Deadlift Grip Strength

[nav13]

Ok so I've been doing deadlifts once a week on back day 5 sets of 6 reps in which first two sets are usually a warmup.

1st set: 135 lbs
2nd set: 225 lbs
3rd set: 315 lbs
4th set: 345 lbs
5th set: 365

I was hoping my grip strength would increase each week but it always gives out before my back and legs do. Any tips on how to increase my grip strength so I can get a full workout to failure before my grip gives out? As of right now I'm planning on gripping a bar with 315 lbs or more every day I go to the gym. Any other good ideas?

[l2elapse]

wrist straps are a cheap and effective method

[auslifta]

How are you gripping the bar?

[spoonta66]

One hand facing forward and one facing backwards. Get some grip trainers, your grip get stronger and all your maxs will improve. Don't know why but it worked for me!

[rockinred]

Also a lot depends on the bar as well. Some of the bars in the gym are real slippery and some have a really rough metal cut. Chalk can help as well. Aside from that, you just have to improve your grip strength with all the various fore arm and grippers techniques.

[juice box]

have u ever done rack pulls its a half off a dead lift helps with lockouts and you can do a ton of weight that will help it will get you used to holding more weight............

[dec11]

just use chalk and keep with it, im the opposite, my back and legs will miss before my grip ever will. hold the lift at the top as long as you can when down to your last few heavy sets

[busybody]

lifting straps will help big here and let you tackle the heavy weight, but you will lose grip strength
using the straps. I advise using the straps only for the really heavy sets, and tackling whatever
you can with just hand strength (so that you don't go backwards on hand strength).

[The_Irish_Dave]

Your grip will increase if it's used to heavier weight. I agree with juice box. Lock outs or partials with a bigger weight will get your hands/forearms used to a heavier weight and when you lift your normal weight for your sets it will feel easier. What worked for me was just doing pyramid sets and putting a heavier weight for 1 or 2 reps at the end. I thought I could never hold onto 400 at one stage. The body adapts as soon as you shock it. And yes, always use chalk. I never used straps. Keep it simple.

[DaNKahoLIc]

dude just use straps

[dec11]

dude just use straps

and that increases grip strength, how?

[nav13]

Yeah I don't wanna go wrist straps because I know it can detrimental to grip strength overall if you start to rely on them. I will definitely give everything you guys mentioned a try. Thank you for the helpful hints.

[spoonta66]

Google "Captains of Crush" is a full grip training system. I have not used them but my old gym used to sell them. One of the sales guys (also a PT there) showed me the massive grip strength that people are capable of by training thier grips the exact way they would any other part of the body. He could crush whole raw potatoes and unopened beer cans with his bare hands. He is on Gripper 3 (#6 of 8 levels)

Only 4 people have ever closed the gripper 4 (#8 of 8) Tommy Heslep, Magnus Samuelsson, Nathan Holle, David Morton and Joe Kinney

[jamesjukine]

WOW what a game used xbox games

[Sicko]

Ok so I've been doing deadlifts once a week on back day 5 sets of 6 reps in which first two sets are usually a warmup.

1st set: 135 lbs
2nd set: 225 lbs
3rd set: 315 lbs
4th set: 345 lbs
5th set: 365

I was hoping my grip strength would increase each week but it always gives out before my back and legs do. Any tips on how to increase my grip strength so I can get a full workout to failure before my grip gives out? As of right now I'm planning on gripping a bar with 315 lbs or more every day I go to the gym. Any other good ideas?

Tie a 10lb weight (or whatever you feel comfortable with) to a bar. Find a staircase or second story window and lower and raise the weight by wrapping it up and letting it down. Do this several sets till failure. This is designed for forearm development, but works effectively to build strength/endurance in grip as well. Use caution your first day otherwise you might not be able to zip up your jeans without cramping the next day..heheheh..this one is a creeper for soreness...
BTW..keep your arms stationary usiing only your hands to raise and lower the weight.

[dec11]

just keep pegging away at your deads mate, trust me it'll come. my torso would detach from my legs before my grip would give on deads, reason being? from day one 20yrs ago at aged 16 ive been deadlifting, it takes a bit of time.

[UnderTheRose]

A lot of good advice here...but I'm with "Dec11" on this one, just keep doing it and it'll come!

Some of the tricks I've learned are to utilize your grip strength whenever possible. Try loading the plates on the bar by grabbing the Hub, start with a 5lb, the 10", in no time you should be able to do a quarter. Lay them fat on the ground and surround the hub with your fingers, squeeze and pick up, rotate and load on the bar. I've seen a couple guys do it with a plate, personally I can load a 35lbr (about all there good for anyway) Also when I do pullups I use a towel and when I do tricep rope pulldowns I squeeze the rope about an inch from the knot, making sure I don't put pressure on the knot.

I have used aides in the past such as Captians of crush etc. Just don't like training my grip...try some FatGrips on your DB and Bar those help as well.

NEVER USE STRAPS!!

Good Luck!!!

[gmantheman]

Has anyone else tried a hookgrip? I tried it a few times but the discomfort outweighs the benefits.

[dec11]

Has anyone else tried a hookgrip? I tried it a few times but the discomfort outweighs the benefits.

i do for low rows, just get a set thats well padded

[gmantheman]

i do for low rows, just get a set thats well padded

I am not sure we are talking about the same-thing. I mean that you tuck your thumb in an and wrap you hands and finger around it.

[sensaispike]

Just use chalk and an alternating grip, your grip will get stronger with time….. it’s pretty funny I never use straps for deadlifts but I use them for almost every other back exercise as they make the movements easier on my tendonitis.

[UnderTheRose]

Has anyone else tried a hookgrip? I tried it a few times but the discomfort outweighs the benefits.

Very painful at first but you will get used to it...Keep with it, very useful for breaking a plateau if you can handle the weight.

Alot of Olympic Lifters use it when doing snatches and grabs.

Do you pull sumo or conventional???

Good Luck

[gmantheman]

Very painful at first but you will get used to it...Keep with it, very useful for breaking a plateau if you can handle the weight.

Alot of Olympic Lifters use it when doing snatches and grabs.

Do you pull sumo or conventional???

Good Luck

I usually pull conventional. I may use the hook grip next week for my warm-up sets just to get use to it again.

[youngbb333]

To increase my grip strength I use Heavy Grip. Also chalk can be a good help

[devildog1967]

Lots of wrist curls down to open fingers and curl back up. Rock climbers use it

[dec11]

I am not sure we are talking about the same-thing. I mean that you tuck your thumb in an and wrap you hands and finger around it.

ah, sorry, i skim read and saw lifting hooks

[dec11]

.......

[gbrice75]

If you're looking to increase grip strength, just stick with it, use some chalk, train with grip trainers, etc. If you're looking to max out to train the various muscle groups but can't due to lack of grip strength, use straps or hooks. Note the latter will NOT help increase grip strength; in fact, it will likely weaken your grip as you'll come to rely on your wrists more than your own grip.

[Nooomoto]

Chalk works wonders. If your gym doesn't allow it, you can buy liquid chalk and be discreet.

[dec11]

Chalk works wonders. If your gym doesn't allow it, you can buy liquid chalk and be discreet.

bought some off ebay and its called pole dancing chalk, guess what was written on my card statement? fvcking 'pole dance' lol, bet they thought she was some cheap skank at 9.99 lol

[nav13]

Haha thats pretty funny.

[Nooomoto]

bought some off ebay and its called pole dancing chalk, guess what was written on my card statement? fvcking 'pole dance' lol, bet they thought she was some cheap skank at 9.99 lol

Lol...do you feel any sluttier after using it?