps; I got confused sorry)

[olympia]

I'm no deadlifting maestro, but I used to fail overhand after 140 as well.

Now easily overhand grip past 160, though I switch to mixed grip when I get much heavier.

Couple of things I felt helped me:

Hook grip!!!!!!!!!!!!!!! If you don't already, definitely try it. Takes some getting used to but man it's awesome.

Lots of weighted pull ups.

Just out of interest, what do you deadlift with straps? (or did you intend to type wraps; I got confused sorry)

Oh i ment straps haha. Never heard of hook grip , whats that? Well it was 170 then 3 weeks into my cycle i tryed 190 the other day and nailed it. Could have done 200 i feel. My standard grip is under and a overhand grip. I do them kind of unorthadox though as i unrack the bar from mid hip height step back then lower to touch and lift then lower again. Need to start doing it straight from the ground

[maassive]

towel pulls ups.

I rock them with my sponge bob squarepants beach towel!

pinch grip work and some farmer walks work too.

bad ass!

Love farmers walks for grip - they just feel awesome!

[mike27]

practice :nod:

definatly weighted chins etc to help it

build those fore arms with ya wrist curls,rev wrists,plate pinches etc

there is a definate point at which you'll need those straps i feel

[vracula]

I'm no deadlifting maestro, but I used to fail overhand after 140 as well.

Now easily overhand grip past 160, though I switch to mixed grip when I get much heavier.

Couple of things I felt helped me:

Hook grip!!!!!!!!!!!!!!! If you don't already, definitely try it. Takes some getting used to but man it's awesome.

Lots of weighted pull ups.

Just out of interest, what do you deadlift with straps? (or did you intend to type wraps; I got confused sorry)

Oh i ment straps haha. Never heard of hook grip , whats that? Well it was 170 then 3 weeks into my cycle i tryed 190 the other day and nailed it. Could have done 200 i feel. My standard grip is under and a overhand grip. I do them kind of unorthadox though as i unrack the bar from mid hip height step back then lower to touch and lift then lower again. Need to start doing it straight from the ground

[olympia]

Thanks mate ill give this a try.

[Snatchy McClean]

I'm no deadlifting maestro, but I used to fail overhand after 140 as well.

Now easily overhand grip past 160, though I switch to mixed grip when I get much heavier.

Couple of things I felt helped me:

Hook grip!!!!!!!!!!!!!!! If you don't already, definitely try it. Takes some getting used to but man it's awesome.

Lots of weighted pull ups.

Just out of interest, what do you deadlift with straps? (or did you intend to type wraps; I got confused sorry)

Oh i ment straps haha. Never heard of hook grip , whats that? Well it was 170 then 3 weeks into my cycle i tryed 190 the other day and nailed it. Could have done 200 i feel. My standard grip is under and a overhand grip. I do them kind of unorthadox though as i unrack the bar from mid hip height step back then lower to touch and lift then lower again. Need to start doing it straight from the ground

Haha, thought so, Was struggling to work out how wraps could help your grip.

Was just curious as to your max : grip failure ratio. I think your natural grip is lagging behind a bit, possibly because you switch to mixed and/or straps too early.

I realise I could get shot down for this, but I'm opposed to the idea of straps. As they simply allow you to artificially bypass a weakness rather than training it out.

Hook grip, as illustrated above, is badass. Regular double overhand feels weak and inefficient once you are used to hooking.

Why do you start your deadlift from a negative? Can't fathom how that would develop into your routine - I'm sure you have a reason though!

[olympia]

I'm no deadlifting maestro, but I used to fail overhand after 140 as well.

Now easily overhand grip past 160, though I switch to mixed grip when I get much heavier.

Couple of things I felt helped me:

Hook grip!!!!!!!!!!!!!!! If you don't already, definitely try it. Takes some getting used to but man it's awesome.

Lots of weighted pull ups.

Just out of interest, what do you deadlift with straps? (or did you intend to type wraps; I got confused sorry)

Oh i ment straps haha. Never heard of hook grip , whats that? Well it was 170 then 3 weeks into my cycle i tryed 190 the other day and nailed it. Could have done 200 i feel. My standard grip is under and a overhand grip. I do them kind of unorthadox though as i unrack the bar from mid hip height step back then lower to touch and lift then lower again. Need to start doing it straight from the ground

Haha, thought so, Was struggling to work out how wraps could help your grip.

