Dead lift grip strength

[MalachiB1]

im running Madcow program right now.

my dead lift is at 270 Lbs X 5 right now, and i have to reset my grip after every set. both palms down.

i am thinking about using wrist straps on my last set?

is this the best plan of action? will it weaken my strength?

thanks,

[ElrondHubbard]

You'll get different answers on this, and after hearing a lot of opinions, mine would be "It depends". It's a good idea to increase grip strength, no doubt. Some would say that's important overall for your lifts. So don't be too eager to use straps. On the other hand, don't get so caught up in grip strength that you undermine your progress in the rest of your body. There are other ways besides deadlifting to work your grip. If your deads are increasing otherwise, and grip strength is keeping you from progressing, I would say go ahead and use straps when necessary. But ONLY when necessary. Don't make them a crutch.

[CaseyofDoom]

On my last set I have the straps on but only use them once my grip has failed. In a 5 rep set I might lose grip at the 2nd or 3 rep, then finish out the set with the straps. When I'm going heavier for singles, doubles or triples I use them because that weight for me is 60 lbs or so over my 5 rep weight and it takes away from the lift from focusing on my grip too much.

Sometimes giving your grip a break on that last set is needed since blasting a muscle group week in week out can hinder recovery and progress.

Basically, "it depends" like ElrondHubbard said.

[sunsean]

Used to have this problem, tried straps but didn't feel natural to me...over time my grip improved, which helped, but the game changer for me was chalk. I already had some from rock climbing so one day I was like "let me try it" and was amazed at the difference it made, srs. Obviously seen other guys use it but had never done it myself, now I chalk up for all my heavy dead sets.

[drudixon]

Double overhand can be taxing. Have you tried hook grip or mixed grip? I almost always use straps but warm up with hook to 405 then put straps on. If I forgo the straps I switch to mixed and it's easy. Iow, I never train grip but mixed holds fine.

[induced_drag]

ALWAYS use straps. (depending on goals). The deadlift is not grip training. If you want that, do it separately. Using mixed grip makes the exercise much less effective for your underhand lat activation and exposes you to more injury.

As you go up in weight, straps become almost a necessity, as doing rep work with heavy weight will just tear off your callouses.

I did most of my training with straps DOH and then when training for a meet, I would just do a few singles and doubles mixed at peak sets. Zero issues.

Worrying about grip failure takes away from what deadlifts can do for your overall development. People who say dont use straps are probably guys who are not very experienced.

[Jtbny]

I use DOH up until I can't then I use Versa Grips. I don't compete anymore so I never use a mixed grip - ever. Use straps when you need to.

[OldFartTom]

Elrond's answer of "it depends" seems good to me. For me grip strength is both a priority and a limiting factor. There's a huge amount of YMMV here (your mileage may vary) but if you're an office worker who lifts it's reasonably common to hit grip limitation on double overhand for a single at around double bodyweight DL.

If you don't do any other grip type stuff (farmers walks, monkey bars) then try this and see if over time your grip gradually improves.

If you're deadlifting because you aspire to becoming a powerlifter then induced_drag points out it's not a grip exercise use straps get the benefit of heavier lifting. If you aspire to becoming strongman or rock climber or something then persevere on grip work. You tell us what's right for you!

As a bit of a joke, if your gym has terrible bars (one gym I go to they have a bar bent like a fkn banana) then if you get the hump to the top then twist it 45 to 60 degrees hump towards you, it will twist in your hands as you lift rolling up into your hand and you'll grip DOH "heavier", it's blatantly cheating though

[abrahamedward]

It depends and it is nothing wrong to get grip strength. But, do remember that as both limiting factor and priority.

[ProYeo]

When my deadlift exceeds my grip, I use straps to keep working. I also work on my grip. Over time, I've been able to bring my grip strength up, so it must be working. I'm able to do heavier and heavier deads without straps. And not just deads... I'll bust out the straps anytime they are needed. I'm not going to sacrifice progress cuz my hands aren't in it!

[Oleg1975K]

In heavy sets of deadlifts I use a counter grip, in lungs I pull straight. Magnesia, of course ... In the straps I do not see any benefit, the straps are only for weightlifters.

[Iceman1800]

Depends on the goal. Strong deadlift for powerlifting? Never use straps. Bb'ing? Strap it. On your double overhand, go as heavy as you can and then go over/under from then on. Then go back down in weight and do a double overhand for one rep and hold it as long as you can
One trick to help with grip is farmers walks for long distance.

