Just started weight lifting: Any solutions for weak grip strength?

KimmyKicksAss

Hi Fellow MFPers!

I am on my 4th week of StrongLift 5x5. I always have had a weak grip (I'm only 5 feet tall) and I could tell it is hindering me on my dead lifts (PR of 125lbs! woot!). I can still feel the stiffness in my fingers after 24 hours of yesterday's workout.

What can I do to combat this problem? Should I start doing grip exercises (which ones)? Is there a special type of glove I can use (which ones)? I apologize in advance if this question has been asked before but I couldn't find it in the 10 pages I searched for it. I hope I'm not alone out there with this weak grip problem.

Thank you so much in advance! I love this website and its community

arditarose

Mine got better just from simply going in to do my workouts 3-4 times per week. You're not using gloves, are you? That will not help.

jemhh

When I had this issue, I was advised to either hang on a pullup bar, working my way up second-wise, or to lift and hold a heavy barbell and work on increasing the amount of time I would hold it.

KimmyKicksAss

Is using gloves not recommended?

I am currently using Harbinger gloves for three weeks now since I noticed I was developing calluses

_bellator_

I use simple heavy-duty cotton lifting straps. I was getting pre-arthritis from heavy lifting before I started using straps. My grip would give out far before my legs/back. It was very frustrating.

I know lots of people hate on the use of gloves and straps and belts, but I really don't care. I used to lay awake at night with the joints in my hands hurting so badly. Since I started using the straps, my lifts have gone way up, and I have absolutely zero pain in my hands now.

KimmyKicksAss

Where does one find these lifting straps?

arditarose

on the internets

_bellator_

Google "cotton lifting straps"...they're cheap and readily available. I hope they help you as much as they've helped me. It takes a few workouts to get used to using them, but it gets very easy with practice

jfitnessguru

For grip strength i would normally do farmers walk carries with dumbbells or simply train without gloves that will gradually increase your grip strength overtime. From time to time i use chalk or straps when i do DL or rack pulls but i love the feel of the bar without use of chalk or straps. Have patience your grip strength will increase as you continue to DL. Keep crushin those PRs!!

icemaiden37

I've had operations on my wrists which affect my grip strength so I use straps for deadlifts once I've done my first set without straps. They're rather snazzy!



If I leave them lying around in the gym none of the boys will touch them for fear of their testosterone levels dropping!

KimmyKicksAss

Thank you so much guys for all this information! I appreciate all your help

kwtilbury

KimmydeJong wrote: »

Where does one find these lifting straps?

You can get basic cotton lifting straps at Wal-Mart for $5.

AbsoluteTara79

You can try a mixed grip too. And make sure that you're gripping correctly - the bar contact should be on the lines where finger meets palm, not on the palm squeezing that little pad where callouses develop.

kerbeya1

KimmydeJong wrote: »

Where does one find these lifting straps?

Your grip strength will never get stronger of you use wraps. Wraps are for weight you literally can't hold. Work your four arms that's where grip strength comes from!

Packerjohn

All good suggestions. You might also want to check out Therapy Putty. Here is a sample: http://www.amazon.com/Therapy-Putty-Resistive-Theraputty-strengths/dp/B001ANL5BY/ref=sr_1_1?rps=1&ie=UTF8&qid=1440549875&sr=8-1&keywords=therapy+putty

You can get various strengths and squeeze it in your hands while sitting around, etc.

jessef593

Honestly avoid straps if you can, give lifters chalk a try. It still allows you to grip without a handy cap. Just helps increase the friction and reduce any moisture on the bar. Grip strength comes with time, work your forearms, hold onto heavy weights for time and even doing pull-ups will help incredibly. Do you do alternating grips when lifting? (Palms facing opposite directions)

KimmyKicksAss

No I haven't tried alternating grip yet. I see people do it all the time and I haven't researched which hand faces away and which hand faces towards you.

If you're right hand-dominant, does the right hand face away from you? My next deadlift training is this Friday.

hekla90

Didn't know my height influenced my grip strength! Personally if I'm having a sweaty hand day I use dry hands since it's what I use for pole. Gripping more often will strengthen your grip strength too. You've only been doing this a month. Also might try different grips for dead lifts. There's quite a few different ones, look around and find what works for you. I personally use a hook grip. But I'm not sure it would work great with gloves. Maybe my calluses help my grip strength too

Mistraal1981

KimmydeJong wrote: »

No I haven't tried alternating grip yet. I see people do it all the time and I haven't researched which hand faces away and which hand faces towards you.

If you're right hand-dominant, does the right hand face away from you? My next deadlift training is this Friday.

