MEMBER LOGIN

Results 1 to 25 of 25
  1. #1
    Coming Up The Ranks FP3065's Avatar
    • Join Date
      May 2008
    • Posts
      171
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      FL
    • Photos
    • Reputation
      153,668
    • Rep Power
      1,542

    Default Improving grip on deadlift

    Think i need to start working on my grip strength a bit. While doing deadlifts today I could feel my grip starting to slip a bit after the 3 rep at #225. Didnt have this problem on the weights prior.

    Im currently doing rippetoes wichita falls program although i have and currently reading SS.Which after im done reading the book ill be doing the SS workout.

    Funny thing is im on the deadlift chapter,which i read most people will start to have grip problems before the weight being a problem to lift off the floor.
    I think I'm kinda of at that point now, although i was messing around with my grip trying to grip the bar in the hooks of the fingers instead of the palm. Was a strange way to grip the bar compared to the usual death grip i normally have. Just didnt feel like i could grip the bar hard enough without the palm being in there as much.
    Every worthwhile accomplishment, big or little, has its stages of drudgery and triumph; a beginning, a struggle and a victory. - Gandhi

    Rather the pain of discipline, than the pain of regret. - Bob Andrews

    “Never stop. One stops as soon as something is about to happen.” Peter Brock

  2. #2
    M&S Senior Member
    • Join Date
      Jul 2009
    • Posts
      837
    • Years Exp
      5-10 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Orlando, Florida
    • Photos
    • Reputation
      10,562
    • Rep Power
      114

    Default

    Have you tried using the Hexagram Bar? I personally like using those.
    Are you currently working out your traps/forearms? Those are very important and could help.

  3. #3
    Banned
    • Join Date
      Jul 2010
    • Posts
      2,700
    • Years Exp
      6-12 Months
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Soviet Maryland
    • Photos
    • Reputation
      0
    • Rep Power
      0

    Default

    Have you tried using a mix grip? I pull double over-hand for my warm-up sets and switch to mixed grip once I start getting closer to my working sets. So do double over-hand until you get to the weight you cannot perform with that grip, then switch to mix.

    Strengthen your forearms by doing heavy barbell forearm exercises, like reverse barbell forearm curls or something.

    You could also try using the CoC grip strengthener gripper things. I know of a lot of people who use them and say they are great. From what I've read, they've got a great reputation, and a ****ty name.

  4. #4
    Regular Poster recently93's Avatar
    • Join Date
      Aug 2009
    • Posts
      311
    • Years Exp
      3-4 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      new york
    • Photos
    • Reputation
      5,024
    • Rep Power
      56

    Default

    fat grips : http://www.flexcart.com/members/elit...d=114&pid=3181
    force grips: http://www.flexcart.com/members/elit...d=223&pid=3436

    static holds and heavy farmers walks also help grip strength
    "above all things if kindness is your king, then heaven will be yours before you meet your end" -Dave Matthews

  5. #5
    Kettlebells' Angel !!!! 5kgLifter's Avatar
    • Join Date
      Aug 2008
    • Posts
      19,528
    • Years Exp
      5-10 Years
    • Goal
      Get Fit
    • Gender
      Female
    • Location
      Brigadoon
    • Training Log
    • Photos
    • Reputation
      150,123,326
    • Rep Power
      1,501,336

    Default

    Yep, mixed grip would help, though make sure you do the same amount of deadlifts with right hand over as you do with the left hand over, balance them out; also wise to practise that grip at the easier weights.

    Barbell finger rolls are great for forearm strength.
    Static holds at the lower weights, as already mentioned.
    And doing multiple deadlifts at the lower weight as well.

    Grip work, on its own is fine, but you need to be able to sustain a steady grip for the average duration of the lift as well.

  6. #6
    Banned
    • Join Date
      Jul 2010
    • Posts
      2,700
    • Years Exp
      6-12 Months
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Soviet Maryland
    • Photos
    • Reputation
      0
    • Rep Power
      0

    Default

    Quote Originally Posted by 5kgLifter View Post
    Barbell finger rolls are great for forearm strength.
    Lol. Yeah, that's the exercise I was trying to get at.

  7. #7
    Kettlebells' Angel !!!! 5kgLifter's Avatar
    • Join Date
      Aug 2008
    • Posts
      19,528
    • Years Exp
      5-10 Years
    • Goal
      Get Fit
    • Gender
      Female
    • Location
      Brigadoon
    • Training Log
    • Photos
    • Reputation
      150,123,326
    • Rep Power
      1,501,336

    Default

    Quote Originally Posted by Mr. Shadow View Post
    Lol. Yeah, that's the exercise I was trying to get at.
    Nope, different exercise, these aren't forearm curls

    Only the fingers are used to roll the barbell up and down from the closed to outstretched hands position and back again.

  8. #8
    SFHW = Win Aurik's Avatar
    • Join Date
      Jun 2009
    • Posts
      3,154
    • Years Exp
      1-2 Years
    • Goal
      Lose Weight
    • Gender
      Male
    • Location
      Near Dallas, TX
    • Photos
    • Reputation
      104,744
    • Rep Power
      1,067

    Default

    Have you tried using chalk? It'll dry out your palms helping them grip better, and you can get a supply that'll last you a LOONG time for like 10-15 bucks. Also you might want to experiment with a mixed over/under grip.

  9. #9
    Banned
    • Join Date
      Jun 2009
    • Posts
      4,656
    • Years Exp
      1-2 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      Nor-Cal
    • Photos
    • Reputation
      0
    • Rep Power
      0

    Default

    Lat pull down, Romanian deadlifts, and dumbell rows are great for grip strength improvements.

  10. #10
    Banned
    • Join Date
      Jul 2010
    • Posts
      2,700
    • Years Exp
      6-12 Months
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Soviet Maryland
    • Photos
    • Reputation
      0
    • Rep Power
      0

    Default

    Quote Originally Posted by 5kgLifter View Post
    Nope, different exercise, these aren't forearm curls

    Only the fingers are used to roll the barbell up and down from the closed to outstretched hands position and back again.
    Lol. I do it as one fluid motion.

  11. #11
    Kettlebells' Angel !!!! 5kgLifter's Avatar
    • Join Date
      Aug 2008
    • Posts
      19,528
    • Years Exp
      5-10 Years
    • Goal
      Get Fit
    • Gender
      Female
    • Location
      Brigadoon
    • Training Log
    • Photos
    • Reputation
      150,123,326
    • Rep Power
      1,501,336

    Default

    Quote Originally Posted by Mr. Shadow View Post
    Lol. I do it as one fluid motion.
    Sorry, I don't follow

  12. #12
    Banned
    • Join Date
      Jul 2010
    • Posts
      2,700
    • Years Exp
      6-12 Months
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Soviet Maryland
    • Photos
    • Reputation
      0
    • Rep Power
      0

    Default

    Maybe I don't know what to call it. Lol. I'm not an isolation lifter if you haven't noticed. I put the barbell behind my back with a underhand grip. I let the bar roll down to the tips of my fingers, and then I roll it back up and sort of curl it upwards using my wrist and forearm strength. So you get direct grip + forearm work in one lift.

  13. #13
    Kettlebells' Angel !!!! 5kgLifter's Avatar
    • Join Date
      Aug 2008
    • Posts
      19,528
    • Years Exp
      5-10 Years
    • Goal
      Get Fit
    • Gender
      Female
    • Location
      Brigadoon
    • Training Log
    • Photos
    • Reputation
      150,123,326
    • Rep Power
      1,501,336

    Default

    Quote Originally Posted by Mr. Shadow View Post
    Maybe I don't know what to call it. Lol. I'm not an isolation lifter if you haven't noticed. I put the barbell behind my back with a underhand grip. I let the bar roll down to the tips of my fingers, and then I roll it back up and sort of curl it upwards using my wrist and forearm strength. So you get direct grip + forearm work in one lift.
    Okay, I follow

  14. #14
    Coming Up The Ranks FP3065's Avatar
    • Join Date
      May 2008
    • Posts
      171
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      FL
    • Photos
    • Reputation
      153,668
    • Rep Power
      1,542

    Default

    Thanks for the tips ill try some out next workout.

