Grip Issues

[poos_n_wees]

I'm trying to use less of teh straps when DL'ing or doin Bent over rows - so lately I've been doin these exercises without the straps and using them when my grip fails. Granted, I suppose grip doesn't really matter when it comes down to just the average "gym goer" or bodybuilder - but my forearms suck so Im wanting to use less of teh straps so I won't hafta do exercises specifically for them.

I suck at double overhand and I don't like using the one over/one under grip because although I can hold more, something doesn't feel right in my back and I'm scared I'll pull something... I know theres a few PL's that frequent this site so maybe you could offer a few pointers?

A friend just suggested I load up a BB with weights and hold it for 30secs, then as it gets easier, increase the weight.

Any thoughts?

[ExpensiveUrine]

Do you use straps for lighter (<75%) sets as well? I think you should still stick to using straps with heavier sets or.... learn how to use hook grip but even then I'd still prefer using straps.

Grip is important in OL (straps aren't allowed in the competition), but to this day I haven't seen a single weightlifter directly train his or her grip and most of us use straps with heavier pulls.

[Old Bull]

I suck at double overhand and I don't like using the one over/one under grip because although I can hold more, something doesn't feel right in my back and I'm scared I'll pull something... I know theres a few PL's that frequent this site so maybe you could offer a few pointers?

Any thoughts?

With the one over/one under grip it is normal to have your strongest hand over and weaker hand under. This grip helps stabilize the bar and is called the powergrip. A bit like the hook grip it should give you around 10% on your pulling power. Like EU said maybe the hook grip but be ready for a few tears and scrapes, it will take a while before you can load up on this grip.

One word of warning OLys have the luxury of their bars not being bent. Where as, normal gym bars are bent, when you use the hook grip on bent bars be prepared to lose half your thumb.

Some circles are not in favour of this grip BBs, as it over developes the right front and rear delt if your are right handed. A lot of BBs would rather have a bigger back through straps, than fore arms.

Grip comes with time under the bar, your friend was close but you should use fat bars for grip strength and hold for about 15 to 20 seconds. Scaffold tubbing is about the same size as olympic plates, start with that 50mm or 2inch. Put sleeves over the (or towel) chin bars and over the row handles you can find these as off cuts in machine shops.

We have 2", 2 1/2" and 3" the 3" one weighs 40kg empty, you start with forearms you get forelegs after this baby. We also have and 2" Dumbbell handles. Grip is one of the weaker links in PL.

If you do not have access to this then wrap small towels around DB handles and do the Farmers Walk. Fill two 20 litre containers with water weighs about 23kg each do 50m at a time if you can do the 50 without droppin it.

Stay Strong

OB1 8)

[poos_n_wees]

AWESOME.

Thats really helpful, thanks!

[THEBERG]

Do you use straps for lighter (<75%) sets as well? I think you should still stick to using straps with heavier sets or.... learn how to use hook grip but even then I'd still prefer using straps.

Grip is important in OL (straps aren't allowed in the competition), but to this day I haven't seen a single weightlifter directly train his or her grip and most of us use straps with heavier pulls.

i agree with him here, dont use straps on lighter sets but on your heavier ones use the straps,do you want a big back or big forarms???

[poos_n_wees]

both :clubbed: