Grip strength holding my deadlift back.

Blacktie.

Hey everyone I recently got my DL up to 120kg but my grip is not good at this level! Basically on the 4th rep the bar was seriously lacking coming up on my left hand and the weights started sliding off so I had to drop it. Anyway I can improve this?

I'm already doing pullups and chinups with very strict form (hanging freely each rep) when not DL'ing but I can only get through a few reps with this as I've only recently started doing them with much stricter form while before I'd have my elbows bent.

Thanks for any feedback

brianthebard

Got chalk? That'd be my first means of improving grip for deadlifts.

podge57

chalk will make a big difference if youre not already using it

ive never had many problems with grip, but ive found hex db holds are great for finger strength, as are static db and bb holds - try putting a towel or foam around the bar to make it thicker, and just hold for as long as you can

Sangre

My grip has been a big hinderance as well. Buying chalk saturady morning before gym.

cardio,shoot me

sangre, im in the same area as u are,(i think) mind telling me where ur getting chalk?

Sangre

going to try the new snow+rock in dundrum shopping centre.

edit; ill let you know what i find if you havent got your own by then

arybvtcw0eolkf

Lifting straps, learn to strap the bar properly.

Its plain idocy not to use lifting straps when your doing DL's.

Your aim is to train your back, not your grip so strap.

podge57

Mairt wrote: »

Lifting straps, learn to strap the bar properly.

Its plain idocy not to use lifting straps when your doing DL's.

Your aim is to train your back, not your grip so strap.

its a compound exercise

if you just wanted to train your back, you could just do hyperextensions

straps are just avoiding the problem, not addressing it

tribulus

podge57 wrote: »

its a compound exercise

if you just wanted to train your back, you could just do hyperextensions

straps are just avoiding the problem, not addressing it

If they were the best exercise for training back then most people would be doing them, just like those with the biggest legs would be doing leg extensions.

If the OP's goal is to get a bigger back (OP?) then straps allow him to push his deadlift and back without hindering his progress because of his grip.

If his goal was to compete in the deadlift however then I think straps wouldn't be the way to go long-term.

cardio,shoot me

well lots of Pls swear by chalk so straps arent the only option

arybvtcw0eolkf

podge57 wrote: »

its a compound exercise

if you just wanted to train your back, you could just do hyperextensions

straps are just avoiding the problem, not addressing it

Yea ok :rolleyes:

Hanley

tribulus wrote: »

If they were the best exercise for training back then most people would be doing them, just like those with the biggest legs would be doing leg extensions.

If the OP's goal is to get a bigger back (OP?) then straps allow him to push his deadlift and back without hindering his progress because of his grip.

If his goal was to compete in the deadlift however then I think straps wouldn't be the way to go long-term.

Gotta agree.... A deadlift's never gonna be equal to a hyper!!

Why not jsut train your deadlift with straps if neccessary, and do grip work afterwards. That's what I've had to do training in TF and it seems to be working well so far!

podge57

tribulus wrote: »

If they were the best exercise for training back then most people would be doing them, just like those with the biggest legs would be doing leg extensions.

If the OP's goal is to get a bigger back (OP?) then straps allow him to push his deadlift and back without hindering his progress because of his grip.

If his goal was to compete in the deadlift however then I think straps wouldn't be the way to go long-term.

well from the tone of his post, it sounded like he wants to get stronger and improve his grip, thats what i based my post off

tribulus

cardio,shoot me wrote: »

well lots of Pls swear by chalk so straps arent the only option

I agree chalk can help but it's not glue! If someone's grip is weak enough then it will only help marginally. With straps though - wrapped properly as Mairt says - then you can hold onto the bar far, far longer.

cardio,shoot me

seems this could go on forever , lets just say we are both right

Hanley

cardio,shoot me wrote: »

well lots of Pls swear by chalk so straps arent the only option

There's only so much chalk can do when you're trying to pull on a crap bar.

cardio,shoot me

there's only so much chalk can do when you're trying to pull on a crap bar

true but seeing as the poster is finding it hard to grip the bar now, i figured he/she maybe just increased recently and the lil bit of chalk could help them to grip just that lil bit better

podge57

i suppose i overreacted a bit to the straps idea - i did use them before when i struggled with my grip for a month or 2 on deads, and worked my grip indepently, and then ditched the straps when my grip was up to par

if it is the only thing holding your deadlift back, use the straps, but still work on your grip strength

Blacktie.

Yeah my main aim is getting a bigger back but I don't want to rely on straps for my grip strength I want to be able to lift independent of them. I'll get some chalk today and see how that goes thanks for all the good responses everyone

Edit: O and the bar isnt crap its a proper olympic bar at my gym if that makes any difference?

arybvtcw0eolkf

Blacktie. wrote: »

Edit: O and the bar isnt crap its a proper olympic bar at my gym if that makes any difference?

If its a crap olympic bar it'll make a difference!.

Hanley

Blacktie. wrote: »

Edit: O and the bar isnt crap its a proper olympic bar at my gym if that makes any difference?

Trust me, you don't know a good bar is til you've held onto a powerbar.

I train in TF and a powerlifting gym, the bar's in TF are perfectly good for training on, but I seriously struggle to hold on to 80% of what I can pull without straps on a competition bar in there.

The bars you find in most gyms are good allrounders but a sharply knurled powerbar's a totally different animal when it comes to holding on to!

Sangre

picked up some chalk in snow+rock in dundrum. They've a good selection there for rockclimbers. Picked up some liquid chalk and a small ball of chalk for about 13e.

Tried it out today, definitely found deadlifting easier but I think thats because i've also changed my pull. When people were constantly talking about cut shins I realised I wasn't leaning back into the lift enough i.e. not keeping it close enough to my shins.

cardio,shoot me

i got the ball chalk down there also, it was only 2.99 bargain , decided to wave the liquid as it was like 8 quid and ive never tried anything similar to it

BossArky

Blacktie. wrote: »

on the 4th rep the bar was seriously lacking coming up on my left hand and the weights started sliding off so I had to drop it. Anyway I can improve this?

What kind of grip are you using? Double overhand or mixed grip?

Mixed grip (right hand over/left under, or left hand over/right under) will allow you to hold onto more.

Blacktie.

Using double over. Yeah I've heard that but it just looks awkward. Guess I'll give it a shot anyway see if it makes any difference thanks for reminding me about the mixed grip.

BossArky

It will probably add 10-20kg to your max. It is fine. Try it.

celestial

Blacktie. wrote: »

Using double over. Yeah I've heard that but it just looks awkward. Guess I'll give it a shot anyway see if it makes any difference thanks for reminding me about the mixed grip.

Nope not at all, mixed is the way to go! Can't imagine doin it with a true grip.

rubadub

Blacktie. wrote: »

Yeah I've heard that but it just looks awkward.

Looked awkward to me too, but it is fine. I liked to switch grips on each set or rep so they were worked more evenly. I was never really into doing reps straight after and used to take a few second breaks between reps.