Help with Deadlift

JohnnyMustang22 · 20-04-2009 1:12pm #1

All,
I have been training on and off for a few years now but recently I have started to take my weight lifting seriously.

I have started Dead lifting more and my weight is slowly but surely creeping up.

Currently my max is 125kg but I find I am loosing my grip and the bar is sliding when I get above 120kg.

I have seen people use gloves or powders to help with grip. Do they work/help or do i just have you wait for the strength of my grip to catch up with my back?

Thanks,
Johnny

Smellyirishman · 20-04-2009 1:15pm

Straps, gloves and chalk all work. Without a doubt.

I'd go for Straps. http://www.wateman.com/image_manager/attributes/image/image_4/20531605_6258753_thumbnail.jpg

Baldie · 20-04-2009 1:17pm

Smellyirishman wrote: »

Straps, gloves and chalk all work. Without a doubt.

I'd go for Straps. http://www.wateman.com/image_manager/attributes/image/image_4/20531605_6258753_thumbnail.jpg

+1

QuickB · 20-04-2009 1:36pm

try gripping the bar with one hand facing you and other hand facing away from you.

crotalus667 · 20-04-2009 1:40pm

JohnnyMustang22 wrote: »

A
I have seen people use gloves or powders to help with grip. Do they work/help or do i just have you wait for the strength of my grip to catch up with my back?

I use straps (loosely most of the time) not because I have a weak grip but because I have what my doc thinks in an allergy to nickel but I do tend to tighten them for close to my 1rm and it does make a difference , my grip has always been pretty good , I put a lot of this down to the fact I use a lot of rowing exercises in my back workout

crotalus667 · 20-04-2009 1:41pm

Smellyirishman wrote: »

. http://www.wateman.com/image_manager/attributes/image/image_4/20531605_6258753_thumbnail.jpg

at aobut 8 quid there is not much to lose by trying them;)

Edwardius · 20-04-2009 1:46pm

Just get some chalk, use an alternating grip or hook grip.

JohnnyMustang22 · 20-04-2009 4:46pm

thanks for the help.

Johnny

**Timbuk2** · 20-04-2009 7:54pm

I would also recommend the alternating grip as it gives you more control and stability and should stop the sliding problem. If it doesn't then you should consider straps or gloves

kevpants · 21-04-2009 11:20am

Jesus don't use gloves!

Get some chalk, liquid chalk is the handiest. They sell it in a lot of outdoors/climbing shops. 53 Degrees North in Blanch sell it. No mess in your gym bag and your gym won't mind you using it.

Pull with a mixed grip and don't use straps unless you are going for high reps, which isn't always a good idea with deadlifts anyway. Grip strength is part of deadlifting and it will come on if you keep at it.

A strong grip is an asset worth having, using straps when you are at such a early stage of your lifting would be madness IMO.

BossArky · 21-04-2009 11:25am

JohnnyMustang22 wrote: »

Currently my max is 125kg but I find I am loosing my grip and the bar is sliding when I get above 120kg.

I have seen people use gloves or powders to help with grip. Do they work/help or do i just have you wait for the strength of my grip to catch up with my back?

I'm around the same as the OP. Max deadlift 130kg with and without liquid chalk. I found the chalk really helps hanging on to something like 120kg 5x5. It has not increased my max though.

What assistance exercises should I focus on? I'm guessing Stiff Leg Deads, Good Mornings, Ab Pull Down.... but what else?

Cable Pull Through? Legs bent or straight? I did these this morning. My lower back was knackered after 3 really light sets(11-21kg x10). Are they supposed to be so hard or was I just not used to them?

I don't have an adjustable power cage so rack pulls are not possible. What could I sub in here?

Any other exercises you found useful for increasing your deadlift?

kevpants · 21-04-2009 11:36am

BossArky wrote: »

I'm around the same as the OP. Max deadlift 130kg with and without liquid chalk. I found the chalk really helps hanging on to something like 120kg 5x5. It has not increased my max though.

What assistance exercises should I focus on? I'm guessing Stiff Leg Deads, Good Mornings, Ab Pull Down.... but what else?

Cable Pull Through? Legs bent or straight? I did these this morning. My lower back was knackered after 3 really light sets(11-21kg x10). Are they supposed to be so hard or was I just not used to them?

I don't have an adjustable power cage so rack pulls are not possible. What could I sub in here?

Any other exercises you found useful for increasing your deadlift?

Where do you miss when you lift. Is it stuck to the floor or is it on lockout? It's off the floor with you I think, is it? You're doing all the right things. Good mornings are the numero uno AFAIC. If you have trouble at the top end try dumbell rows to help upper back strength.

Pull throughs are great for lower back and they certainly won't do any harm.

Building your squat is a good way to build your deadlift too. A lot of the biggest deadlifters around don't ever train it.

BossArky · 21-04-2009 11:47am

kevpants wrote: »

Where do you miss when you lift. Is it stuck to the floor or is it on lockout? It's off the floor with you I think, is it?

Yes, I only got it off the floor once above 130kg. The other attempts were nailed to the floor.

In that case I need to push the Good Mornings harder.

kevpants wrote: »

If you have trouble at the top end try dumbell rows to help upper back strength.

Dumbbell Rows. Interesting. I will work on this stuff once I get it off the floor

Thanks!

brianthebard · 21-04-2009 12:07pm

fwiw along with the extra hamstring work I found really concentrating on pushing the ground away helped my deadlift a bit, which in turn was helped by the extra ham work. Dunno if that's the case for everyone though.

kevpants · 21-04-2009 12:16pm

brianthebard wrote: »

fwiw along with the extra hamstring work I found really concentrating on pushing the ground away helped my deadlift a bit, which in turn was helped by the extra ham work. Dunno if that's the case for everyone though.

Yep that kind of visualization can help a lot.

Others swear by deadlifting from a deficit BossArky if your problem is off the floor, i.e. stand on a couple of plates and pull off the floor. I haven't tried this what with my lower back problems and all of late. Maybe someone with experience of them will be able to vouch for them.

brianthebard · 21-04-2009 12:21pm

I did deficits before for a while, I did feel like I was making some progress, but I hurt my back soon afterwards so never got to test my max. There may be a message there, but my back problems more complicated than just being caused by some deficit lifts. I wouldn't go more than two inches off the ground though.

Wonder if a lot of glute and single leg work would help any?

kevpants · 21-04-2009 12:28pm

brianthebard wrote: »

Wonder if a lot of glute and single leg work would help any?

Yes it would! Forgot about glute work!

I was pulling with one glute for a year before I had it remedied. Rack pulls are actually really good for firing the glutes. Single leg work too.

Just thinking I never do any of these any more. I really should start practicing what I preach!

brianthebard · 21-04-2009 12:30pm

Oh dude, how fortuitous! Check your pms, I might have something good for you! On topic, I think stiff leg deads made my glutes work a bit harder, but I could be wrong there.

JohnnyMustang22 · 25-05-2009 10:08am

Since my last post my grip has improved and i haven't used any straps/chalk etc

I am now able to lift my max weight of 140kg 3-4 times.

I got some tips from an experienced lifter which helped a lot.

I found that with patience and good form my grip and my max weight is getting better.

Johnny

Vamoose Killers · 26-05-2009 12:55pm

Is it safe to apply liquid chalk on your hands even if you've got a number of calluses?

kevpants · 26-05-2009 1:03pm

Vamoose Killers wrote: »

Is it safe to apply liquid chalk on your hands even if you've got a number of calluses?

Yes.

Vamoose Killers · 26-05-2009 1:10pm

Danke.

Just said on the bottle that it shouldn't be applied on broken skin but I thought it best to check the interweb for advice!

kevpants · 26-05-2009 1:20pm

Vamoose Killers wrote: »

Danke.

Just said on the bottle that it shouldn't be applied on broken skin but I thought it best to check the interweb for advice!

It's made for rock climbers, show me one who doesn't permanently have broken skin on their hands!

Over-cautious legal disclaimers FTW!

Vamoose Killers · 26-05-2009 1:36pm

Ha yeah, I can only imagine that the people who buy this stuff have already suffered! Dropped the bar yesterday while deadlifting so it's time for the chalk me thinks. Only at 90kg too which is embarassing

Sangre · 26-05-2009 2:20pm

Make sure you're squeezing the bar tightly as well.

itsallaboutheL · 26-05-2009 3:19pm

kevpants wrote: »

Yep that kind of visualization can help a lot.

Others swear by deadlifting from a deficit BossArky if your problem is off the floor, i.e. stand on a couple of plates and pull off the floor. I haven't tried this what with my lower back problems and all of late. Maybe someone with experience of them will be able to vouch for them.

Drifter does a lot of them but he appears to be AWOL at the mo!! i've been messing around with them and i actually think i lift better with a deficit!! maybe i need to get taller....... but i do like em altho if you've a widestance deadlift it'll feel a bit wierd keeping both feet so close together to stay on the plate, i think it really hits your glutes maybe something to do with the closer stance...

Help with Deadlift

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