[shaneinga]

Since you are only into the 270s some good chalk should take you a long way. If you gym doesn't allow it get some liquid chalk. Also, resetting on each rep on deads isn't a bad thing. Once you outgrow chalk only, you can move to hook grip if you are still wanting to avoid straps. As others have said though, if you are not training for powerlifting, strap up and don't think twice about it.

[blue9steel]

If you want to powerlift then don't use straps. If it's for bodybuilding then they can be useful. Try hook grip, if that works then problem solved, if not then I suggest mixed grip for warmups and straps for work sets.

[icetrauma]

Are you using a regular grip or a hook grip on your double overhand?

[Oleg1975K]

An interesting topic for debate ... A friend of mine almost always uses straps in training deadlifts. Which does not stop him from pulling 290 kg in 1RM without using them.

[jademonkey]

I have smallish hands. Chalk can help. I don't have any problem with grip up to 455, but I also do mixed grip. I do overhand up to about 365. I haven't read any evidence of issues with mixed grip and it feels perfectly natural to me. I switch hands every set. Some days I don't need chalk, others I get sweaty hands and chalk helps. A thin bar with good knurling helps, but does tear up the hands a bit.

Another thing, if you grab the bar too deep in the palm of your hand it can make grip harder. Idk why, but I feel it tends to roll out more than if you start with a tight grip at the meat just below the fingers. Make sure your wrists are aligned vertically over the bar also. Otherwise you end up having to hold a slight wrist curls and the bar starts rolling down.

Reset the bar/grip after each rep helps also. If I'm doing high rep t&g or RDL I have to use mixed grip starting around 275

Just my personal observations.

[KidFreeze]

Nothing wrong with straps at all, if it starts to affect your technique and form, go with straps. Personally I start with matching grip, as I get heavier then I go to mixed grip, once the weight gets to heavy for mixed grip, it's strap time.

Lately I have been experimenting with the "hooked grip". You are basically lifting the weight just with your thumb and forefinger, sounds crazy but it works. The downside it hurts once you start to get heavy.

https://www.youtube.com/watch?v=xVJ0ujTiHRE

[Tor575]

ALWAYS use straps. (depending on goals). The deadlift is not grip training. If you want that, do it separately. Using mixed grip makes the exercise much less effective for your underhand lat activation and exposes you to more injury.

As you go up in weight, straps become almost a necessity, as doing rep work with heavy weight will just tear off your callouses.

I did most of my training with straps DOH and then when training for a meet, I would just do a few singles and doubles mixed at peak sets. Zero issues.

Worrying about grip failure takes away from what deadlifts can do for your overall development. People who say dont use straps are probably guys who are not very experienced.

I've been doing mixed grip with chalk for a long time. I try to rotate grips every few weeks. Lately, I've been having some issues with my left shoulder. I wonder if the mixed grip is the reason.

[MalachiB1]

You'll get different answers on this, and after hearing a lot of opinions, mine would be "It depends". It's a good idea to increase grip strength, no doubt. Some would say that's important overall for your lifts. So don't be too eager to use straps. On the other hand, don't get so caught up in grip strength that you undermine your progress in the rest of your body. There are other ways besides deadlifting to work your grip. If your deads are increasing otherwise, and grip strength is keeping you from progressing, I would say go ahead and use straps when necessary. But ONLY when necessary. Don't make them a crutch.

thanks

You must spread some Reputation around before giving it to ElrondHubbard again.

[MalachiB1]

Used to have this problem, tried straps but didn't feel natural to me...over time my grip improved, which helped, but the game changer for me was chalk. I already had some from rock climbing so one day I was like "let me try it" and was amazed at the difference it made, srs. Obviously seen other guys use it but had never done it myself, now I chalk up for all my heavy dead sets.

ill have to consider that. public gym, so ill have to see how they like this. they frown at my dead lifts because of the noise, never told me anything yet. (i dont drop the weight)

[MalachiB1]

Double overhand can be taxing. Have you tried hook grip or mixed grip? I almost always use straps but warm up with hook to 405 then put straps on. If I forgo the straps I switch to mixed and it's easy. Iow, I never train grip but mixed holds fine.

my buddy trains heavy deads and tells me this every time. thanks!

[JeremyM07201978]

I have smallish hands. Chalk can help. I don't have any problem with grip up to 455, but I also do mixed grip. I do overhand up to about 365. I haven't read any evidence of issues with mixed grip and it feels perfectly natural to me. I switch hands every set. Some days I don't need chalk, others I get sweaty hands and chalk helps. A thin bar with good knurling helps, but does tear up the hands a bit.

Another thing, if you grab the bar too deep in the palm of your hand it can make grip harder. Idk why, but I feel it tends to roll out more than if you start with a tight grip at the meat just below the fingers. Make sure your wrists are aligned vertically over the bar also. Otherwise you end up having to hold a slight wrist curls and the bar starts rolling down.

Reset the bar/grip after each rep helps also. If I'm doing high rep t&g or RDL I have to use mixed grip starting around 275

Just my personal observations.

I agree, the answer depends widely based on goals and personal "feel" for the lift. I do this ^^^ too, although I only tend to make it to 225 for reps before my grip fatigues and I switch to mixed grip. I also switch hands each set or if low reps, each rep even to make sure I'm evenly hitting the muscles with the change in form. I have tried straps before, but I didn't like them. Maybe someday. For now, my DL has not outgrown my mixed grip strength.

[MalachiB1]

ALWAYS use straps. (depending on goals). The deadlift is not grip training. If you want that, do it separately. Using mixed grip makes the exercise much less effective for your underhand lat activation and exposes you to more injury.

As you go up in weight, straps become almost a necessity, as doing rep work with heavy weight will just tear off your callouses.

I did most of my training with straps DOH and then when training for a meet, I would just do a few singles and doubles mixed at peak sets. Zero issues.

Worrying about grip failure takes away from what deadlifts can do for your overall development. People who say dont use straps are probably guys who are not very experienced.

roger that, i have friends recommending me to alternate grip, but im hesitant because of all you said. thanks!

[MalachiB1]

Elrond's answer of "it depends" seems good to me. For me grip strength is both a priority and a limiting factor. There's a huge amount of YMMV here (your mileage may vary) but if you're an office worker who lifts it's reasonably common to hit grip limitation on double overhand for a single at around double bodyweight DL.

If you don't do any other grip type stuff (farmers walks, monkey bars) then try this and see if over time your grip gradually improves.

If you're deadlifting because you aspire to becoming a powerlifter then induced_drag points out it's not a grip exercise use straps get the benefit of heavier lifting. If you aspire to becoming strongman or rock climber or something then persevere on grip work. You tell us what's right for you!

As a bit of a joke, if your gym has terrible bars (one gym I go to they have a bar bent like a fkn banana) then if you get the hump to the top then twist it 45 to 60 degrees hump towards you, it will twist in your hands as you lift rolling up into your hand and you'll grip DOH "heavier", it's blatantly cheating though

this is me man! i sit at an office, and im trying to become just a stronger me. i weight 200 and DL 27, so not quit the double your weight yet.

thanks,

[MalachiB1]

When my deadlift exceeds my grip, I use straps to keep working. I also work on my grip. Over time, I've been able to bring my grip strength up, so it must be working. I'm able to do heavier and heavier deads without straps. And not just deads... I'll bust out the straps anytime they are needed. I'm not going to sacrifice progress cuz my hands aren't in it!

thats what im feeling. thanks,

[MalachiB1]

Depends on the goal. Strong deadlift for powerlifting? Never use straps. Bb'ing? Strap it. On your double overhand, go as heavy as you can and then go over/under from then on. Then go back down in weight and do a double overhand for one rep and hold it as long as you can
One trick to help with grip is farmers walks for long distance.

i keep seeing this "farmer grip" i know it works more that grip, and is all around good. i will have to see how it fits into Madcow. thanks,

[MalachiB1]

Since you are only into the 270s some good chalk should take you a long way. If you gym doesn't allow it get some liquid chalk. Also, resetting on each rep on deads isn't a bad thing. Once you outgrow chalk only, you can move to hook grip if you are still wanting to avoid straps. As others have said though, if you are not training for powerlifting, strap up and don't think twice about it.

what do you mean by "power lifter"? going to meets? im wanting to get stronger, but not compete.

[MalachiB1]

Are you using a regular grip or a hook grip on your double overhand?

i use regular grip (i guess). thumb goes around the bar, opposite of fingers.

[Iceman1800]

what do you mean by "power lifter"? going to meets? im wanting to get stronger, but not compete.

Powerlifting means competing. You can't use straps in a meet so you wouldn't train with them. If you never plan on competing, use straps when you get past your current grip strength limit.