Deadlift grip

[ssw]

What sort of max weight should a person be able to lift without the use of straps?

[Mrbig]

I have a client that does 260kg for 4 reps without straps

[nate225]

Depends on your weakness, grip vs back/legs strength.

Some will lose a weight that they can pick up with straps, others can hang onto anything they can pull.

Gripstrength, handsize etc come into play. Personally I never lose a DL on grip......usually it's just too damn heavy! :grin:

(I can rep at 240+ no straps & max out at 270ish, I've seen Nickoli repping 300's no straps and pull 350+, neither of us drop singles, whereas Derek Pomana pulled 367.5 but often dropped 330+ weights depending on bar quality)

[Dubble_D]

Gripstrength, handsize etc come into play

So would larger hands or smaller hands make it easier?

[Riccardo]

larger, try deadlifting with a fatter bar and u'll see what he means.

[Dubble_D]

Learn something new everyday. :nod:

Never even came across that this would make a difference.

Sucks having rather small hands then, will just have to cope. :roll:

[Dontrunwithknives]

Learn something new everyday. :nod:

Never even came across that this would make a difference.

Sucks having rather small hands then, will just have to cope. :roll:

Yeh lets blame small hands :pfft:

[nate225]

Learn something new everyday. :nod:

Never even came across that this would make a difference.

Sucks having rather small hands then, will just have to cope. :roll:

Yeh lets blame small hands :pfft:

Derek (5'7" or so) had this problem at the Worlds one year. They used Ivanko bars not Elieko (or vice versa) and one was fractionally larger diameter. He couldn't hold 330 whereas he was doing 350+ on our bars..... and if you think he might've be using it as an excuse for poor grip strength think again! :pfft:

Small chubby hands are the worst! :grin:

[Draft]

I have long fingers...that may help...either that or it gives me nothing to blame it on.

[Dubble_D]

Learn something new everyday. :nod:

Never even came across that this would make a difference.

Sucks having rather small hands then, will just have to cope. :roll:

Yeh lets blame small hands :pfft:

Derek (5'7" or so) had this problem at the Worlds one year. They used Ivanko bars not Elieko (or vice versa) and one was fractionally larger diameter. He couldn't hold 330 whereas he was doing 350+ on our bars..... and if you think he might've be using it as an excuse for poor grip strength think again! :pfft:

Small chubby hands are the worst! :grin:

:pfft: nope, I blame my self for that!

[teamfatboy]

Small hands, big hands, long legs, short legs... what you got is what you got - train it!

[tinytraps]

You can always train your grip to be better, stop using straps, double overhand deads, bar holds suspended hangs etc etc cant use it as an excuse as to why your weak.

[genetic freek]

nate, I have tiny forarms and hands are just an average size. grip for me on deads is never been a prob, bita chalk and I'm away. So how can i grip 340kg rack deads for reps but farmers walks r a strugle? It seams weird to me and everyone else...

[Sportsgirl]

I have fairly big hands and long fingers, that's probably why my grip is so good.

[Ronin]

Woohoo, now I have a valid excuse, I can just give up, and blame it all on my club hands and short stubby fingers. Always knew the crappy genetics would come in "handy" :pfft:

[nate225]

LOL - small hands with sausage fingers ain't an excuse, but it is a factor.

nate, I have tiny forarms and hands are just an average size. grip for me on deads is never been a prob, bita chalk and I'm away. So how can i grip 340kg rack deads for reps but farmers walks r a strugle? It seams weird to me and everyone else...

Grip strength is a funny beast GF, like you I never drop DL's but Farmers can be a bit hit or miss. In 2009 when I set the Hercules Hold record (Suitcase hold with 30mm handles) I managed to drop the Farmers 2 or 3 times! The issue for me was probably more one of control, the Farmers were lower than mine & were hitting me in the knees a lot (only 112.5 p/s whereas I'd done up to 125p/s in training no drops).

Although I have the record in the endurance strength type event I can't even close a number 2 Captains of Crush gripper (crushing grip), and my Rolling Thunder lift (fat bar grip) is pathetic. Doesn't seem to be a huge amount of transfer between the grip types, so my suggestion could only be train for the farmers by actually doing them regularly.

In terms of supplementary training I actually train the individual fingers (plate pinches with 2.5 & 1.25kg plates), hex DB holds and some fat bar chins etc.

Nate

[ssw]

Thanks for the insight

I've just started doing deadlifts - 2 weeks now. I can't hold 140kg beyond 3 reps as my grip fails on me although if I could grip it I know I would be able eke out a couple more reps. I want my grip strength to increase but I don't want it to limit my deadlift.

Should I use straps or continue trying to lift this weight strapless.

I don't do any grip strengthening exercises - are there any exercises that people swear by that would specifically help with deadlifting.

I'm 183cm so I think my hand size shouldn't be a limiting factor.

[nate225]

Thanks for the insight

I've just started doing deadlifts - 2 weeks now. I can't hold 140kg beyond 3 reps as my grip fails on me although if I could grip it I know I would be able eke out a couple more reps. I want my grip strength to increase but I don't want it to limit my deadlift.

Should I use straps or continue trying to lift this weight strapless.

I don't do any grip strengthening exercises - are there any exercises that people swear by that would specifically help with deadlifting.

I'm 183cm so I think my hand size shouldn't be a limiting factor.

Are you using an alternate grip? Double Overhand I'm only good up to 200ish.

[ssw]

Overhand grip but as my grip faltered I switched to alternate grip which helped a great deal.

Re: alternate grip - I've read about developing muscle imbalances from this grip style. Is this a necessary evil or can it be avoided by alternating my alternate grip if this makes sense.

Discovered hook grip online last week so will try it this week.

[TonganTerror]

if you are using deadlifts to build strength and mass then I say use the straps mate as those extra reps you can get out with em are worth their weight in gold, grip will get better as you progress and continue to get stronger with all the other exercises you will be doing too.

[tinytraps]

Make sure your not gripping the bar with your fingers. Torquing your hands around the bar will make your grip a lot more solid. The more skin you can get on the bar the more friction youll create.

IMO you should stay away from straps at all costs and just keep working your grip. After your heavy sets drop down to 50% and do 5x10 double overhand to build your grip, it will catch up in no time. As nate said do plate pinches with individual fingers. Dont bother with using hand grippers as crushing strength doesnt transfer to supporting strength.

SIDE NOTE

Anyone on here able to close a COC no2? Ive got a bone crusher gripper from GS thats 250lb that I can rep with both hands. Anyone keen for a challenge to officially close a COC no 3?????

[ThePman]

I can close the 2 on a good day with my right hand.

[startinfromscratch]

i find the best tool for increasing static grip is doing unilateral (single-handed) fap training. take a high volume approach, you should be able to fap daily. if you start failing early, you may be overtrained - so drop back to EOD fapping.

changing grip and stance regularly helps too.

2c

[knock knock]

I don't do any grip strengthening exercises - are there any exercises that people swear by that would specifically help with deadlifting.

I'm 183cm so I think my hand size shouldn't be a limiting factor.

Try grabbing the heaviest dumbells you can, and walk around with them untill you cant hold on anymore...

[tinytraps]

I don't do any grip strengthening exercises - are there any exercises that people swear by that would specifically help with deadlifting.

I'm 183cm so I think my hand size shouldn't be a limiting factor.

Hi rep deads. Kroc rows ( grab a heavy DB at least 50) then row it till you cant row anymore aim for 30rep before bumping up weights. Weighted hangs (ed coan favourite)