Fat Gripz for benching and deadlifting.

ana3067

dbmata wrote: »

ana3067 wrote: »

Have you tried any simple changes in how you grip or have these not helped either? Mixed grip and hooking work well for me (I make sure to alternate arms for mixed grip, I can currently only do straight overhand grip for a few reps in a row before I start slipping).

I already do an alternate grip, good amount of chalk. The hook I can't really do, I can't my thumb in on those fingers and keep it there once the bar is off the ground.

As for grip, I haven't rock climbed since hurting my knee, but I do landmine rows with a towel, ISOs, light pendlays with towels and I have a pretty weak hand gripper from Harbinger. I'm going to pick up a captains of crush one here soon.

I sometimes have issues with hooking as well, actually.

Agree with the guy above, I used to use chalk a LOT, for every set. Now I only use it if my hands are just super slippery for some reason. I also do aim to use overhand grip as much as possible, but if I know that doing it will result in dropping the bar then I will mix it.

Are you forced to use a specific DL variation right now? I've noticed that my grip is different for different variations. I think so far my grip is best on sumos, but I'm not sure if that's to do with my proportions or just comfort.

TFaustino67

DopeItUp wrote: »

dbmata wrote: »

Yup, it did at 455 right before lock, and 405 at rep 4. I've got the gas for 5 reps easy of the 405, but grip doesn't last for it. I'm thinking of donning the straps, so when the grip fails, I can still at least get the DL work in.

Don't do this. When I was struggling with DL grip, I started using straps because everyone says not to let grip strength limit your workout. This is the worst advice possible unless you want to use straps for everything. Within a few months my grip strength had detrained enough to have trouble with just heavy rows and pull-ups. And it took FOREVER to get it back.

My tips thus far along the must-make-grip-strength-better route:

1) Avoid plate pinches, wrist rollers, etc. They are fun and will make your forearms burn but do not translate.
2) Do not use chalk except on max effort set (if needed).
III) Use double overhand grip for as many sets as you can until...you can't.
5) Do some heavy row work. I actually do two different rows per week (seal rows and kroc rows). Pull-ups are great too.
C) Try to do something that works you grip, every workout.
4) If you need supplemental grip work, do heavy rack pulls and hold the weight as long as possible. Also some simple bar hangs from a pull-up bar can help. Both are immensely painful. Make sure you are duplicating the type of grip work that you want to improve. Which basically means, make sure you're holding a bar in your hands isometrically.

Best of luck at your comp.

Thanks for this - was looking for some ideas myself.

TFaustino67

ana3067 wrote: »

dbmata wrote: »

I was doing grip strength exercises before for my tennis elbow but I've not been doing them.. but they did help me improve my grip strength.

Was curious what if anything you might be doing for that T elbow - I'm going through the same right now.

dbmata

the elbow t?

Flossing the *kitten* out of it, ignoring it. Getting pissed off over it. "Massage" that involves a tiny woman destroying me with the strength of a valkyrie.

So, the basics. I'm going to mention it to my doc on weds. I developed it over my winter bike sessions last year, and hasn't gotten better after increasing the variation of movement and cutting out the bike sessions.

dbmata

natecooper75 wrote: »

Try holding your last rep of each set for a 10 count. I have seen or heard about this technique being used by some of the pro powerlifters with most saying that it works well.

I've been adding that for the heavy singles and triples. It's a bugger.

civilizedworm wrote:

Farmers walk? Helped my grip strength.

I could rig that up at home I think. I've got a ton of ropes and webbing, and some concrete that has to be moved. A little pvc for handles. Bingo, bango, bongo... bonfire of my vanity.

civilizedworm

I just grab some heavy dumbbells and go for a walk. Of course max weight is limited, but would love to see what you hack together!