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Deadlift grip

grapaj
grapaj Posts: 136 Member
in Social Groups
On my first deadlift today my grip was super weak -- I've never experienced this before but it freaked me right out, I thought I was going to drop the weights. So on my next lift I did the over/under grip which definitely helped. However after my *under* arm was hurting. It felt awkward during the lift too. Just an adjustment period? Or is there a trick to this grip?

Thanks :)

Replies

  • jstout365
    jstout365 Posts: 1,686 Member
    You need to be super careful with the mixed grip. You can tear bicep muscles if you don't keep the arm straight. I would suggest to also work on grip strength with farmer carries or hold and hang from a pull up bar. I would always do a normal grip during some warm up sets to help with grip strength. Also, if you are not using chalk or a liquid chalk product, I would recommend that. It gives me a bit more grip before I have to flip to the mixed grip.
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    Farmer walks = super helpful.

    There are also grip strengtheners available at your local sporting good stores. I have one and use it while driving
  • Fittreelol
    Fittreelol Posts: 2,535 Member
    You need to be super careful with the mixed grip. You can tear bicep muscles if you don't keep the arm straight. I would suggest to also work on grip strength with farmer carries or hold and hang from a pull up bar. I would always do a normal grip during some warm up sets to help with grip strength. Also, if you are not using chalk or a liquid chalk product, I would recommend that. It gives me a bit more grip before I have to flip to the mixed grip.

    This except I do switch to mixed grip during my warm up sets so I can warm up the supinated arm a bit as well. So I'll do double over hand at set 1, 2, 3. Then for sets 4, and 5 of warm up I'll do a mixed grip.
  • suremeansyes
    suremeansyes Posts: 962 Member
    My gym allows chalk so I am gonna pick some up for DL because I don't want to rely on mixed grip this early in the game! I'm not even to 45 pound plates yet (but almost!).

    For sure gonna add in some farmer walks too after my SL sets.
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    My gym allows chalk so I am gonna pick some up for DL because I don't want to rely on mixed grip this early in the game! I'm not even to 45 pound plates yet (but almost!).

    For sure gonna add in some farmer walks too after my SL sets.

    I felt the same way which is why I added farmer walks. I did them on off DL days
  • arabianhorselover
    arabianhorselover Posts: 1,488 Member
    I've had a lot of trouble with my hands getting sweaty on the Deadlift. I just started using chalk, and it has made a huge difference. For the first time I was able to do all 5 lifts without stopping in between to dry off my hands.
  • CHSegl
    CHSegl Posts: 89 Member
    lifting straps- was using the mixed grip but at 185 I started having trouble. The arthritis is bad enough that I didn't want to aggravate it with extra exercises, so straps were the perfect answer. Mine are hot pink! :)

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