Grip Strenght

sharky86

Guys I'm really struggling with my grip strenght! Tonight I lost 3 calusas off my right hand and 1 from my left in the one deadlift rep! just a small bit stingy if I do say so myself.

Anyway I try to do my warm up sets with an overhand grip (can not do them all this way) and then the work sets in a mixed grip as advised by a boardie here. This worked wonders but now I think I need something else.

Would someone kindly share their opinion on what would be the most benefical here:

Gloves?
Chalk?
Straps?

Ideally I would just like a better grip stenght. anyone got any handy ways of improving this?

Thanks folks
S

Sangre

Actual grip strength aside, definitely use chalk. You'll be amazed by the difference it will make.

Mr. Loverman

I use straps. They pretty much remove all grip problems so the deadlift becomes entirely about your legs, back, arms and shoulders.

Since I've started using straps I no longer have killer callus problems or dislocated fingers...!

But my forearm growth has definitely suffered.

cardio,shoot me

Kroc rows, farmers walks, double overhand barbell holds, plate pinches and chalk,

i personally found db rows and double overhand holds to be my favorite, then again,having large hands also rocks.

The Davestator

If u have access to fat grip chin bars or a 3 inch bar, use those all the time and your forearms will get seriously strong. If your gym doesn't have these (most don't) you can buy 'fat grips' online.

bytey

i got the liquid chalk / grip stuff they reccomended here and it works great

no callouses this week .

Hanley

cardio,shoot me wrote: »

Kroc rows, farmers walks, double overhand barbell holds, plate pinches and chalk,

i personally found db rows and double overhand holds to be my favorite, then again,having large hands also rocks.

Do you want me to just log in as you and post for ya next time?

IDIBISHDI

El Horseboxo

Since i changed the position of the bar in my hand i have stopped getting calluses. A lot of people tend to grip it so it sits in the center of the palm of their hand. Doing this causes the skin at the base of your fingers to fold and tear as the bar slips over it, causing a callus. Try placing the bar right at the base of your fingers and then make a fist. As the bar is already above the fold any slipping will not cause tears. Since i didn't have any pain from calluses and nothing to distract me in that respect. I was able to increase the weight and get stronger in my forearms and grip.

SanoVitae

Check out http://www.grippage.com

They have a free newsletter which is full of very useful information and exercises to increase your grip strength.

Paul

Banks

Seen this vid on rosstraining.com the other day about improving grip strength with rice training, strange but looks good!!

http://rosstraining.com/blog/

cardio,shoot me

Hanley wrote: »

Do you want me to just log in as you and post for ya next time?

IDIBISHDI

yea i forgot hub holds tho....

sharky86

Cheers guys,

All taken into account. Does anyone know where you can buy Chalk in the south east?

Scuba Ste

Try a hook grip, fingers around the outside of your thumb.

I don't use a mixed grip at all anymore cause I find this works pretty well.



And use chalk.

I wouldn't do high reps or touch n go reps with a hook though, it can wreck your thumb.

Remmy

Scuba Ste wrote: »

Try a hook grip, fingers around the outside of your thumb.

I don't use a mixed grip at all anymore cause I find this works pretty well.



And use chalk.

I wouldn't do high reps or touch n go reps with a hook though, it can wreck your thumb.

Does it talk long to get used to the pain with the hook or is it just a case oof sucking it up?

Scuba Ste

Can't say I ever noticed much pain with it. I started using it for weightlifting so I was lifting very light at the start and probably just got used to it, but I never feel any pain using a hook grip.

Could just be my manly hands though.

Remmy

Scuba Ste wrote: »

Can't say I ever noticed much pain with it. I started using it for weightlifting so I was lifting very light at the start and probably just got used to it, but I never feel any pain using a hook grip.

Could just be my manly hands though.

Maybe I just need to clean the sand out of my vag.I'm gonna give it another bash tommorow,fcuk you thumbs.

Hanley

Scuba Ste wrote: »

Can't say I ever noticed much pain with it. I started using it for weightlifting so I was lifting very light at the start and probably just got used to it, but I never feel any pain using a hook grip.

Could just be my manly hands though.

What's your deadlift like relative to the weight's you're cleaning?

cardio,shoot me

in regards to hook grip, ive done a 190kg single with it, and held 160kg for 12 seconds with it ,without too much bother

Hanley

cardio,shoot me wrote: »

in regards to hook grip, ive done a 190kg single with it, and held 160kg for 12 seconds with it ,without too much bother

I'm pretty sure your grip strength is far in excess of mine. I've a man's hand and baby's fingers. Baby girls fingers.

kevpants

Hanley wrote: »

I'm pretty sure your grip strength is far in excess of mine. I've a man's hand and baby's fingers. Baby girls fingers.

This is the crux really. Other than getting new parents if grip is a problem it will probably always be.

I've never done a grip exercise and I've never dropped a deadlift or torn a calous.

If you've good agricultural hands then it comes easy.