    Aurik- Havent tried chalk yet, but funny that you mentioned it,as today i had to wipe my hands off before continuing the set.
    Every worthwhile accomplishment, big or little, has its stages of drudgery and triumph; a beginning, a struggle and a victory. - Gandhi

    Rather the pain of discipline, than the pain of regret. - Bob Andrews

    “Never stop. One stops as soon as something is about to happen.” Peter Brock

  15. #15
    Banned
    • Join Date
      Jul 2010
    • Posts
      2,700
    • Years Exp
      6-12 Months
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Soviet Maryland
    • Photos
    • Reputation
      0
    • Rep Power
      0

    Default

    Chalk just dries out your skin, which helps if your hands are sweaty, but building grip strength is going to be the best solution regardless.

  16. #16
    M&S Elite Member Kristian's Avatar
    • Join Date
      Sep 2008
    • Posts
      1,079
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Wisconsin
    • Photos
    • Reputation
      338,868
    • Rep Power
      3,399
    Always put in 110% in everything you do so that when someone else shows up with 100%, you still got 10% on them.-Chidi Ekebere

  17. #17
    Ambassador of pain Possum's Avatar
    • Join Date
      Jul 2007
    • Posts
      9,341
    • Years Exp
      3-4 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      Devon, England
    • Photos
    • Reputation
      5,465,407
    • Rep Power
      54,707

    Default

    Do you have chalk?
    **30 day no fap challenge** Join me brothers!

    muscleandstrength.com/forum/general-chat/68685-does-no-fap-work.html

    I train to be an athlete not a bodybuilder

  18. #18
    Banned
    • Join Date
      Jul 2010
    • Posts
      2,700
    • Years Exp
      6-12 Months
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Soviet Maryland
    • Photos
    • Reputation
      0
    • Rep Power
      0

    Default

    Quote Originally Posted by Kristian View Post
    Yeah, them things.

    Lol. My fiancee teaches gymnastics, so I had her steal me a ball of chalk.

  19. #19
    Coming Up The Ranks FP3065's Avatar
    • Join Date
      May 2008
    • Posts
      171
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      FL
    • Photos
    • Reputation
      153,668
    • Rep Power
      1,542

    Default

    Quote Originally Posted by Possum View Post
    Do you have chalk?
    Not yet
    Every worthwhile accomplishment, big or little, has its stages of drudgery and triumph; a beginning, a struggle and a victory. - Gandhi

    Rather the pain of discipline, than the pain of regret. - Bob Andrews

    “Never stop. One stops as soon as something is about to happen.” Peter Brock

  20. #20
    Ambassador of pain Possum's Avatar
    • Join Date
      Jul 2007
    • Posts
      9,341
    • Years Exp
      3-4 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      Devon, England
    • Photos
    • Reputation
      5,465,407
    • Rep Power
      54,707

    Default

    Quote Originally Posted by FP3065 View Post
    Not yet
    I do no grip work whatsoever, however I cannot dead-lift more than about 170kg without chalk.

    With chalk I can do 250+, Chalk really makes SO much difference. Id recommend that before starting any kind of grip program.
    **30 day no fap challenge** Join me brothers!

    muscleandstrength.com/forum/general-chat/68685-does-no-fap-work.html

    I train to be an athlete not a bodybuilder

  21. #21
    Psychosociety Graeme's Avatar
    • Join Date
      Oct 2008
    • Posts
      8,214
    • Years Exp
      4-5 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Sudbury
    • Training Log
    • Photos
    • Reputation
      1,859,766
    • Rep Power
      18,644

    Default

    The rolling thunder deadlift handle from IronMind really helped with my bar gripping strength. Just need that, a snap clip (I recommend the large carabiner), and an olympic loading pin and ur set.. Best 100$ I've ever spent.
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  22. #22
    Moderator Spartigus's Avatar
    • Join Date
      Dec 2007
    • Posts
      5,356
    • Years Exp
      5-10 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Sydney, Australia
    • Photos
    • Reputation
      1,856,604
    • Rep Power
      18,599

