Losing Grip on Deadlifts

JTick
JTick Posts: 2,131 Member
in Fitness and Exercise
I lifted 175 last week and was fine...put on 180 lbs today and apparently that was the tipping point for my grip. I'm doing 5x5, so I'm not doing endless reps, but still by rep 3 I'm slipping. The rest of my body feels like it can handle the weight. How do I fix this? Should I stay at 180 for a little while and see if my grips catches up?
«134

Replies

  • GetSoda
    GetSoda Posts: 1,267 Member
    Chalk.
    Mixed grip.
  • Elektrolyfe
    Elektrolyfe Posts: 151 Member
    Alternate grips (Over Under)

    Chalk

    Straps

    I am still able to do alternate grips on 405+
  • JTick
    JTick Posts: 2,131 Member
    I am using an alternate grip, have been since about 125 lbs. I am not sure if my gym allows chalk...is that something I would be able to wipe off the barbell after I'm done?
  • JTick
    JTick Posts: 2,131 Member
    Also, how exactly do you use the straps? I've seen them, but haven't really been able to comprehend how they work.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    are you gripping the bar correctly?

    you should really try and have it right where your knuckle meets the palm of your hand...if you have it in the plam of your hand you will jack your hand up and lose grip ..

    You can also do some grip exercises to strengthen...I do mixed grip at 380#....
  • Elektrolyfe
    Elektrolyfe Posts: 151 Member
    This video shows what I do

    http://www.youtube.com/watch?v=Uv_ibNvIoog

    How are you doing in your other lifts? I found my forearm and grip strength increase naturally through doing other compounds and definitely on weight pullups/chinups
  • GetSoda
    GetSoda Posts: 1,267 Member
    Most chain gyms don't allow chalk anymore. You can use liquid chalk, or just be really discrete by using a chalkball. Chalk helps dry your grip. SUPER handy if you have sweaty hands.

    In your case though... I'd avoid straps for the time being.

    One thing that helped my wife is just to stand and hold the bar after her reps as long as she can. She started having grip issues around the same weight. Now she can pull 220 and hold the bar for more than ten seconds - double overhand grip.

    ps- if you use gloves, try without.
  • bumblebums
    bumblebums Posts: 2,181 Member
    Chalk was going to be my suggestion, too... You can avoid making a mess if you get some sidewalk or blackboard chalk and apply it to the part of your palm where the fingers meet the hand (right where the calluses are). That's all the chalk you need for a secure grip.

    Gloves are a poor substitute for chalk because they increase the diameter of whatever you're trying to grasp. That makes gripping harder. If your hands are already small, that only makes things worse. If anyone at the gym gives you trouble, offer to wipe down the bar and lifting area afterward and explain why we use chalk.

    As far as strengthening your grip, hanging exercises (pull-ups and chins) have been mentioned, and you could try farmer's walks.
  • DavPul
    DavPul Posts: 61,406 Member
    What's wrong with using straps?
  • jdm_taco
    jdm_taco Posts: 999 Member
    straps


    I prefer to force me grip strength to increase by not using straps.
  • bumblebums
    bumblebums Posts: 2,181 Member
    straps


    I prefer to force me grip strength to increase by not using straps.

    Ditto... There is a place for straps, but I don't think a novice lifter should be using them.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    straps


    I prefer to force me grip strength to increase by not using straps.

    Ditto... There is a place for straps, but I don't think a novice lifter should be using them.

    Agreed.
  • DavPul
    DavPul Posts: 61,406 Member
    i prefer to not have my back strength limited by a weak grip. my back is stronger than my forearms so why would i let the forearms dictate my total volume and max lift?

    why can't he go strapless until his grip gives out, then continue with straps to complete his workout? since we all believe in the power of progression his grip strength should incrementally improve on a regular basis, no?
  • grantdumas7
    grantdumas7 Posts: 802 Member
    Look at getting a pair of Versa Grips. They are like straps but easier and quicker to use.
  • RedHotHunter
    RedHotHunter Posts: 560 Member
    Versa Gripps are da bomb!
    :bigsmile:

    Edited so as not to be a sexist jerk. Doh!
  • rick_po
    rick_po Posts: 449 Member
    Are you regripping between reps? You can set the bar on the ground, reset your grip, and do the next rep.
  • bumblebums
    bumblebums Posts: 2,181 Member
    i prefer to not have my back strength limited by a weak grip. my back is stronger than my forearms so why would i let the forearms dictate my total volume and max lift?

    why can't he go strapless until his grip gives out, then continue with straps to complete his workout? since we all believe in the power of progression his grip strength should incrementally improve on a regular basis, no?

    OP is a she. But regardless, having a strong grip is a major quality of life issue, and ideally one would want to develop that along with back strength. I would liken giving a novice lifter straps for DL to giving a calculator to someone still mastering basic arithmetic. A calculator is a great tool, but you kinda need how to do your sums to function.
  • DavPul
    DavPul Posts: 61,406 Member
    being able to grip 175 pounds for more than 20 secs is a major quality of life issue?
  • vjohn04
    vjohn04 Posts: 2,276 Member
    being able to grip 175 pounds for more than 20 secs is a major quality of life issue?

