Grip Strength. Anyone else have this issue?

spicy618

Hi all,

I've been trying to reach a goal of lifting 45 lb. plates when I DL. The problem is I can't hold on to the bar for more than 2 reps.:grumble: I feel like i have the strength to lift it, but i just can't keep a hold of it.

Am I a special snowflake? i've not read any threads about this problem.

How long did it take you to fix it? How?

:flowerforyou:

jasonp_ritzert

What type of grip are you using? I usually use one overhand, one underhand and that helps. Otherwise, wrist curls can help build up your grip/forearm strength.

jquijas

You can do forearm and grip excercises i.e. wrist curls, reverse grip curls, those squeeze balls and grips. Or you can just use straps. When I lift heavy I use straps, my reasoning is my forearms and grip strength will never be as strong as my back, legs, or arms.

pandorakick

This article goes into some ways on how to train grip strength:
http://breakingmuscle.com/strength-conditioning/3-types-grip-and-8-ways-train-them

JustJennie1

Under/over grip help.

I bought straps because I have a weak grip.

Bekahmardis

I play the harp. Grip strength has never been an issue for me unless someone underestimated the strength of my fingers and hands...

jacksonpt

Under/over grip help.

I bought straps because I have a weak grip.

agreed and agreed.

spicy618

Thanks all for such speedy responses. :flowerforyou:

I'm only doing under hand grip. It helps when I do - 1 hand overgrip and 1 hand undergrip. But i was told this won't help me correct the problem.

Great suggestions, thank you.

BTW, has anyone heard of "Farmers Walk"? Holding dumbells as heavy as you can stand, and just walking with them.

ahviendha

the #1 thing which helped me, was using my left/weaker hand to put on the clamps for weights. after a couple days of forcing myself to do that, my grip strength much improved.

but also one over, one under helps too!

tigersword

Hook Grip.

http://en.wikipedia.org/wiki/Hook_grip



Or mixed grip like others have suggested.

Grip strength takes time. Personally I never use straps, I've never had an issue with grip strength.

StaticEntropy

This article goes into some ways on how to train grip strength:
http://breakingmuscle.com/strength-conditioning/3-types-grip-and-8-ways-train-them

Very good link. Actual pull-ups/chins would be better than just hanging. Also, Kroc rows (DB rows for 20+ reps) are awesome for grip strength.

I don't like wrist curls for grip strength. I think they are a waste of time.

spicy618

This article goes into some ways on how to train grip strength:
http://breakingmuscle.com/strength-conditioning/3-types-grip-and-8-ways-train-them

THanks! Just read this from the link you posted. :flowerforyou:

Farmer Carries:

My personal implement of choice for farmer carries is the kettlebell, but you can also use dumbbells, hex bars, straight bars, large water bottles, suitcases—anything you can carry that hangs from your hands. Pick up one or two and walk as far as you can with it. Make it challenging. This not only trains support grip strength effectively, but also is a heck of a full body workout!

htimpaired

I notice a problem with grip strength too, but my problem is with kettlebells, so an over/under grip won't help. I feel that I could swing or snatch a heavier weight, but I don't trust my grip strength to prevent me from flinging the bell across the room!

kevinjb1

This article goes into some ways on how to train grip strength:
http://breakingmuscle.com/strength-conditioning/3-types-grip-and-8-ways-train-them

Thanks for the link. I will be trying some of these.

TravisBikes

Can't check out the links right now.

But

Mixed Grip
Chalk - liquid chalk - chalk alternative.

When lifting, hold the bar for a few more seconds at a time, to slowly increase grip strength

spicy618

Hook Grip.

http://en.wikipedia.org/wiki/Hook_grip



Or mixed grip like others have suggested.

Grip strength takes time. Personally I never use straps, I've never had an issue with grip strength.

Thanks for the picture, it helps. When i grip like this my thumb is above the other fingers, not below them as the pic shows. OR am i doing a different type of hook grip?

spicy618

Can't check out the links right now.

But

Mixed Grip
Chalk - liquid chalk - chalk alternative.

When lifting, hold the bar for a few more seconds at a time, to slowly increase grip

Oh my, chalk? That is something i've not thought about. I'm not that hardcore... :laugh: :flowerforyou:

I asked about straps and I was told, by a personal trainer, not to use straps because i will let the straps do the work, letting th weight hang and may damage my wrists???

timbrom

In Starting Strength Mark Rippetoe goes into this in some detail. Basically, the double-overhand grip (where both hands have the palms facing towards you) is the position he recommends using until you can't anymore. The reason being that grip strength is a limiting factor for most people eventually when you do deadlifts, and the longer you do the double overhand grip the better your grip strength will be, since using the double overhand grip improves grip strength.

Once the double overhand grip no longer works for you, switch to the grip where you have one palm facing towards you (typically your dominant hand, but whichever feels best for you) and the other facing away from you. That grip is stronger, but doesn't improve your grip strength. And one of the best ways to improve grip strength is to deadlift.

Rip is also pretty against using straps, since then you don't have to work on grip strength at all. But whatever floats your boat. There's guys that can deadlift 800+ lbs without straps.

jacksonpt

Can't check out the links right now.

But

Mixed Grip
Chalk - liquid chalk - chalk alternative.

