Hey guys, would really appreciate some help on this one! I'm starting to get frustrated with deadlifts because I can't actually lift as heavy as I believe I'm capable of because my grip isn't strong enough. I've been trying to do 5 sets every time, but when I put it at only 155lbs I end up dropping it in the middle of the second set because I feel my calloused skin being ripped from my hands. I use a mixed grip and I touch and go; no resets. Is there anything I can change to get more out of the exercise, besides using straps? (Don't really want to rely on them). Or should I focus on strengthening my forearms first? I searched the forum and there's some stuff about squeezing exercises...
|
Thread: Sad deadlift grip...
-
08-16-2013, 01:01 PM #1
Sad deadlift grip...
Log: http://forum.bodybuilding.com/showthread.php?t=158655833
-
08-16-2013, 01:06 PM #2
There are lots of ways to improve grip.
The best is to do static holds. Just load up a bar, try 135 if your deadlift 155, and deadlift it double overhand, squeeze the hell out it and try to hold it for 60 seconds or however long you can. Repeat.
If you give up and use straps, your grip will never get stronger.
-
08-16-2013, 01:18 PM #3
Any reason why you refuse to use straps? Unless you're a powerlifting it doesn't make sense to let your grip hold your progress. Deadlifts ISN'T grip strength exercise and using straps won't magically eliminate your grip. If you want to strengthen your grip for whatever reason try heavy holds, farmer walks and other grip strength exercises.
-
08-16-2013, 01:29 PM #4
-
-
08-16-2013, 01:41 PM #5
Complete BS
Bolded
Your forearms and grip strength are tiny muscles compared to your back. Don't let your grip hold you back. DL as much as you can with a double over hand grip and when you can't hold on any more, use straps. I don't recommend mixed grip bc there have been too many incidents of the under hand bicep tearing badly, I'm not saying it happens to everyone, but why even risk it. Your grip strength will gradually increase, but there's no reason to let your back suffer now bc you can't hold the weight. Use straps---versa grips are the best money can buy IMO.Lift light until you can lift right
BW 220: S:650 B:435 D:615 IG: tourostrengthtraining
-
08-16-2013, 02:12 PM #6
-
08-16-2013, 02:30 PM #7
-
08-16-2013, 03:14 PM #8
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
I have found kroc rows to be pretty helpful. I do them one day a week. I also use an eco ball and mixed grip. I start w/ double overhand and save the mixed grip for my heaviest sets. I think the bicep tear thing is overblown- kind of like overtraining. It can happen, but I think the hype is bigger than the actual risk.
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
-
-
08-16-2013, 04:13 PM #9
-
08-16-2013, 05:38 PM #10
-
08-16-2013, 06:06 PM #11
-
08-17-2013, 08:46 AM #12
Thanks a ton guys, I've taken note of some of your suggestions. This morning, when I went to DL, I tried out static hold. I might look into straps. Also, I did better today because I spent less time bringing the barbell back to the floor, which lessens the time I have to grip total. I think that was also a large contributing factor before...I used to lower it super slowly
Edit: will spread some reps on recharge.Log: http://forum.bodybuilding.com/showthread.php?t=158655833
-
-
08-17-2013, 09:12 AM #13
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,371
- Rep Power: 12584
what makes you think that straps eliminate the forearms gripping the bar... Straps help pull the bar to the hand, so it makes gripping to be more efficient, it still takes your forearms to hold the weight. If you were to get stronger with straps over a very long period of time, believe me your "non straped" grip strength will also increase over time."Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
https://www.instagram.com/dayyan.physio/
-
08-17-2013, 09:18 AM #14~ Strength and Honor
Deadlift 405 1RM
70lb Kettlebell 15RM
There is no emotion, there is peace.
There is no ignorance, there is knowledge.
There is no passion, there is serenity.
There is no chaos, there is harmony.
There is no death, there is the Force.
Peace is a lie, there is only passion.
Through passion, I gain strength.
Through strength, I gain power.
Through power, I gain victory.
Through victory, my chains are broken.
The Force shall free me.
-
08-17-2013, 11:44 AM #15
-
08-17-2013, 01:42 PM #16No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
-
-
08-17-2013, 02:05 PM #17
not sure why it is bad to "rely" on straps. unless you are a competitive powerlifter i see absolutely no reason to avoid using straps. i do all my deadlift sets with Double overhand grip and use straps for every set over 315. no way could i get more than a couple reps w/o straps, yet with straps i can do so many more.
Similar Threads
-
Alternating grip on deadlifts?
By ModernPatriot in forum ExercisesReplies: 110Last Post: 04-13-2010, 11:24 AM -
Deadlift grip. hanging on for dear life?
By kel_varnsen in forum Powerlifting/StrongmanReplies: 46Last Post: 09-21-2008, 02:14 PM
Bookmarks