    LOL!!!
  • shutupandlift13
    shutupandlift13 Posts: 727 Member
    Chalk, mixed grip, farmers carries, dead hangs from a pull up bar, straps, liquid chalk, gloves.
  • vjohn04
    vjohn04 Posts: 2,276 Member
    Op, there's been a few options provided here. Straps, liquid chalk, street chalk, etc.

    Pick one and see what works for you. Or, you could just practice static holds.

    The straps vs no straps argument is ridiculous. Do what works for you.
  • BeachGingerOnTheRocks
    BeachGingerOnTheRocks Posts: 3,927 Member
    being able to grip 175 pounds for more than 20 secs is a major quality of life issue?

    Well......could be.

    OP, use straps. There are instructions on how to use them all over the internet.
  • quellybelly
    quellybelly Posts: 827 Member
    bump to read later. Having the same issue.
  • shutupandlift13
    shutupandlift13 Posts: 727 Member
    Op, there's been a few options provided here. Straps, liquid chalk, street chalk, etc.

    Pick one and see what works for you. Or, you could just practice static holds.

    The straps vs no straps argument is ridiculous. Do what works for you.

    I guess I kind of understand the hesitation with straps as its really NOT helping your grip strength. If she specifically wants to improve her grip strength (which chalk is honestly not much of a helper) then static holds, pull up bar hangs, and farmers carries are legitimate ways to do that but can all be done while she uses straps after her grip is shot during a workout or while using chalk during the entire workout. None of these options are mutually exclusive.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    i prefer to not have my back strength limited by a weak grip. my back is stronger than my forearms so why would i let the forearms dictate my total volume and max lift?

    why can't he go strapless until his grip gives out, then continue with straps to complete his workout? since we all believe in the power of progression his grip strength should incrementally improve on a regular basis, no?

    wait strapless...are we still talking about deadlifting?
  • amberlykay1014
    amberlykay1014 Posts: 608 Member
    Look up DMM's Liquid Chalk. No dust, so no mess. I use it for rock climbing, but I could see its advantages for the barbell too.
  • whierd
    whierd Posts: 14,025 Member
    I am a little surprised that your grip is giving out at 175 using a mixed grip.

    If I were you, I would do my deadlifts with a mixed grip until I get to a weight that my grip is struggling with, then start using straps after that point. You will progress your back/leg strength that way and not be limited by grip strength. However, you will want to start addressing your grip strength with other exercises. Barbell shrugs are one of my favorite and have really helped my grip. Stiff-legged deadlifts are another. Dumbbell/barbell rows are yet another good one.

    Your grip will slowly but surely get stronger, but I don't see a reason to restrict the deadlift by NOT using straps.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    I am a little surprised that your grip is giving out at 175 using a mixed grip.

    If I were you, I would do my deadlifts with a mixed grip until I get to a weight that my grip is struggling with, then start using straps after that point. You will progress your back/leg strength that way and not be limited by grip strength. However, you will want to start addressing your grip strength with other exercises. Barbell shrugs are one of my favorite and have really helped my grip. Stiff-legged deadlifts are another. Dumbbell/barbell rows are yet another good one.

    Your grip will slowly but surely get stronger, but I don't see a reason to restrict the deadlift by NOT using straps.

    ^^^^This. I had the same issue when I first started deadlifting. Grip gave out way before anything else. I did the warmup and lighter sets without straps and then used straps for the heavier sets. Eventually, my grip caught up and now I can DL 335 lbs without straps. Took a few months to get there and my forearms are bigger now.
  • RECowgill
    RECowgill Posts: 881 Member
    I know I'm simple and basic about this, but I really feel that if you can't grab it with your hands don't lift it. Just grab things, pick them up and hold onto them with your hands should be enough to develop proper grip strength. If you keep picking up and moving heavier weights using only your actual hands and nothing else, you will force them to develop. They will have to. If you give them any kind of crutch, they will not develop (straps, funky thumb grips, I'm looking at you).

    If you really have to there are some grip strength exercises that can be done, and I think this is better than going to straps or any artificial means of enhancing your strength. Like grab a plate and hold it out horizontally using your finger grip. You'll build some strong as hell hands and forearms doing that. But most of the time I think it's not necessary, just go back to basics and pick up heavy things and move them.

    Unless! Your goal is aesthetics, and you need some disproportionately large back, then do what you need to do to get there. But that's not what's being discussed here so nevermind. :smile:
  • JTick
    JTick Posts: 2,131 Member
    Thank you for all the replies and suggestions.

    I think the first thing I will do is switch the barbell I was using. Looking back, I think I was using the one that doesn't seem to have as good as a grip, and it's a different bar than I usually use. So next time I deadlift, I'll try the 180 with the other barbell and see if that makes a difference.

    If not, then I'll start considering all the suggestions here. I do need to take an old wrist injury into account, so I'm actually not sure if my grip strength will even be able to improve on that hand. However, I will look into the exercises that have been mentioned and at least try.

    In the meantime of trying to improve my grip strength, I would like to continue increasing my lift, so I might consider straps or chalk for a little bit and see if it helps. I think some trial and error will be the best for me to figure out what works.

    Thanks!

Categories