Grip Strength causes Deadlift to stall

[predator180]

So I'm doing 4x10 on all my Compound Movements (Bench Press/OHP/Deadlift/Squats) and I can't seem to improve on my Deadlift. Everytime I do them my back can keep up with the weight but my Grip doesn't. It falls out of my hands and hinders me from progressing on the deadlift.
I have very small hands and a very small wrist, and I don't want to use/rely on the mixed grip as I'm doing fairly light weight still. (Also don't want to use Straps)
My forearms and grip won't get stronger from doing deadlifts and after my back/bi/leg workout they are always wrecked, which makes it even more weirder. You'd think they'd have adapted to it and gotten stronger... Btw, do you guys think 4x10 is ok to do for the compound movements or should I go heavier ?

Thanks.

[HkovaFit]

So I'm doing 4x10 on all my Compound Movements (Bench Press/OHP/Deadlift/Squats) and I can't seem to improve on my Deadlift. Everytime I do them my back can keep up with the weight but my Grip doesn't. It falls out of my hands and hinders me from progressing on the deadlift.
I have very small hands and a very small wrist, and I don't want to use/rely on the mixed grip as I'm doing fairly light weight still. (Also don't want to use Straps)
My forearms and grip won't get stronger from doing deadlifts and after my back/bi/leg workout they are always wrecked, which makes it even more weirder. You'd think they'd have adapted to it and gotten stronger... Btw, do you guys think 4x10 is ok to do for the compound movements or should I go heavier ?

Thanks.

Heyo! Alrighty, 4x10 is fine for compound movements, if you are lifting properly. Personally, I don't go beyond 5 reps with the deadlift, nor do my clients (unless they REALLY like deadlifting).

Grip can definitely hinder your deadlift, so I am glad you were able to identify the problem I had the exact same problem, I agree with you, you would think that grip would adapt as your deadlift gets stronger but that isn't the case. Here are some solutions:

1) Try different grips; have you tried a hook grip? (technically you shouldn't have to use a hook grip, but it might be a good idea to try it) Also, not quite sure why you are avoiding to use mixed grip, just make sure you rotate the hands.

2) Add grip training, something along the lines of farmers walks at the end of each session might greatly benefit your grip (it worked awesome for me).

Otherwise, keep up the good work, and...hang in there (sorry, I could not resist the urge for a pun:P).

[predator180]

Heyo! Alrighty, 4x10 is fine for compound movements, if you are lifting properly. Personally, I don't go beyond 5 reps with the deadlift, nor do my clients (unless they REALLY like deadlifting).

Grip can definitely hinder your deadlift, so I am glad you were able to identify the problem I had the exact same problem, I agree with you, you would think that grip would adapt as your deadlift gets stronger but that isn't the case. Here are some solutions:

1) Try different grips; have you tried a hook grip? (technically you shouldn't have to use a hook grip, but it might be a good idea to try it) Also, not quite sure why you are avoiding to use mixed grip, just make sure you rotate the hands.

2) Add grip training, something along the lines of farmers walks at the end of each session might greatly benefit your grip (it worked awesome for me).

Otherwise, keep up the good work, and...hang in there (sorry, I could not resist the urge for a pun:P).

ok cool, I will try the Hook Grip I don't like the Mixed Grip, because I feel like it will make my traps asymetrical or will only strengthen one of my forearms. Is there a time, where I can switch back to my normal Grip, as it does take out some of the work the forearm has to do...

[christos_swc]

You can try a hook grip but I doubt it will work for you, small hands and hook grip don't mix very well.
I also don't think anyone should bother with learning a hook grip unless they compete.
Also the double overhand and hook grip won't allow your grip strength to increase as well as using a double overhand would, overusing these grips is not a good idea either.
Just use straps.
Don't use them where not needed.
When your grip starts to slip then it means it has reached it's limit.
That also means it has got a damn good workout as well.
So switching to straps AFTER your grip has failed means you get the best of both worlds, a good grip AND deadlift workout.
Also don't forget chalk (powder or liquid).

[predator180]

You can try a hook grip but I doubt it will work for you, small hands and hook grip don't mix very well.
I also don't think anyone should bother with learning a hook grip unless they compete.
Also the double overhand and hook grip won't allow your grip strength to increase as well as using a double overhand would, overusing these grips is not a good idea either.
Just use straps.
Don't use them where not needed.
When your grip starts to slip then it means it has reached it's limit.
That also means it has got a damn good workout as well.
So switching to straps AFTER your grip has failed means you get the best of both worlds, a good grip AND deadlift workout.
Also don't forget chalk (powder or liquid).