    Default

    Aparently the over-under alternate grip can put a lot of stress on one of your biceps. You could try the hook grip. Its where your thumb is between your fingers and the bar.
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training – and life." - Wendler

  23. #23
    Regular Poster Lycanthrope's Avatar
    • Join Date
      Apr 2010
    • Posts
      481
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      The Tundra
    • Photos
    • Reputation
      6,571
    • Rep Power
      72

    Default

    Quote Originally Posted by Possum View Post
    I do no grip work whatsoever, however I cannot dead-lift more than about 170kg without chalk.

    With chalk I can do 250+, Chalk really makes SO much difference. Id recommend that before starting any kind of grip program.
    Chalk is your friend, (unless of course you are a homeowner with a horde of little hop-scotch players as neighbors)
    Hey, Bears fans -

  24. #24
    The Strategist Frankoman's Avatar
    • Join Date
      Feb 2009
    • Posts
      3,252
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      America
    • Photos
    • Reputation
      1,625,034
    • Rep Power
      16,272

    Default

    Maybe it's because I train my grip all the time, but I can do my max 1r 285 with no grip troubles at all. basically, the past 2 years ago every time I'd go to the gym I'd do a little grip trainer where I'd take a dumbell, started at 60, and just hold it. Wouldn't use my legs to cheat or anything. I hold it until I can't hold it any more. And it gets hard. Then when Ic an't hold I do my best to not let go. I let it slowly slip until I physically can not hold it at all and it falls out of my hand. I'd do that till I got good then moved up in weight. Eventually I was on about 85 pounds for roughly 3 minutes. Then I stopped going to the gym for a while. Now whatever day I do traps (usually shoulder day) I throw that in as well.

    This along with squeezing tennis balls and those grip things have given me a strong as hell grip. as a matter of fact, my forearms are almost as big as my biceps
    "If a job is worth doing, it's worth doing properly."

    "You've got to build the house before you paint it." - muscletrainerd

    "Bodybuilding is a marathon; not a sprint." - Coach

  25. #25
    Banned
    • Join Date
      Jul 2010
    • Posts
      2,700
    • Years Exp
      6-12 Months
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Soviet Maryland
    • Photos
    • Reputation
      0
    • Rep Power
      0

    Default

    Quote Originally Posted by Spartigus View Post
    Aparently the over-under alternate grip can put a lot of stress on one of your biceps. You could try the hook grip. Its where your thumb is between your fingers and the bar.
    It only stresses the bicep if you bend your arms. Even the slightest bend puts you at great risk for injury. Other then this, if you're form is spot on and your arms are there to only connect your hands to the bar and not support it, you should be just peachy.

 

 

Similar Threads

  1. Improving BMI, Weight, Wii Fit Age
    By Dream(body)Theater in forum Fat Loss
    Replies: 3
    Last Post: 06-11-2009, 04:31 PM
  2. Close grip compared with wide grip bench press
    By JammyGiant in forum Strength Training & Workouts
    Replies: 25
    Last Post: 03-18-2009, 09:19 AM
  3. Need help on improving bench press
    By Radio in forum Exercises
    Replies: 36
    Last Post: 03-16-2009, 10:57 PM
  4. improving recovery
    By bigandstrong in forum Strength Training & Workouts
    Replies: 1
    Last Post: 08-04-2008, 11:07 AM
  5. Improving chin up performance?
    By Nyghtbringer in forum Muscle Building Workouts & Training
    Replies: 17
    Last Post: 02-21-2008, 04:30 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Follow M&S
Contact Us

Muscle & Strength, LLC
1118 First Street South
Columbia, SC 29209
PH: 1-800-537-9910
Email: click here

McAfee SECURE sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams
© Copyright 2013, Muscle & Strength LLC. Images copyright of their respective owners. Contact Us | Affiliate Program | Terms of Use