Rack Pulls\Grip\Lockout

CarlKRobbo

Relating to Deadlift... For those who are not aware, I compete in powerlifting. So i "need" to pull huge weights... (What powerlifter doesn't want to Pull 600+ Lbs!!) My dream goal for end of the year is 662Lbs\300KG (Currently at 275KG\607lbs). I'm in the 205Lb\93KG weight class.

So.... My New program has Rack pulls. 1 - To fix my weak Grip. 2 - To help my lockout

However, these Seriously Shred my hands.. to the point that 1 - 3 weeks ago I tore a Callous, and 2 - Today, it took my grip strength away, preventing my ability to finish the Deadlift workout..

So I'm thinking to drop them... As i can do plenty for Grip (I have CoC #1 in work, 2, 2.5 at home), and Lockout work can be covered with the Band Deadlifts.

My Weak points on Deadlifts are -
"grip" - I didn't fail 280KG for grip, it was lockout from Knees, (CoC\Farmers can cover this)
Quads - We have 4 squat days - small on accessory days, heavy on squat Day.
Lockout - Upto knee is ok.. from there it can struggle. (Band Deadlifts can cover this)
Speed - I am one SLOWWWWW lifter (Speed Deadlifts can cover this)

_benjammin

Safe to assume you use chalk?

cajuntank

Ed Coan has a video addressing grip for deadlift. The 8:40 mark is where he talks about grip and ab workout for deadlift
https://www.youtube.com/watch?v=-febRoO0gG0

DopeItUp

Good luck. I'm curious myself. Have always struggled with grip and tearing the hell out of my hands. I did a stint of heavy rack pulls or hanging from the pull-up bar or doing rack-pulls and holding for time (like 500lbs for max time). All it did was hurt the hell out of my elbows and tear the living crap out of my hands.

Also did the CoCs, those were especially useless. I think it was because the grip trainers train your "dynamic" grip strength (crushing strength) but what you really need for a deadlift is that isometric strength. I did experiment with closing a bigger CoC with two hands and then just trying to hold it closed for time. I should get back to that, I didn't do it long enough to notice any effect.

Oddly enough I seem to be having moderate success by just using my fingers on all of my accessory movements (like rows, lat pulls). No thumbs. The strengthening of the fingers seems to actually be having a marked effect. It makes me wonder if all of those little finger exercisers (not CoC stuff) are not just gimmicks. I actually have some in a drawer somewhere...

TR0berts

Lulz @ shakeweight in that video.

CarlKRobbo

Yes, I do chalk up.... I've been recommended Coan's Suitcase Holds before, I'll see about them (Guy who wrote the program had me do them)...
I'll see what the gym view is (VERY Old school, spit and sawdust style gym) as well as here..

@DopeItUp - Good point.... I agree. It has to be related to the movement. I'm thinking Farmers may be of more use for that.

I went back in at Lunchtime, used the fat grips, that showed up my left hand grip needs work, Maybe the tearing (It's mainly right hand) is partly due to that?

zorahgail

@CarlKRobbo - Two things have helped my grip. 1) Doing 1,000+ pull-ups in a month. 2) Holding the bar for 5-10 seconds after each heavy pull. Or, holding bar as long as possible on last rep of each set.

If I fail, it's never because of grip. Good luck!