Lol, I'm confused as to what to do right now. You both are tellin me different things. Do I just start using STRAPS or Hook grip now.
I thought that Straps eliminate alot of the work the forearms have to do. That won't solve my Grip Strength problem. Doesn't make sense to use them then, right ?

[Garage Rat]

He's saying with the hook grip(do a search for it) that you index and middle fingers won't be able to wrap around your thumb because of your short hands.
Use a mixed grip alternating hands each set.
Your reason for not using it isn't a good one.

[christos_swc]

Yes and,like I said, there's nothing wrong with using straps AFTER your grip has failed.
There's not a chance in hell your deadlift grip won't get stronger like that.
But when you lift every week the fatigue may mean that you won't get to see the fruits of your labors until you deload or take a week off.
I prefer using straps after my grip starts slipping to using a mixed grip but lots of people go for the latter so it works.
It's your choice.

[Millz12323]

Something I don't believe was mentioned above was to train your grip strength.

Farmers walks are a pretty awesome excersise and will help improve your grip strength. I'm struggling with the same thing right now too by the way with 275 4x8

I think it's inevitable that your Hams and glutes will build strength faster than your forearm though.

[ironwill2008]

Lol, I'm confused as to what to do right now. You both are tellin me different things. Do I just start using STRAPS or Hook grip now.
I thought that Straps eliminate alot of the work the forearms have to do. That won't solve my Grip Strength problem. Doesn't make sense to use them then, right ?

Stop doing 10-rep Deadlift sets, bump up the weight, and limit your reps to 4-6 per set.

Unless you're training to powerlift, get some straps. As you work through your Deadlift workout, strap-up after your bare-hand grip begins to fail, and continue to thoroughly work your posterior chain using the straps to reinforce your failing grip.






If you're concerned about your grip strength, at the end of your workout on your Deadlift day, do some Bar Holds:

Set the pins in a power rack to support the barbell just below where it dead-hangs in your hands. Load the bar with your current 5-rep max Deadlift weight, and pick up the bar, holding it as long as you can. That completes one "set;" do 2-3 sets. When you can hold the bar for 20-25 seconds at a set, add some weight to the bar.

[predator180]

Something I don't believe was mentioned above was to train your grip strength.

Farmers walks are a pretty awesome excersise and will help improve your grip strength. I'm struggling with the same thing right now too by the way with 275 4x8

I think it's inevitable that your Hams and glutes will build strength faster than your forearm though.

lol, I try to do farmers walk every time after my workout :P But my grip is already destroyed and I can't even hold on to 25kg dumbbells, so farmers walk don't do much for me at the end.

[predator180]

Stop doing 10-rep Deadlift sets, bump up the weight, and limit your reps to 4-6 per set.

Unless you're training to powerlift, get some straps. As you work through your Deadlift workout, strap-up after your bare-hand grip begins to fail, and continue to thoroughly work your posterior chain using the straps to reinforce your failing grip.






If you're concerned about your grip strength, at the end of your workout on your Deadlift day, do some Bar Holds:

Set the pins in a power rack to support the barbell just below where it dead-hangs in your hands. Load the bar with your current 5-rep max Deadlift weight, and pick up the bar, holding it as long as you can. That completes one "set;" do 2-3 sets. When you can hold the bar for 20-25 seconds at a set, add some weight to the bar.

Thanks for that solid advice. If I do 4-6 reps as you said, how many sets should I do ?

[cmacken]

Thanks for that solid advice. If I do 4-6 reps as you said, how many sets should I do ?

At your age you should be running a reputable program that dictates how many sets/reps you do. I am with the gentlemen above who advocate using straps when your grip fails. Don't let this hinder your progress.

[ironwill2008]

Thanks for that solid advice. If I do 4-6 reps as you said, how many sets should I do ?

That depends on everything else you're already doing in your routine.


