Improving Deadlift Grip

rf1583

I don't know what it is but I've tried the mixed grip and I feel more comfortable with the regular grip. Hopefully over time my grip will improve with these suggestions.

darrensurrey

As for gloves, chalk, mixed grip etc - I would personally avoid using aids until you're approaching double bodyweight deads. I am pushing double BW and still do standard grip.

I don't see why? If someone can lift more with mixed grip, why not just do that?

My only reason is that you've then used up your options when you can't lift with mixed grip. Maybe it doesn't quite work like that.

I guess it also depends on how eager you are to push forward. As someone mentioned, you could go down the route of using hooks as deads are primarily about the back. I guess I just prefer to improve everything in a more balanced fashion and am in no rush.

rogerOb1

My only reason is that you've then used up your options when you can't lift with mixed grip. Maybe it doesn't quite work like that.

I guess it also depends on how eager you are to push forward. As someone mentioned, you could go down the route of using hooks as deads are primarily about the back. I guess I just prefer to improve everything in a more balanced fashion and am in no rush.

Ah OK, that's fair enough. For me, I wouldn't want to start changing things when things get heavy for me - I guess I stick to a routine that Im comfortable with.

I doubt Id use straps...

darrensurrey

My only reason is that you've then used up your options when you can't lift with mixed grip. Maybe it doesn't quite work like that.

I guess it also depends on how eager you are to push forward. As someone mentioned, you could go down the route of using hooks as deads are primarily about the back. I guess I just prefer to improve everything in a more balanced fashion and am in no rush.

Ah OK, that's fair enough. For me, I wouldn't want to start changing things when things get heavy for me - I guess I stick to a routine that Im comfortable with.

I doubt Id use straps...

Ah, I guess that makes sense, too!

jimmmer

Everyone's already mentioned loaded carries, so there's that.

You can also try grip dependant stuff like BOR and RDL in the 8-10 rep range.

Another great grip enhancer is to combine aspects of all of these ideas by doing barbell complexes. You get some good conditioning and it's fantastic grip work. Bung it in as a finisher at the end of your routine. Grip'll soon improve. I suggest reading someone like Dan John on complexes.

47Jacqueline

I just got a vial of liquid chalk that is pretty usseful. It doesn't leave any residue on your hands or the bar. I also have a pair of men's small gloves. (Men's are more useful than women's and don't get the Nike brand - you'll pay for the name) that I paid about 4.50 for.

Both work well.

rxstronger

I generally utilize crossfit gloves amid deadlifting in light of the fact that it issue me a firm grip.And I generally prescribed gloves not chalk.If you need to know insights about crossfit gloves then see the audit (glove review).

Larissa_NY

Other than the great ideas already mentioned, heavy kettlebell swings will work your grip like nobody's business. Also doing rack pulls and just holding onto the bar for a few seconds at lockout. The rack pulls are particularly good if you're like me and can rack-pull a hundred pounds more than you can deadlift.

rick_po

Lofteren

Kaimana94 wrote: »

Being a female your grip will take time to buildup. You can use weight lifting straps until you buildup your grip. I used them when I was dead lifting heavey back when I was young. http://www.amazon.com/Neoprene-Padded-Weight-Lifting-Straps/dp/B00DCGO6LS/ie=UTF8?&keywords=Lifting+Straps&gclid=CIvnn7Cqi8ACFa5AMgodrxwA6w

If you use weightlifting straps you will never build up your grip.

OP, your grip can be trained almost everyday. Just end each training session with something grip specific and try to use a lot of lifts that exhaust your grip during your lifting (dumbbell rows, barbell rows, shrugs, deadlifts, Romanian deadlifts, Pull ups, etc...)

Cycle your grip specific work as well. One day you can do plate pinches, the next day do dumbbell holds (hold the big part at the end, not the handle), the next day do heavy dumbbell farmers walks, the next day use a lever bar (you can use a hand sledge for this) hold the very tip of the handle on the hand sledge and rotate the head of it in a circle, if you have access to them, you can use grippers, etc...

You don't have to spend a ton of time doing your grip work at the end if you do it frequently. You'll notice a big change in your grip strength after just a week or two.

When I first started strongman I had issues with my grip but after doing this for a couple months I was able to do a double overhand deadlift with 605lbs. It's easy to get massively strong hands, you just have to put some work in.

As far as using an over/under or hook grip, it is always beneficial to have stronger hands. So when you are working up in weight, use a double overhand grip until you no longer can, then switch to an over/under or hook grip for the sets that are too heavy to use a double overhand grip. Hook gripping sucks btw. By that I don't mean that it is ineffective, I mean that it is really uncomfortable and a lot of people can't do it without getting ingrown thumbnails so learn how to do it properly and take it slowly if you decide to go that route.