Small hands, struggling with deadlifts. Any advice?

[Ardhimas]

Hello,

I have recently started struggling with my deadlift(not high, only at 190 lbs) because my fingers get crushed under the weight and after my first set I start losing the grip. I already wear gloves. These: http://www.amazon.com/GoFit-Weightli.../dp/B0007W8A62
but since they're fingerless I still get calluses where the glove ends =/

Does anyone have any advice on this? I'm also starting to do weighted pull ups, right now I'm only at BW + 25lbs but I'm starting to feel like I'm going to lose the grip when I'm doing them.

I can't quite "wrap" my hand around the bar since my fingers aren't long enough and I can't use bigger gloves cause I have disproportionately short fingers(someone up in my family tree had tiny hands). Wrist to tip of finger around 6.5 inches, but wrist to end of palm is 4 inches.

Thanks in advance.

[allergic2rice]

lose the gloves.
buy a bag of chalk.
use hook grip.

/nogripissue

[Ardhimas]

lose the gloves.
buy a bag of chalk.
use hook grip.

/nogripissue

I don't quite understand how a hook grip helps with grip strength. When I tried it I could barely keep the bar on my hands. I don't think my fingers are long enough. My middle finger is 2.5 inches.

[MichaelCJ]

you have smaller hands than this? ...



I'm thinking it might not be the issue you think it is, iow.

[IDrinkBloodLOL]

Try this:

Set the bar on the ground and roll it in place. As the bar rotates but the weight plates stay in place, if you look closely you'll notice that barbells all have a very slight bend to them. When rolling them you see a slight deviation in the center, forming the top of a VERY shallow parabola. Before lifting it, roll the top of the bend so that it points 45 degrees upwards and backwards. When you pull on the bar, it will have a tendency to roll so that the top of the bend points straight up. If you point the bend in the bar slightly backwards, you guarantee that it will try to roll into your palm rather than out of your hands.

That's a really simple way to double overhand a lot more weight, it's helped me a lot. I can also recommend some hand strengthening if you'd like.

[AlanApe]

^^^ Never knew that before. I though it was because of the vast weight I put on the bar

Good answer this. it would help.

But are you trying to improve grip, or be able to deadlift?? There seems to be a contradiction in a couple of your answers. If your primary aim is to deadlift, then invest in a pair of lifting hooks of straps. I prefer teh straps, especially if I have a longer rest period, as I feel it gives me greater control on the heavy lifts.
You could work on your grip during any warm up sets and with other excercises isolating your grip strength at the end of a workout.

[keys_10]

Quick fixes would be;

Mixed grip with chalk
Straps

It's worth working on your grip strength going forward imo.

[DANimale]

Agree... ditch the gay ass gloves and man up for **** sake.

... on the other hands at least your small hands make your d**k look bigger? ROFL

[PeterGibbons316]

I still get calluses where the glove ends =/

The things that improve grip strength are the same things that give you calluses. Either accept the fact that your grip strength will suck while you have dainty girl hands, or man up and stop being afraid of calluses.

[fnares]

Quick fixes would be;

Mixed grip with chalk
Straps

^This.

[Engineer_Guy]

If you're getting large painful calluses at the base of your fingers then you're holding the bar wrong. It means you're trying to hold the bar too high in your hand and it's pulling the skin of your palms down making calluses.

http://stronglifts.com/deadlifts-cal...ion-treatment/

Particularly pay attention to number 1...