Very generally, a good plan is to do 5 sets of 5 reps, ramping the weight up to the one top set of 5. Something like this:

After a few light warmup sets:

135x5
185x5
225x5
275x5
315x5

Nothing is set in stone; just figure some evenly-spaced jumps from 135 to however much your current 5-rep max might be. When you can get all your reps across all five sets, add 5 pounds to each set the following week. If you are unable to get all your reps, use the same weights the following week until you can hit reps across, at which point you'd add 5 pounds to each set the following week, and so on. Keep it simple; keep it moving forward.

[christos_swc]

If you're concerned about your grip strength, at the end of your workout on your Deadlift day, do some Bar Holds

Exactly this.
At the end of the deadlift workout, if you still feel your grip hasn't given it's all because at one point you switched to using straps, just hold the bar is all, can't get simpler than that.
Farmer's walks just for grip strength would be overkill after something like that, your forearms are small muscles, give them time to recover.
Less is often better.
Also may I suggest you give Wendler's 5/3/1 a look, don't have to do all the lifts, just the deadlift.
I like this program because it takes away the headache of constantly trying to figure out how to progress on my deadlift, it let's you know exactly the weights and sets and reps you are going to have to do and is well proven and quite popular.
It requires that you know your 1RM.
You can get a good estimate on what your current 1RM is without actually having to risk trying one
https://www.youtube.com/watch?v=HhRDUYmIALU

[kwong486]

lol, I try to do farmers walk every time after my workout :P But my grip is already destroyed and I can't even hold on to 25kg dumbbells, so farmers walk don't do much for me at the end.

Then do it first

[BJP2k14]

Surprised only one person said not to do 10 reps on deadlifts lol.

[sooby]

Straps are your best friend buddy, if chalk doesn't work. Or use mixed grip and alternate hands. Only use straps or mixed grip for your top sets, can warm up with double overhand for the practice.

Hook grip is a bitch to get used to as well, if you don't already have small hands.

[KyleAaron]

Surprised only one person said not to do 10 reps on deadlifts lol.

I hadn't had the chance to post yet.

OP: if you are male, a single set of 5 as your top weight is plenty, provided you are squatting as well. If a woman, 3 sets of 3 work well.

So drop to that and just keep adding weight to the bar. Going from 10,10,10,10 to 5 or 3,3,3 and it'll zoom up for a while.

[predator180]

Exactly this.
At the end of the deadlift workout, if you still feel your grip hasn't given it's all because at one point you switched to using straps, just hold the bar is all, can't get simpler than that.
Farmer's walks just for grip strength would be overkill after something like that, your forearms are small muscles, give them time to recover.
Less is often better.
Also may I suggest you give Wendler's 5/3/1 a look, don't have to do all the lifts, just the deadlift.
I like this program because it takes away the headache of constantly trying to figure out how to progress on my deadlift, it let's you know exactly the weights and sets and reps you are going to have to do and is well proven and quite popular.
It requires that you know your 1RM.
You can get a good estimate on what your current 1RM is without actually having to risk trying

So it's basically one week doing 3x5 then the second week 3x3 the week after that 5/3/1 and then a DELOAD. Right so when can I actually add weight ? Like when I'm done with the 4 weeks, do I just add 5 pounds to my 1 RM and repeat the cycle again ?

[Tyler2106]

OP, your reasoning for not using a mixed grip is weak. Anytime the weight gets heavy and you can't hold the bar, mixed grip is best especially since you have little hands. Just make sure you're not lifting the weight with your biceps.

Also, invest in chalk. I used chalk and mixed grip on max effort lifts and never have grip issues. Maybe before deadlifting, check out all the barbells and see if one has good knurl. The knurl on some of the barbells at my gym are pretty much smooth and offer no grip support. Double also, you can start doing forearm strength exercises if all else fails.

[christos_swc]

So it's basically one week doing 3x5 then the second week 3x3 the week after that 5/3/1 and then a DELOAD. Right so when can I actually add weight ? Like when I'm done with the 4 weeks, do I just add 5 pounds to my 1 RM and repeat the cycle again ?

After the 4 week cycle you add 10 pounds.
So if your 1RM for the deadlift is 225 pounds you start off with 90% of that as your 1RM.
Then you do the calculations of the percentages based on that.
So that would be 202.5 pounds.
You enter that number here for 1 rep:
http://www.bodybuilding.com/fun/other7.htm

And you get the percentages from 65% all the way up to 95% (193 pounds).
So for the next cycle you add 10 pounds which brings you to 212.5 and you put that in to get your new percentages.