Was just curious as to your max : grip failure ratio. I think your natural grip is lagging behind a bit, possibly because you switch to mixed and/or straps too early.

I realise I could get shot down for this, but I'm opposed to the idea of straps. As they simply allow you to artificially bypass a weakness rather than training it out.

Hook grip, as illustrated above, is badass. Regular double overhand feels weak and inefficient once you are used to hooking.

Why do you start your deadlift from a negative? Can't fathom how that would develop into your routine - I'm sure you have a reason though!

When i was younger thought rack deads were doing it this way haha. Then its just stuck and once i get it back up again i just rack it so i dont have pull weights off bar on the floor . Stupid reason really.

[ThePman]

Tape your thumbs the first several times you hook grip. Until you kill off all the nerves hooking is a new kind of pain.

[PeterDolan]

Just stop making excuses that you can't do it. Not having a go, it's what I did. Grab some chalk, put it on the bar and on your hands then lift up the bar.

I never could get past 140 then one day I was like, "I'm just gonna squeeze this motherfucker and got 180 for reps haha

[olympia]

Tape your thumbs the first several times you hook grip. Until you kill off all the nerves hooking is a new kind of pain.

Will do Pman cheers for the heads up.

Just stop making excuses that you can't do it. Not having a go, it's what I did. Grab some chalk, put it on the bar and on your hands then lift up the bar.

I never could get past 140 then one day I was like, "I'm just gonna squeeze this motherfucker and got 180 for reps haha

Haha thanks PD it was watching your video that made me want to get those lifts without straps. Im gonna work hard to catch up to you.

[Dr Squat]

I did high rep shrugs when I went through grip issues. 3 set of 15 reps on deadlift day. I stole this from Ed Coan.

[maassive]

Just stop making excuses that you can't do it. Not having a go, it's what I did. Grab some chalk, put it on the bar and on your hands then lift up the bar.

I never could get past 140 then one day I was like, "I'm just gonna squeeze this motherfucker and got 180 for reps haha

awesome bro - I'm starting to see you in a new light. I'd thought you were all about bb before.

[olympia]

Well went in and did it to 180 using the hook grip and no straps. Over and under though but straight from the floor . Was struggling to get it up today.

Im sold on the hook grip!

[Old Bull]

Well went in and did it to 180 using the hook grip and no straps. Over and under though but straight from the floor . Was struggling to get it up today.

Im sold on the hook grip!

You would be better doing hook with both hands over, better line for the pull.

[olympia]

Well went in and did it to 180 using the hook grip and no straps. Over and under though but straight from the floor . Was struggling to get it up today.

Im sold on the hook grip!

You would be better doing hook with both hands over, better line for the pull.

Oh ok i didnt even try it , Thanks OB. Will give it a whirl next time.

[Wookie]

I did high rep shrugs when I went through grip issues. 3 set of 15 reps on deadlift day. I stole this from Ed Coan.

This.

Use chalk. Maybe start using it about the time you start failing.

Another alternative to the hook grip (because I don't believe the hook really makes your hands much stronger, it's just a different type of grip),

is to try squeeze your thumb into your middle/ring finger. Sort of like a hook grip with your thumb on the outside. This can give you a few kilo's.

Do all lat-pulls, chins, assistance etc without straps, unless you really need them for final sets. When possible, do assistance with an open palm/thumbless grip and the bar at your finger tips.

One thing a few guys miss is giving the grip a rest. It does from time to time need to recover as well. If I'm going to try do some heavy pulls or do a SM competition, the week before I'd use straps on some of the heavier sets to give my hands a break.

[PeterDolan]

Haha thanks PD it was watching your video that made me want to get those lifts without straps. Im gonna work hard to catch up to you.

It's a lot easier than you think

awesome bro - I'm starting to see you in a new light. I'd thought you were all about bb before.

Still am dude, still am. That's why I incorporate some PL training

[Calvin]

Was struggling to get it up today.

Still talking about weight training? Haha..

You wont believe how much of a difference chalk makes. I dont even use the correct type of chalk and have not had my grip fail before my back. Start phasing the use of straps out as time goes on to.

Also cut your callous off your hands. They make it harder to grip the bar.