When lifting, hold the bar for a few more seconds at a time, to slowly increase grip

Oh my, chalk? That is something i've not thought about. I'm not that hardcore... :laugh: :flowerforyou:

I asked about straps and I was told, by a personal trainer, not to use straps because i will let the straps do the work, letting th weight hang and may damage my wrists???

How do straps do the work for your back?

I never understood the hate against straps. I get why people wouldn't want to use them, and that's fine, but so much blanket disdain for straps... I just don't get it.

GGDaddy

This artlce is AWESOME:
http://www.bodybuilding.com/fun/glen3.htm

I followed the advice. It helped me lose the gloves, my straps, and I no longer get forearm tendonitis from curling heavier weights.

bcf7683

I play the harp. Grip strength has never been an issue for me unless someone underestimated the strength of my fingers and hands...

Congrats...............:huh:

spicy618

In Starting Strength Mark Rippetoe goes into this in some detail. Basically, the double-overhand grip (where both hands have the palms facing towards you) is the position he recommends using until you can't anymore. The reason being that grip strength is a limiting factor for most people eventually when you do deadlifts, and the longer you do the double overhand grip the better your grip strength will be, since using the double overhand grip improves grip strength.

Once the double overhand grip no longer works for you, switch to the grip where you have one palm facing towards you (typically your dominant hand, but whichever feels best for you) and the other facing away from you. That grip is stronger, but doesn't improve your grip strength. And one of the best ways to improve grip strength is to deadlift.

Rip is also pretty against using straps, since then you don't have to work on grip strength at all. But whatever floats your boat. There's guys that can deadlift 800+ lbs without straps.

Thank you.

This is exactly what is happening. The double over-hand isn't working anymore. I'm going to try strengthing them.

Which leads me to another question. Do I stay on the weights I can lift for 5 x 5, or do i attempt to lift the 45s but not reach my rep goal?

Things are getting complicated. :laugh:

spicy618

This artlce is AWESOME:
http://www.bodybuilding.com/fun/glen3.htm

I followed the advice. It helped me lose the gloves, my straps, and I no longer get forearm tendonitis from curling heavier weights.

Added to my favorites. :flowerforyou:

spicy618

I play the harp. Grip strength has never been an issue for me unless someone underestimated the strength of my fingers and hands...

Congrats...............:huh:

:laugh:

TravisBikes

Chalk helped me when I hit the 240-255 mark. I failed at 255 my first workout because my hands and grip strength weren't there, got a little sweaty and just couldn't hit it.

I had to cut back on my weights due to a couple week break, but it does really help. Also for me, helps with the OHP.

Try it, might surprise you.

wibutterflymagic

Bookmarking.

tinak33

bump

timbrom

In Starting Strength Mark Rippetoe goes into this in some detail. Basically, the double-overhand grip (where both hands have the palms facing towards you) is the position he recommends using until you can't anymore. The reason being that grip strength is a limiting factor for most people eventually when you do deadlifts, and the longer you do the double overhand grip the better your grip strength will be, since using the double overhand grip improves grip strength.

Once the double overhand grip no longer works for you, switch to the grip where you have one palm facing towards you (typically your dominant hand, but whichever feels best for you) and the other facing away from you. That grip is stronger, but doesn't improve your grip strength. And one of the best ways to improve grip strength is to deadlift.

Rip is also pretty against using straps, since then you don't have to work on grip strength at all. But whatever floats your boat. There's guys that can deadlift 800+ lbs without straps.

Thank you.

This is exactly what is happening. The double over-hand isn't working anymore. I'm going to try strengthing them.

Which leads me to another question. Do I stay on the weights I can lift for 5 x 5, or do i attempt to lift the 45s but not reach my rep goal?

Things are getting complicated. :laugh:

What program are you doing? Both Stronglifts and Starting Strength have deadlifts 1x5, not 5x5.

In any case, if you can't get to 5 reps with the 45s after 3 attempts (3 separate deadlift days), then reduce the weight 10%, so down to 120 or so and build back up 5 or 10 lbs at a time.

explosivedonut

FWIW: I had trouble holding onto the weights, so I bought some lifting gloves. They have helped my ability to hold onto the dumbbells immensely. I strongly recommend a pair. I think I bought these ones: http://www.bodybuilding.com/store/gl/155.html

Mrsallypants

First chalk or chalk substitute with overhead grip. When overhand grip fails, use a mixed grip.

For grip strength, try pull ups and chin ups, static barbell holds (do these with Fat Gripz or thick bar), Kroc Rows, and hangs.

Static holds: http://youtu.be/IyUnIuQ8t1I

Heavy DB shrugs and standing DB side bends also help. Farmer's walk is brutal.

darrensurrey

First chalk or chalk substitute with overhead grip. When overhand grip fails, use a mixed grip.

For grip strength, try pull ups and chin ups, static barbell holds (do these with Fat Gripz or thick bar), Kroc Rows, and hangs.

Static holds: http://youtu.be/IyUnIuQ8t1I

Heavy DB shrugs and standing DB side bends also help. Farmer's walk is brutal.

I'm glad I'm slow because you've saved me having to type out what I was going to reply with.

Chalk is only useful for friction issues. Straps will stop the development of your grip strength.

Could try rock climbing and keep climbing even though your forearms are pumped and solid. Works for me. Don't expect to be able to use a keyboard, hold a toothbrush or write the next day, though. :laugh: