Slippery hands on deadlifts

Jen800

Hey guys (and girls!),

I was wondering if anybody had any tips regarding a slippery grip on the bar during deadlifts (and other lifts for that matter).

I know a lot of people say to use chalk, but the dust from it really irritates my nose and I have a weird issue with feeling it on my hands :laugh:

I've heard of wrapping or gloves too, but I'm not sure what people really think about these methods (I've heard a lot of mixed feelings about them)

Anyway, thanks!

vorgas

Eco chalk. You can get it at any decent outdoor supply store, or order it online. It doesn't have anywhere near the residue effect of a typical magnesium gym chalk.

Do grip strengthening exercises, such as kettlebell cleans from the hang position, plate pinches, high-rep dumbbell rows, etc.

Squeeze the bejeezers out of the bar, even on warmups. Seriously. Put a dent in it.

Do a mixed grip (one hand forward, one hand back).

I used to use gloves, but I don't like them. They interfered with grip strength for me. Plus it's just another layer to slide around when what I'm really looking for is increased stability.

stuffinmuffin

You can use gloves or I use these things which have a wrist support and then a leather pad that goes on the palms of your hands rather than being a full glove. Quite good and have the option to use them or not without having to take them off.

LolBroScience

Liquid chalk and grip strength related exercises.

Jen800

thanks!

Leadfoot_Lewis

Liquid chalk and grip strength related exercises.

^This

PRMinx

I have small hands so I can totally relate to this problem!

I do a mixed grip on deadlifts heaver than 95#.

ironanimal

Liquid chalk gets my vote. My hands get very sweaty without it.

kessler4130

I use wraps, when I do dead lifts I am not there to work my grip I am there to work my back, glutes, hams, core, etc. I am not interested in a lesser workout due to grip strength.

micheleb15

Mixed grip and just resetting in between helps me. I'm not a fan of gloves or straps although straps really do help, but I prefer hand to metal.

honsi

I found that a split grip was the best thing, much better than straps and gloves etc I also bought a Gripmaster and did forearm curls and farmers walks to strengthen my grip. I now use chalk which is really helpful, it makes my hands feel really dry after so I just use hand cream.. Try not to do anything that will weaken your grip or prevent it getting stronger, you need a strong grip to progress. Good luck!

firstsip

I don't rub butter on my hands before.









(Mixed grip and tape on the bar)

b_ray_73

If I'm at a gym that doesn't let me use chalk I'll use my Liquid Grip instead. It's a little stinky but it works great!

spoiledpuppies

I use padded straps, and they make a huge difference. Perhaps I need to do hand strengthening exercises, but for now, I wouldn't be able to do some lifts without them. (They basically make it so you can focus on what you're actually working on rather than your hands.)

http://harbingerfitness.com/product/21300/

_lyndseybrooke_

I use wraps, when I do dead lifts I am not there to work my grip I am there to work my back, glutes, hams, core, etc. I am not interested in a lesser workout due to grip strength.

^ What he said.

I wear gloves for most lifts because going without them tears up my hands and is pretty painful. Plenty of ladies that lift will say they're proud of their calloused hands and that's cool, but I'd prefer to not hiss in pain when water hits my hands in the shower after a workout session. I use straps only with my really heavy deadlifts (at this point it's anything over 145 lbs, which is 'really heavy' for this pipsqueak). I don't see much of a downside and if it keeps the bar from slipping out of my hands (which are not slippery/wet, but I still have the issue), I'm solid. Liquid chalk would also work, but I haven't tried it personally.

I do try to work on my grip strength, but it's not a huge focus of mine considering I only have the issue on one lift and I've found a way around it.

Tomm88

I'd really just go with straps mate they do help! if you're against it though you could always do some deadlift assistance exercises, Dumbell rows etc...

kelly_e_montana

Order Dry Hands by Nelson Products. I learned about it when I was working out via pole dancing and it has come in handy on many, many occasions. Cheap, too!

kelly_e_montana

Everyone who says they are not there to work on their grip always cracks me up. That's like saying, "I use a belt when I squat for the reason that I don't want to work on maintaining proper abdominal pressure. Also, I don't want to work on my core. I just want to work on my butt and have magical things happen."

