Deadlift Grip

[Draft]

Ok, I stuck a wee bit of a hurdle with my deadlift yesterday. I can lift the weight but can't hold onto it (my wrists are too weak).

Apparently this is not an uncommon problem - talked to a few people at the gym and they all suggested gloves/straps (which I don't want to do cause I have heard that it ultimately makes your wrists weaker and I would like a little like a twat - gloves not straps)

Does anyone have any tips to improve my grip: I currently use an alternating (aka hook) grip on all sets. Should I go palms facing on earlier sets and only go for hook on later sets (another suggestion someone made).

Or should I just work on my forearms?

Cheers

[rose]

I would like a little twat

:shock: :naughty: :pfft:

Use chalk, straps when you have to, and also train your grip. Gloves are whey.

[HumanPerformance]

I would like a little twat

:shock: :naughty: :pfft:

Use chalk, straps when you have to, and also train your grip. Gloves are whey.

:nod: Good advice Rose ( bit of a habit of yours Ive noticed)

[SoaringSwine]

You have three options:

1) mixed grip (alternating hands, this is NOT the hook grip)

2) hook grip, holding your thumb with your index and middle finger (prepare for pain)

3) be a pussy

1) and 2) require chalk as you get heavier, 3) requires straps. Also I investing in a good bar will do wonders.

Oh and gloves will make your grip worse, effectively enlarges the circumfrence of the bar.

[Draft]

1) mixed grip (alternating hands, this is NOT the hook grip)

Ha really? Wouldn't been the first time I had the wrong name for something.

Cheers for tips guys!

[monkeymuscle]

Google "Kroc rows".

Apparently these very heavy, high rep rows are good for improving your grip, amongst other things...

Looks intense, though! :shock:

Edit: here is a description by Kroc himself.

[fudoc5]

agree w/ ss and rose, another option could be to try using a smaller diameter bar.i find that i have better grippage on a thinner bar than a fat bar.my 2cents

[Laver]

You have three options:

1) mixed grip (alternating hands, this is NOT the hook grip)

2) hook grip, holding your thumb with your index and middle finger (prepare for pain)

I second this. Glad you pointed it out, saved me some typing!

Hook grip isn't so bad, you get used to it pretty quickly so I recommend it.

However, mixed grip is easier and also very effective, chalk up and you shouldn't drop anything!

[teamfatboy]

Yep - what they said. Straps only for the last few sets, but the point of using straps in deadlifts is that without them (or chalk or hook grip), your back development will be limited by your grip strength. If you use straps throughout, your grip will never improve...

Oh, and gloves are definitely whey (whatever that means!) - callouses ftw :clap:

[AKLSfinest]

do thick bar holds to improve grip strength , dont do this the day before deadlifts though

[Dr Squat]

I used to have grip issues. I recall reading an article by Ed Coan who did high rep shrugs to enhance his grip. These fixed my grip problems. I used to go as heavy as I could for sets of 15 (with no straps).

When you have grip issues it tends to play on your mind as well. Heaps of chalk and really focus on squeezing the bar on each rep.

[steak]

I used to have grip issues. I recall reading an article by Ed Coan who did high rep shrugs to enhance his grip. These fixed my grip problems. I used to go as heavy as I could for sets of 15 (with no straps).

When you have grip issues it tends to play on your mind as well. Heaps of chalk and really focus on squeezing the bar on each rep.

agree mate...rack pulls and heavy shrugs all good for grip :nod: I guess even just picking up a heavy loaded bar and holding it for a prolonged period/reps would help too

[rose]

I guess even just picking up a heavy loaded bar and holding it for a prolonged period/reps would help too

Yep, one method of grip strength training (in addition to focus on grip while training) - hold on to heavy dumbbells and squeeze hard as f*ck for 30-60 seconds. Rinse, repeat etc :grin: (Suggest you do it at the end of your training)

[Viking Power]

Ok, I stuck a wee bit of a hurdle with my deadlift yesterday. I can lift the weight but can't hold onto it (my wrists are too weak).

Apparently this is not an uncommon problem - talked to a few people at the gym and they all suggested gloves/straps (which I don't want to do cause I have heard that it ultimately makes your wrists weaker and I would like a little like a twat - gloves not straps)

Does anyone have any tips to improve my grip: I currently use an alternating (aka hook) grip on all sets. Should I go palms facing on earlier sets and only go for hook on later sets (another suggestion someone made).

Or should I just work on my forearms?

Cheers

Hi Nicko,

For grip strenght I go heavy on barbell shrugs, by this I mean you should be able to hold 1 and 1/4 to 1 and 1 1/2 times more than your deadlift as your shurgs get heavy so does your deadlift well its working for me so far its worth a shot good luck

VP

[Swampy]

Alternate grip and change hands each set.

Scott Styles runs a grip strength site http://www.gripfaq.com/ with tips a plenty!

[Rewi74]

All articles I have read is that you will have more power with the 'mixed grip'. I have also read however that you expose yourself to greater risk of a bicep tear with that grip. Because of that I dont use that grip, plus I know I have tight biceps which reinforces my fear of tearing the biceps.

Anyway I had exactly the same problem especially with the grip I was using. I simply lowered the weight, did more sets and reps and kept at it. Weights that were slipping are now ok. You will always have slipping issues (I think, in theory) depending on the amount of weight used.

In theory specific grip work sounds perfectly sound.

Chalk is another good idea.

Just keep doing it and your grip and everything else will get better.

Good luck.

[drsportsci]

Another good tip that helped me bring my deadlift poundage up was to keep the bar as close to the body as possible during lift.

Sounds silly but you'd be suprised on what a difference it makes when you focus on keeping the bar tight to the body.

[michaelk]

Guiness Worlds Records on last night had a guy partial deadlifting with and alternative grip and holding it for 5 seconds 140k......the trick being he held it with forefingers only!!!!

[Gym rat]

Guiness Worlds Records on last night had a guy partial deadlifting with and alternative grip and holding it for 5 seconds 140k......the trick being he held it with forefingers only!!!!

wow :shock:

[tiny]

I would like a little twat

:shock: :naughty: :pfft:

Use chalk, straps when you have to, and also train your grip. Gloves are whey.

God I feel like a dick right now. :shock: :cry: I like my gloves... they keep my hands good. :cry: :cry: :cry: :cry: