Deadlift grip strength

[Quake215]

Hey y'all another question: what are ways to improve my grip strength?

I recently switched from using a mixed grip on my Deadlift to using a double overhand grip(pretty sure that's what it called). Anyway, I pulled 335 for 1x5 using a mixed grip, but when I tried to use a double overhand grip, I could only do 255 for 1x5. I notices right away my left had grip was horrible(left hand used to be the underhand grip).

Thoughts? Happen to anyone else? I appreciate all input

[Anthony21]

Barbell static holds, plate pinches, farmer walks, do all sets with a pronated grip for your deads until you have to switch to mixed grip, towel pull ups, heavy rows with no wrist straps etc.

[bitistathebeast]

Get your forearm game up. Incorporate some type of forearm exercises into your routine.

[matjusm]

Hey y'all another question: what are ways to improve my grip strength?

I recently switched from using a mixed grip on my Deadlift to using a double overhand grip(pretty sure that's what it called). Anyway, I pulled 335 for 1x5 using a mixed grip, but when I tried to use a double overhand grip, I could only do 255 for 1x5. I notices right away my left had grip was horrible(left hand used to be the underhand grip).

Thoughts? Happen to anyone else? I appreciate all input

Hold on to the bar at the end of your set for as long as you can when going double overhand, you can also do some bar hold on their own or hang from a pull up bar. For me for example my best double overhand deadlift is my best deadlift overall, though that is probably more a case of poor pulling strength.

Also don´t underestimate the importance of hand size in grip strength: the larger your hands, the more you´ll be able to overlap your fingers. This isn´t something you can change but it will help explain why some people just seem to have naturally good grip strength.

[IDrinkBloodLOL]

Simple, you gotta work your grip. Hands seem to require a lot of variety AND volume to get strong, so whatever you do do a lot of it and do it differently every time.

I recommend high rep DOH deadlifting as well as doing all of your pulling exercises other than deadlifts with a thumbless grip. Those have really worked well for me, but everyone's an individual so you'll have to figure out what makes your hands beast up.

Good luck, keep us updated and let us know if you need any more grip strength ideas.

[Quake215]

Thanks y'all for the quick responses, I appreciate. I'llstrt doing some forearm work of some sort, and start utilizing strictly double overhand grip.

Also, I should've included that I have large hands, and I don't use wrist straps. Lol

[DJAuto]

Using straps in the meantime isn't a bad idea. Don't let grip issues stall your DL progression.

[Quake215]

Using straps in the meantime isn't a bad idea. Don't let grip issues stall your DL progression.

I've need used em before and I would want someone to show me in person as opposed to learning on YouTube.

Really I switche it up because I felt like my grip was weak so I really want to focus on that, and progress that way first as opposed to going back to mixed grip and progressing. Thanks for the advice man

[thefleshlight]

Barbell static holds, plate pinches, farmer walks, do all sets with a pronated grip for your deads until you have to switch to mixed grip, towel pull ups, heavy rows with no wrist straps etc.

I recommend these... if you have free time at home, you can pick up some heavy grippers from either heavy grips or COC grips. Also, when you're becoming less of a pansy, work on sledge levering... that will destroy any of these recommendations in this thread. srs

[Quake215]

I recommend these... if you have free time at home, you can pick up some heavy grippers from either heavy grips or COC grips. Also, when you're becoming less of a pansy, work on sledge levering... that will destroy any of these recommendations in this thread. srs

I'll YouTube the sledge levering, and hope to be able to do it once I shed my pansy tendencies lol

[wisdommaster1]

I've need used em before and I would want someone to show me in person as opposed to learning on YouTube.

Really I switche it up because I felt like my grip was weak so I really want to focus on that, and progress that way first as opposed to going back to mixed grip and progressing. Thanks for the advice man

you'll probably never get your grip strength strong enough to progress your deadlifts a double overhand grip. Definitely add in grip work but I would used a mixed grip for deadlifts when you go heavy.