Hi, try it both ways and see what feels more comfortable. For me my right hand is palm away from me, left hand is palm towards me. I am right handed.

kindrabbit

I'm seeing slow progress in my grip strength whilst doing chin ups and hanging leg raises. I have also noticed that gloves don't make any difference to grip strength. I still get calluses with the gloves but they're not so painful while I'm actually doing the exercise.

mike_bold

jessef593 wrote: »

Honestly avoid straps if you can, give lifters chalk a try. It still allows you to grip without a handy cap. Just helps increase the friction and reduce any moisture on the bar. Grip strength comes with time, work your forearms, hold onto heavy weights for time and even doing pull-ups will help incredibly. Do you do alternating grips when lifting? (Palms facing opposite directions)

+1 train your grip like anything else. No straps or belt. Chalk and alternating grip will help on those heavy deadlifts.

azulvioleta6

Packerjohn wrote: »

All good suggestions. You might also want to check out Therapy Putty. Here is a sample: http://www.amazon.com/Therapy-Putty-Resistive-Theraputty-strengths/dp/B001ANL5BY/ref=sr_1_1?rps=1&ie=UTF8&qid=1440549875&sr=8-1&keywords=therapy+putty

You can get various strengths and squeeze it in your hands while sitting around, etc.

This is my recommendation too.

If you continue to have problems, look into seeing a physical therapist.

Unknown

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piperdown44

I thought I had a grip problem but what it really was…was sweaty palms.
Grip was giving out because the bar kept slipping. Switched to using chalk (even the liquid kind at a gym that bans it) and the problem was solved.
And, after a good solid deadlift session, I expect my hands to be a bit stiff and sore the next day. After all you're picking up and putting down heavy weight for sets and reps.

SonyaCele

reverse grip, chalk, squeeze the bar as hard as you can every time you hold any weight. that will help develop your grip . It takes time to build those muscles, just like any other muscle. There is no need for straps . Just squeeze the bar , get strong.

yusaku02

Mistraal1981 wrote: »

KimmydeJong wrote: »

No I haven't tried alternating grip yet. I see people do it all the time and I haven't researched which hand faces away and which hand faces towards you.

If you're right hand-dominant, does the right hand face away from you? My next deadlift training is this Friday.

Hi, try it both ways and see what feels more comfortable. For me my right hand is palm away from me, left hand is palm towards me. I am right handed.

I'm just starting to experiment with a mixed grip but I do it the other way. Right palm towards me, left palm away. I'm also right handed.

Sam_I_Am77

This is great for your upper back and will absolutely work your grip strength,

https://www.t-nation.com/training/kroc-rows-101

KimmyKicksAss

Thanks guys! I do pull ups about 2-3 times a week and have now supplemented with holding the empty bar for 10-15 seconds for 3-5 sets as suggested in the stronglift link above. Boy, were my forearms trembling yesterday!

Also, the reason for stating my height is to give perspective on how small my hands are. My thumb will just barely wrap around the bar and touch the other side of my fingers. That is why I'm worried about deadlifting higher weights in the future because of slippage. I'll let you know how my deadlifts goes tomorrow.

I really appreciate everyone's input! Thank you so much

kami3006

KimmydeJong wrote: »

Thanks guys! I do pull ups about 2-3 times a week and have now supplemented with holding the empty bar for 10-15 seconds for 3-5 sets as suggested in the stronglift link above. Boy, were my forearms trembling yesterday!

Also, the reason for stating my height is to give perspective on how small my hands are. My thumb will just barely wrap around the bar and touch the other side of my fingers. That is why I'm worried about deadlifting higher weights in the future because of slippage. I'll let you know how my deadlifts goes tomorrow.

I really appreciate everyone's input! Thank you so much

You could get a smaller bar too.

skeo

This is one of biggest issues, I was griping to my husband this morning when we were trying to do pull-ups, that my baby sized hands are not able to grip the bar correctly. What I've noticed is just with more strength training, just like much of everything else, your grip gets stronger. But to train grip specifically I did "farmer's walks/carries" with 35/45 lbs plates in each hand and walked around for about 30-45seconds, it challenges your grip and endurance. That, and to help with DL I used reverse grips or chalk. I personally ditched the gloves a long time ago, the extra fabric was putting too much space between my hand and the bar, resulting in a weaker grip.

and just from personal experience, with or without gloves, you will develop calluses with weight lifting, might as well just chalk them up to badaxxery. Keep it up!

DvlDwnInGA

Liquid chalk, farmers walks, static hangs, more dead lifts.