Deadlift failing because of grip
yondaime8
Posts: 103 Member
Hi all,
Lately I've been working on my deadlift and my numbers have been rising steadily. Currently I am at 115 kg for 3 reps, I'm proud of my progress so far given I'm still a beginner.
However as I started trying to get past the 120kg I manage 1 rep at best and fail not because I can't lift the weight but because my grip gets wobbly and I can't manage to raise the bar steadily completing the rep, even though I feel strong enough to lift the weight.
I use a mixed grip, no straps.
Lately I've been working on my deadlift and my numbers have been rising steadily. Currently I am at 115 kg for 3 reps, I'm proud of my progress so far given I'm still a beginner.
However as I started trying to get past the 120kg I manage 1 rep at best and fail not because I can't lift the weight but because my grip gets wobbly and I can't manage to raise the bar steadily completing the rep, even though I feel strong enough to lift the weight.
I use a mixed grip, no straps.
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Replies
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If your grip loosens, your body is going to compensate elsewhere to get the weight up; your form is breaking down even if it's just your grip. I wouldn't advance the weight any further until you improve your grip strength.2
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You're probably right. But will deadlifting alone improve my grip strength or would I need to add some accessory work like farmer's walk ?0
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You're probably right. But will deadlifting alone improve my grip strength or would I need to add some accessory work like farmer's walk ?
Deadlifting (or anything you do with a similar grip) will help. Lighten the load and on the last rep, hold at the top as long as you can. Hanging leg/knee raises are good too.2 -
_dracarys_ wrote: »You're probably right. But will deadlifting alone improve my grip strength or would I need to add some accessory work like farmer's walk ?
Deadlifting (or anything you do with a similar grip) will help. Lighten the load and on the last rep, hold at the top as long as you can. Hanging leg/knee raises are good too.
Makes sense, I'll definitely get on that asap ! Thanks for the help
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Grip takes time to build. When I was trying to build up my grip I would just hang from a pull-up bar for as long as I could. Or I would grab a heavy deadlift (say 500) and try to hold it as long as possible. Due to a multitude of issues I just use straps now, but I could barehand 545 before I quit mixed grip.1
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Have you ever used a hook grip?0
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are you using chalk? that will help. and squeeze the bar as hard as you can.3
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Chalk and thick bar work.
Try thick handled dumbbell rows.
There are all sorts of things you can do to improve your grip strength but thick bar (~2 inches) work will be the most simple.
You can buy covers on Amazon to make standard bars thicker.
Working your way up from the bottom on Captains of Crush grippers may help also.
Does it work? Well, I used to bend nails and tear phone books in demonstrations.
I have not done any bends since my scapholunate surgery but I will probably be doing it again before the end of this year.
I run into people all the time who think their grip is stronger than mine.
It rarely is even when they are considerably stronger otherwise.
Grip strength is mostly about focus, muscle recruitment and practice.
There aren't a lot of muscles affecting your "grip."
It is mostly tendons and ligaments back to your forearms.
The muscles in the forearms are a big part of your grip, until you start specializing in different grip types (pinch, etc.)
Grip failures are often due to lack of endurance instead of weakness.
Slow your reps to build endurance in your grip.
Perform your deadlifts touch-and-go style.
In other words, do not completely deload during reps or you may not build the necessary endurance.
Thick bar (~ 2 inches) pull-ups / chin-ups help, as do towel pull-ups.
Farmer's Walks with a trap bar may help also.
Dumbbells will probably be too light for Farmer's Walks if your deadlift is respectable.
You could try thick-handled dumbbell Farmer's Walks to make up the difference.
The thicker the bar, the more you will working your grip.
Don't underestimate how much your "grip strength" is currently relying on the bar being a mere 1.25 inches or so.
Chalk alone will not strengthen your grip but it will make your existing grip {strength} feel more "secure".
Mastery of Hand Strength by John Brookfield is the primer for anyone who is serious about their grip.3 -
Thanks for this post and all who responded. I just had to switch grip on deadlift because of grip but I to get it stronger so I do not run into failure based on grip again.0
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Or straps1
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Just put 135lb or 225lb on the bar and hold it for as long as possible after your main lift.0
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I usually go the easy route and DL using an alternate grip (mixed grip), but every third session or so, I use a hook grip just so I don't forget how.0
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Never let your grip strength limit your deadlift. Use straps, but don't stop training your grip.2
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Dr__Girlfriend wrote: »Never let your grip strength limit your deadlift. Use straps, but don't stop training your grip.
I agree, unless you are competing in a competition where you'll need the grip strength.
Or you think you may be in a life or death situation where your grip strength on a bar will be the difference.2 -
Meh, straps are more of a crutch then anything lolDr__Girlfriend wrote: »Never let your grip strength limit your deadlift. Use straps, but don't stop training your grip.
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Meh, straps are more of a crutch then anything lolDr__Girlfriend wrote: »Never let your grip strength limit your deadlift. Use straps, but don't stop training your grip.
Haha more like a wheelchair, but I still use them lol1 -
My grip strength is horrible in my left hand because of a stroke. Little chance it will improve. Using a weight strap is the only thing that helps me and allows me to lift heavier.2
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Well this was really a useful post, you gotta love the MFP community
Thank you all !1 -
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You can easily be in a life-or-death situation where grip strength will make a difference.RAD_Fitness wrote: »Or you think you may be in a life or death situation where your grip strength on a bar will be the difference.
Hence the phrase "Hanging on for dear life..."
If your grip strength is the limiting factor then build your grip.
If you cannot deadlift a given weight properly and with good form for the correct sets and reps because your grip is failing then you cannot deadlift the weight.
It is like claiming you can "squat 300 lbs" but you drop down maybe 1/4 of the way and your form is crap the whole time.
Your failure to properly squat 300 lbs will not impress anyone who knows what they are doing and sees you looking like a fool.
Straps will just accentuate the weakness.
Drop your deadlift weight by whatever amount is necessary (probably 50 lbs or more), slow down your reps, and do the work.
Stop letting your ego write checks your butt can't cash.
Guideline: Drop the weight by enough that you can double your current rep range for at least the first set.
Work in a higher rep range for a while (say 12 weeks) to build endurance or make sure your tempo is about twice as long.
The "tendon strength" necessary for a good grip builds more slowly than the various muscles they are connecting to.
Rushing for higher poundages than you are actually able to handle systemically is probably one of the reasons your "grip strength" is lagging behind.
Straps will make the problem worse, not better.
Straps should only be used for specific training programs or if you have a medical need for them (i.e. paralysis, missing fingers, etc.)3 -
You can easily be in a life-or-death situation where grip strength will make a difference.RAD_Fitness wrote: »Or you think you may be in a life or death situation where your grip strength on a bar will be the difference.
Hence the phrase "Hanging on for dear life..."
If your grip strength is the limiting factor then build your grip.
If you cannot deadlift a given weight properly and with good form for the correct sets and reps because your grip is failing then you cannot deadlift the weight.
It is like claiming you can "squat 300 lbs" but you drop down maybe 1/4 of the way and your form is crap the whole time.
Your failure to properly squat 300 lbs will not impress anyone who knows what they are doing and sees you looking like a fool.
Straps will just accentuate the weakness.
Drop your deadlift weight by whatever amount is necessary (probably 50 lbs or more), slow down your reps, and do the work.
Stop letting your ego write checks your butt can't cash.
Guideline: Drop the weight by enough that you can double your current rep range for at least the first set.
Work in a higher rep range for a while (say 12 weeks) to build endurance or make sure your tempo is about twice as long.
The "tendon strength" necessary for a good grip builds more slowly than the various muscles they are connecting to.
Rushing for higher poundages than you are actually able to handle systemically is probably one of the reasons your "grip strength" is lagging behind.
Straps will make the problem worse, not better.
Straps should only be used for specific training programs or if you have a medical need for them (i.e. paralysis, missing fingers, etc.)
I can think of a lot more life or death situations where hip extension is more important than grip strength.
