Get a grip!

distinctlybeautiful

So I easily managed rack pulls a few days ago at 250# but today struggled like crazy with 255#. I know I shoulda just gone down, but I was feeling stubborn and just kept pushing out like 2 at a time.. 2 rough ones at a time. By the time I did go down my grip was already too shot for it to make a difference.

At one point some random guy even came over and lent me his straps. I've tried my husband's straps before and couldn't do it, but I gave it a shot with his anyway - and still couldn't do it. It's like I feel like I can't grip the bar at all with the straps there. I've used hook grip a tiny bit before but not with anywhere near this much weight, so that didn't help.

Frustrating day at the gym to say the least..

So what do y'all recommend!? Are there different kinds of straps? Tricks to use them or get used to them? Do I just have to keep building my grip or working on a hook grip? Did I mention I'm frustrated

rybo

1. Work on a hook grip
2. Roll the straps around the bar towards your hand
3. Do other grip work to build your strength.

mmapags

Rybo, what are some good grip strengtheners that you know of. I struggle with my grip once I get above 225 or so on deads.

piperdown44

Farmer walks work well. You can just grab dumbbells and either hold as long as you can or walk with them. Another is getting 2 plates, like 2 5lb plates and pinching them together as long as you can. Lastly, hang from a pullup bar as long as you can.

I gave my straps to another lifter after I got a set of Versa grips. I don't use them for DL but do for higher rep RDL or for doing bent over BB rows.

rybo

piperdown44 wrote: »

Farmer walks work well. You can just grab dumbbells and either hold as long as you can or walk with them. Another is getting 2 plates, like 2 5lb plates and pinching them together as long as you can. Lastly, hang from a pullup bar as long as you can.

All these. Single arm hangs are great once you can easily hang for 45+ seconds

mmapags

Cool! Thanks to both of you.

Keladelphia

As far as the use of straps there is definitely a huge learning curve (and a wear in period if they're new straps). It took me months to get used to using them. I don't think there is a trick, it just comes with repetetion of use.

There are different types of straps that suit different lifts better than others. My personal preference (mostly for snatches and various snatch and clean pulls are the first link below. I use them everyday and while they took a while to break in they are perfect and beyond easy to use now: Edit to add: I use hook grip 100% of the time when i'm not using straps which takes an even longer time to get used to than using straps.

https://www.amazon.com/Lifting-Wrist-Straps-Rip-Toned/dp/B00COY99U2/ref=pd_lpo_vtph_200_bs_tr_t_2?_encoding=UTF8&psc=1&refRID=CSB9RV09V7JB95XSDKT8

I know a lot of people at my gym prefer the ones that are sewn together for oly like these

https://www.amazon.com/IronMind-Sew-Easy-Lifting-Straps-pair/dp/B001NDCGGO/ref=sr_1_64?s=sporting-goods&ie=UTF8&qid=1500577142&sr=1-64&keywords=lifting+straps

And a bunch of my powerlifter friends prefer this style for rack pulls and deads

https://www.amazon.com/Lifting-Neoprene-Power-WeightLifting-Training/dp/B0145V6ISM/ref=sr_1_18?s=sporting-goods&ie=UTF8&qid=1500576977&sr=1-18&keywords=lifting+straps

https://www.amazon.com/Nayoya-Weight-Lifting-Straps-Adjustable/dp/B00HUFXZG4/ref=sr_1_29?s=sporting-goods&ie=UTF8&qid=1500577106&sr=1-29&keywords=lifting+straps


I personally just use a switch grip for deads and rack pulls, my back will fail me before my grip ever does.

not_a_runner

I use an over/under mixed grip, I've never hand any weight I couldn't hold on to using a mixed grip.

I also like versa grips over straps.

distinctlybeautiful

@Keladelphia Thanks! The first link.. those are the kind my husband has and the kind this guy let me use, but I definitely haven't gotten used to them. I know I probably just need to work on it, but it's hard for me to want to set aside time to back of the weight and work on my grip, as necessary as I know it is. I like the look of the ones in that third link a lot, but somehow they seem like they take your own grip out the picture much more than the others do.

@TresaAswegan Thanks! Those look interesting. Rack pulls are the only lift I feel like my grip may be holding me back on. I've read that's pretty common.

distinctlybeautiful

Are these at all useful for strengthening grip?

pbryd

rybo wrote: »

All these. Single arm hangs are great once you can easily hang for 45+ seconds

I like doing these at the end of a workout but I normally forget to do them.

Good way to finish the workout and get a nice stretch of the spine and shoulders.

subcounter

distinctlybeautiful wrote: »

So I easily managed rack pulls a few days ago at 250# but today struggled like crazy with 255#. I know I shoulda just gone down, but I was feeling stubborn and just kept pushing out like 2 at a time.. 2 rough ones at a time. By the time I did go down my grip was already too shot for it to make a difference.

At one point some random guy even came over and lent me his straps. I've tried my husband's straps before and couldn't do it, but I gave it a shot with his anyway - and still couldn't do it. It's like I feel like I can't grip the bar at all with the straps there. I've used hook grip a tiny bit before but not with anywhere near this much weight, so that didn't help.

Frustrating day at the gym to say the least..

So what do y'all recommend!? Are there different kinds of straps? Tricks to use them or get used to them? Do I just have to keep building my grip or working on a hook grip? Did I mention I'm frustrated

I mean Hook grip is nice but you're not gonna get to your max in a few goes. Takes months and months of training, and definitely not close to your max's.

Alternate grip is your answer for a fast solution. Grip strength is important but there are better ways to train it rather than risking an injury with poor grip & posture.

Packerjohn

Nice T-Nation article recently on grip strength.
https://www.t-nation.com/training/the-ultimate-grip-strength-test

piperdown44

distinctlybeautiful wrote: »

Are these at all useful for strengthening grip?

The top one might if all you do is hold as long as you can.
The grippers, from what I read, improve pinching/crushing grip strength but not much carry over to static hold strength.

Fat bar grips are supposed to work too https://www.amazon.com/Fat-Gripz-Ultimate-Builder-Blue/dp/B005FIS14Y

Versa grips (straps) https://www.amazon.com/Versa-Gripps-Weight-Lifting-Straps/dp/B002Y2S6K8

trigden1991

The only way to get a stronger grip is to train your grip.

pdxhak

I had been experiencing the same issue. Grip strength was impacting deadlifts and rack pulls. Straps were not working for me. I recently bought Cobra Grips and they work great.