[John Hicks]

Also, I should've included that I have large hands, and I don't use wrist straps. Lol

Get and use a thick bar, 2" or more if you can handle it, Mr. Big Hands!!

[Anthony21]

Get and use a thick bar, 2" or more if you can handle it, Mr. Big Hands!!

Or fat grips for fat barbell work if you don't actually have a fat barbell at your gym or home.

[PeterGibbons316]

I've pulled 465 DOH utilizing many of the training methods described here: http://www.t-nation.com/free_online_...r_the_deadlift

[rosselhauff]

I also do DOH for deads, but when I get to higher weight I switch to hook grip. It doesn't work grip as much as normal DOH, but it does better than alternated.

[mstersmith]

I also do DOH for deads, but when I get to higher weight I switch to hook grip. It doesn't work grip as much as normal DOH, but it does better than alternated.

Hook grip is what I use and what everyone else as added for str your grip.

[Quake215]

Get and use a thick bar, 2" or more if you can handle it, Mr. Big Hands!!

Yeah I tred one at the gym, I like it. It feels more comfortable than the thin one

[Quake215]

I also do DOH for deads, but when I get to higher weight I switch to hook grip. It doesn't work grip as much as normal DOH, but it does better than alternated.

I'll google hook grip, but yeah it seems like I need to dedicate some time to improving my grip via forearm/direct work

[ConquestBarbell]

Never use straps or mixed grip. Do farmers carrys, rack pulls, kroc rows, and lots of deadlifts. You just have to lower the weight, because you have a weakness.

[RedwardG]

Get a CoC gripper and go to town while watching TV.

[pyaarawala]

After warmups + workset on the deadlift, I rest a bit then do a single w/ my workset weight and do a static hold. Then I reduce the weight and do another static hold, and reduce the weight one more time and repeat. I really wanna try fat gripz though.

[Quake215]

After warmups + workset on the deadlift, I rest a bit then do a single w/ my workset weight and do a static hold. Then I reduce the weight and do another static hold, and reduce the weight one more time and repeat. I really wanna try fat gripz though.

That sounds like a good idea. How Lon do u hold for, 30 seconds?

[KaeptniIltis]

Don't like static holds and rack deads that much but prefer heavy chin ups and towel chin ups. Less stress on spine, same effect.


(not me)

[Quake215]

Don't like static holds and rack deads that much but prefer heavy chin ups and towel chin ups. Less stress on spine, same effect.


(not me)

Also a good idea, and it sounds better because of the whole stress on spine thing. I'll try this out with an old shirt

[thefleshlight]

I also do DOH for deads, but when I get to higher weight I switch to hook grip. It doesn't work grip as much as normal DOH, but it does better than alternated.

Hook grip is what I use and what everyone else as added for str your grip.

Not only is a hook grip incredibly uncomfortable, but massively dangerous especially if you have a weak grip already. The rolling motion can be exacerbated with this grip, hence the rationale of a mixed grip being theoretically safer provided your biceps aren't short.

[matjusm]

Not only is a hook grip incredibly uncomfortable, but massively dangerous especially if you have a weak grip already. The rolling motion can be exacerbated with this grip, hence the rationale of a mixed grip being theoretically safer provided your biceps aren't short.

How is the hook grip dangerous? If anything, the mixed grip is more dangerous than the hook, really not much that can go wrong in a hook grip. 400+kg deadlifts have been pulled with a hook grip and every single Olympic weightlifter everywhere is using it in their lifting.

As for uncomfortable, I have found that claim to be nothing more than an urban legend. It feels awkward at first but it really isn´t uncomfortable.

[thefleshlight]

Reread my last post; I already stated how can be dangerous.
Yes, awkward can be uncomfortable. How you or me perceive something to be uncomfortable is a point of view or personal experience. You may like lifting barefoot whereas I may like lifting in chucks, or vice versa. My hands are kinda small so I believe that's why it's uncomfortable to me. I simple double overhand grip, mixed grip, and even an overhanded false grip is much more comfortable to me.