JoRocka

Liquid chalk and grip strength related exercises.

this.

pinch plates and I found (surprisingly) stiff leg deads really made a huge difference on my grip- I was doing 1 x 15 for a 6 week program- and when i came off the program- I'd added almost 70 pounds to my double over hand capabilities.

thebigcb

Theres a product called FAT GRIPS

Basically harden rubger that fits around any bar bell, dumbbell, really makes it harder, and will strenghten your grip for the bigger lifts

Mbierschbach

Everyone who says they are not there to work on their grip always cracks me up. That's like saying, "I use a belt when I squat for the reason that I don't want to work on maintaining proper abdominal pressure. Also, I don't want to work on my core. I just want to work on my butt and have magical things happen."

That's not the same thing at all. I use straps too. I couldn't care less how strong my grip is. I don't plan on any rock climbing or becoming the next American Ninja Warrior. I do care about 345 lb deadlifts. My grip gives out well before my back does. Having stronger fingers and forearms in no way actually impacts my back, traps, legs. I strap up and can focus more on form than the pain in my forearms.

Tilim

gloves. I get nasty calluses if I don't wear them

jhc7324

Single guys have an advantage.. they've been training grip strength and forearms since puberty.

Says a guy who has obviously never been married...

MagnumBurrito

Theres a product called FAT GRIPS

Basically harden rubger that fits around any bar bell, dumbbell, really makes it harder, and will strenghten your grip for the bigger lifts

Yeah, I use fat gripz too. Their slogan should be "Like grip strength gains on roids."

OP, use them on your DL warm up sets, and any other barbell / dumbell work. They let you use your forearms for all lifts. They've lessened a couple of my friends shoulder pains too.

http://amzn.to/1oXf1NC

Other grip strength exercises, like mentioned above, grip the bar as hard as possible.

Heavy rack DL pulls and holds work well too.

LiftAllThePizzas

I don't plan on any rock climbing or becoming the next American Ninja Warrior.

There hasn't been one yet.

ninerbuff

Liquid chalk or if you want to just get a grip without having to put any thing on your hands, consider something like GRIP POWER PADS. There's rubber version ones I've seen too. Closest thing to "feeling" the bar with a padded assistance tool.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

JoRocka

Everyone who says they are not there to work on their grip always cracks me up. That's like saying, "I use a belt when I squat for the reason that I don't want to work on maintaining proper abdominal pressure. Also, I don't want to work on my core. I just want to work on my butt and have magical things happen."

There is no reason for a grip issue to hold back an entire large lift like that. It's just silly. You can train grip in other ways and make progress without stalling out on deads.

kelly_e_montana

Okay, well having great grip strength has allowed me to get close to 300 double overhanded in 6-8 months of ever deadlifting and I am an old lady. I expect to break 300 in the next month. I was a pole dancer before and that's why my grip strength is better than most. I don't even think I am very strong...I just think holding onto stuff for dear life is second nature to me!

JoRocka

LOL that's really interesting!!! (total not snark) I wonder how many other dancers have a similar cross over (I know my dance stuff has had a surprising impact/cross over with my weights training- but not grip since not holding on is not part of my dance)

That's impressive- my best double over hand has been 255- and that's with chalk And I can get about one- I can get 2/3 with 245 but it's not ugly LOL.After that I need alternate grip

I don't think anyone would say ignore it entirely- it's certainly important to make sure it improves- but I know I was pulling well into the 200's and was having a hard time holding 185 for reps double over hand- so I just dedicated more time to training hand grip and kept training my dead lift on it's own.

My biggest break through actually came when I moved off of traditional DL and did a program that only included the 1x 15 stiff leg- so that's a significant drop in weight- but I purposefully pulled double over hand- my first deadlift day after that 6 week program I didn't realize I got all the way up over 2 plates still double over hand- just wasn't paying attention LOL.

dbmata

Chalk block.
Gloves.
Wrap.

JDubIsShrinking

Just echoing what others have said - mixed grip and gloves help me.
My friends swear by wraps and chalk.
Go with what works best for you.