I am not against improving grip strength at all. If you are an athlete, and you are starting to lift, and you're able to lift certain weight already and the only thing holding you back is the grip strength, I don't see a need to drop the weight in order to build your grip strength.
You can continue to build grip strength and also use straps to build your deadlift.2 -
Nothing wrong w/using straps.
Deadlifting is NOT a life and death situation and unless you're a rock climber hanging from a ledge by your finger tips, you'll NEVER be in a life or death situation where your grip strength will matter.
Nothing wrong w/developing grip strength and it should be an objective but the primary purpose of doing deadlifts is NOT to increase your grip strength.
The primary purpose of the deadlift is to increase the strength of the muscles in your glutes, quads, back and core that are activated when you do the lift.
If using straps will help you deadlift more weight, then just use them until you develop enough grip strength so that you can do w/o them.
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Nothing wrong w/using straps.
Deadlifting is NOT a life and death situation and unless you're a rock climber hanging from a ledge by your finger tips, you'll NEVER be in a life or death situation where your grip strength will matter.
Nothing wrong w/developing grip strength and it should be an objective but the primary purpose of doing deadlifts is NOT to increase your grip strength.
The primary purpose of the deadlift is to increase the strength of the muscles in your glutes, quads, back and core that are activated when you do the lift.
If using straps will help you deadlift more weight, then just use them until you develop enough grio strength so that you can do w/o them.
I agree, and I will most definitely regret using straps if I am ever in a situation where I am hanging for dear life and my grip begins to weaken.
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Nothing wrong w/using straps.
Deadlifting is NOT a life and death situation and unless you're a rock climber hanging from a ledge by your finger tips, you'll NEVER be in a life or death situation where your grip strength will matter.
i actually wouldn't say "never" People are called into action all the time and grip strength matters, i know i've been in situations in my life where grip strength (mine and also the strong men around) has played a huge role in the safety of everyone.1 -
People are called to action and grip strength matters. i know i've been in situations in my life where grip strength (mine and also the strong men around) has played a huge role in the safety of everyone.
Bravo but such situations are extremely rare.
Few people are ever involved in life threatening situations, unless they are 1st responders, involved in search & rescue or are in the military and stationed in war or armed conflict zones.
FWIW, I was an LEO for 11 years. Worked in the jails w/high risk inmates and never had to use my grip strength to save or take on anyone.
Mainly relied on the grey matter between my ears and only needed enough grip strength to hold a pen, a can of pepper spray, a pair of handcuffs or a gun (which I only used at the range).
So, while your experience is admirable, the argument that one needs sufficient grip strength in order to be prepared to save a life, really is irrelevant to the choice of whether to use straps to deadlift or not.
BTW, I did NOT say that grip strength doesn't matter at all but it certainly doesn't matter enough to quibble or obsess about whether to use straps to deadlift or not.
If you need them, use them. If you don't, don't. Simple as that.
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People are called to action and grip strength matters. i know i've been in situations in my life where grip strength (mine and also the strong men around) has played a huge role in the safety of everyone.
So, while your experience is admirable, the argument that one needs sufficient grip strength in order to be prepared to save a life, really is irrelevant to the choice of whether to use straps to deadlift or not.
what about non life threatening things like opening a jar of pickles? that happens every single day. Its really nice to not have to ask for help to open a jar. Grip strength is a great strength to have. Deadlifts are a full body workout, that includes grip. Unless someone has some physical disability, there isn't really any reason their grip strength can't be up to par to hold onto the weight on the bar that their legs can lift.2 -
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I'm working hard on my grip strength (hypermobile so it's pretty *kitten*), but I'm still going to use my grippas so I can lift heavy until it catches up. I've been doing farmer's walks, hanging from a bar and this thing where I kind of wind a weighted rope round a wooden pole, it's slowly but steadily improving but once I get to 80kg or so I feel it stops me getting my full reps in.
Oh and I've just started doing my accessory deads gloveless with chalk to help further improve my grip.0
https://www.youtube.com/watch?v=Fkzk_RqlYig
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