Ya see when ye're ancestors were stealing cars, calling eachother "bud" and putting loud Xmas decorations all over their houses, mine were dragging sheep through ditches by their ankles and shovelling shit from one pile to another all day.

d'Oracle

I recently read a post by Boris Bachmann suggesting that there are three types of people, People who are built to deadlift, people who are not built to deadlift and people who are built to not deadlift.

Basically if you have a short back, long arms and big hands you are made for it.

If you have small hands, long back and short arms you are probably just gonna suck either way.

Then the others are just in the middle.

Note: Before anyone goes mental, none of this is an excuse to not work the deadlift.

Hanley

d'Oracle wrote: »

If you have small hands, long back and short arms you are probably just gonna suck either way.

Hi, my name is Hanley. I've a < 30 inch inside leg at 5'10, my arms are shorter than average and I've small hands.

It fcuking sucks.

d'Oracle

Hanley wrote: »

Hi, my name is Hanley. I've a < 30 inch inside leg at 5'10, my arms are shorter than average and I've small hands.

It fcuking sucks.

I guess then this tells us that one should work harder on ones weaknesses.....

Hanley

d'Oracle wrote: »

I guess then this tells us that one should work harder on ones weaknesses.....

You missed it last week... Kev and Cardio were playing with the ultra fat bar in raw (3.5 inches?!).They pulled 60kg double overhand with it, Kev may have pulled 100. I moved the bar about an inch off the floor before my grip gave out.

Cardio's already stated that he's held 160kg comfortably for 12-15 seconds and anyone who saw my hands on Saturday can confirm their girliness

d'Oracle

Hanley wrote: »

You missed it last week... Kev and Cardio were playing with the ultra fat bar in raw (3.5 inches?!).They pulled 60kg double overhand with it, Kev may have pulled 100. I moved the bar about an inch off the floor before my grip gave out.

Cardio's already stated that he's held 160kg comfortably for 12-15 seconds and anyone who saw my hands on Saturday can confirm their girliness

I once did tabata deadlifts with the thicker bar in CFI.
It was ok for the first round or two....

Greatest forearm pump of my short, short training life.

BrianD3

Has anyone got a comment on this quote from Rickey Dale Crain re: deadlift grip. I may have mentioned this quote before as its something I agree with even if I LOL'd at the bit in bold, seems like a huge exaggeration. Note that even though he mentions hooks in this, he's not talking about an actual hook grip.

The arms are straight, and the bar lies in the fingers, like it is holding a hook. Thumb should be overlapping one or two of the first two fingers.

The bar should "not" be squeezed. Rather, it should just lay in the fingers/hand. Only the thumb should be flexed, or squeezed, not the hands, not the forearm. If this is done incorrectly, most likely, the bar on a very hard pull will slip out of the hands. Also if the hands are rotated as you grip the bar, it will most likely slip out as the weight pulls down, and pulls the rotated hands back to a straight up and down position. One does not have to have a strong grip to hold onto large amounts of weight. I have a very poor grip and grip strength and have never lost a deadlift, i.e. 716 at 165lbs.

cardio,shoot me

Hanley wrote: »

You missed it last week... Kev and Cardio were playing with the ultra fat bar in raw (3.5 inches?!).They pulled 60kg double overhand with it, Kev may have pulled 100. I moved the bar about an inch off the floor before my grip gave out.

Cardio's already stated that he's held 160kg comfortably for 12-15 seconds and anyone who saw my hands on Saturday can confirm their girliness

he missed 100, but he got it very close, the thing is tho, your forearm "strength" is obviously alot greater than mine, but im just genetically predisposed at having a better grip than you, if that makes any sense

rubadub

sharky86 wrote: »

Tonight I lost 3 calusas off my right hand and 1 from my left in the one deadlift rep! just a small bit stingy if I do say so myself.

I tore a callus once, I now trim the with a stanley blade and have never had any trouble since.

You can see a guide here
http://www.beastskills.com/calluses.htm

Scuba Ste

Hanley wrote: »

What's your deadlift like relative to the weight's you're cleaning?

I only started back deadlifting recently, 125kgx3, clean is 90kg.

Around April I tried 140 and and my grip went, that was with mixed grip, I'll give 140 a go again soon and see if I can hook grip it.

token

I've little 'girly man' hands and use a mixed hook grip for deadlifts. I find it a lot more secure than just mixed or just hook.

Hanley

token wrote: »

I've little 'girly man' hands and use a mixed hook grip for deadlifts. I find it a lot more secure than just mixed or just hook.

I don't thnk I've ever heard of anyone doing that before. Sounds like a great way to tear a bicep...

El Horseboxo

I have big hands but they're quite girly in that they are really soft. People have asked me if i moisturize them after we've shook hands. I'm surprised that they are like considering i've worked on a farm when i lived in Kansas and i've been a laborourer here and been deadlifting years. My grip strength only really increased in the last 2 years. And the most i've done with my hands in that time was type.

sharky86

damn I'm in the same boat as Hanley...Not build for Deadlifts but feck it only means work harder I quess.

On the subject of chalk....bloody good stuff!