Dead Lift Help, Please!

Meatsies

Hi all,

So, I'm having issues with my dead lifts. I think my hand strength/grip is maxing out before the rest of my muscles are. I realize this sounds lame, but I've got kinda small hands, I guess. I've got a giant olympic bar, bought gloves (the semi-fingerless kind, with grippy pad thingies on the palm and whatnot), and find that the issue is that my fingers just aren't very long, so by the time I lift the bar, it's mostly the tips of my fingers holding the bar, and I can constantly feel it slipping. I'm only at 105 lbs on the bar, and I know I could LIFT more. The problem is that my hands seem incapable of HOLDING more. I need, like, finger extensions or something. Does anyone have any handy tips or advice, or am I destined to constantly under-lift just 'cause my hands barely go around the stupid bar?! CURSES!!

raevynn

Lifting straps would help.

I've seen them in Olympic training videos. Basically., it's a canvas strap that you loop around your wrist, wrap around the bar, and hold between your palm and the bar. It provides a bit more "grip" and support, yet if you let go, it won't jerk your wrist.

Google "lifting straps"

BigMech

I use wrist straps when I deadlift. Also if you have small hands, the glove are probably making it harder to grip the bar not easier, because they have the effect of make the bar bigger.



These are the one's I use from Harbinger, you can find something similar in the weight lifting section of most sporting goods stores.

dlwyatt82

Hi all,

So, I'm having issues with my dead lifts. I think my hand strength/grip is maxing out before the rest of my muscles are. I realize this sounds lame, but I've got kinda small hands, I guess. I've got a giant olympic bar, bought gloves (the semi-fingerless kind, with grippy pad thingies on the palm and whatnot), and find that the issue is that my fingers just aren't very long, so by the time I lift the bar, it's mostly the tips of my fingers holding the bar, and I can constantly feel it slipping. I'm only at 105 lbs on the bar, and I know I could LIFT more. The problem is that my hands seem incapable of HOLDING more. I need, like, finger extensions or something. Does anyone have any handy tips or advice, or am I destined to constantly under-lift just 'cause my hands barely go around the stupid bar?! CURSES!!

I haven't reached that point myself yet, but I've read that wearing gloves actually decreases your grip strength. If your gym allows it, using chalk can help, but many of them have a "no chalk" policy. Are you using a cross grip with one hand facing toward you and the other facing away? If both your hands are facing the same way, the bar tends to roll toward your fingertips and is harder to hold.

piebird79

According to Ripptoe from "Starting Strength" you shouldn't use gloves. I think he mentions it specifically in the deadlifts chapter. Since I stopped using gloves couple of weeks ago I've found I my grip is getting better. Straps are another option, but I'd try nixing the gloves first so you can work on your grip strength. Good luck!

malins2

Use the thinner 35lbs bar and try different grips if you haven't. Maybe over-under?

girlingreen23

I second the vote for the Harbinger straps. I more than doubled my deadlift max when I started using them. Takes the grip strength completely out of the equation and allows you to focus on the muscles the deadlift is actually designed to strengthen. Good luck!

qballjr13

The reverse grip made a huge difference in my deadlifts. The bar cant roll in one direction or the other. I have never used gloves but I imagine they would actually get in the way. Either way you are still holding the bar almost in your finger tips. Keep doing it, the callouses will help too.

cyncetastic

I also use the Harbinger straps, but I didnt start using them until I was lifting 135+.

Try a mixed grip instead of double overhand. One hand under and one hand over. I usually alternated with each set too.

Helloitsdan

Didnt you just start SL5x5?
You should still be in the lower weights right now.
Even if you were experienced at lifting I believe the report says to start out at 50-60% 1RM.
Drop the weight, work on your grip.
Use chalk if you have to.

BigMech

Mixed grip can help, but you have to careful about not bringing you bicep into the motion with the hand facing away from you. It is possible to injure the bicep/tendon doing this grip if you don't let the arm hang straight.

Also if you going to mixed grip, alternate which hand faces forward set to set.

IronSmasher

For your heavy lifts, lose the gloves, use a mixed grip i.e. one hand with your palm towards you, the other facing away, and use chalk. If your gym has a problem with chalk, get some liquid chalk.

You could also try grip training, google will have some stuff on that.

chris1816

Mixed grip is the way to go. Ditch the gloves so you can better work your grip strength.

As previous reply stated, you are especially vulnerable to bicep tendon tears with mixed group but only if your form is off. Make sure you are involving your hips and back in this only. Pump your hips forward like you are clapping some cheeks then straighten your back.

aproc

I use lifting straps as well.
I've heard so much advice about avoiding the straps and such when possible so you can work on your grip and working the forearms...but honestly.. I'm not doing deadlifts for my forearms. haha. I just got my straps so still getting used to them but I can now get past the 100 mark for more than just a few reps.

DaveRCF

What weight are you deadlifting currently and how much do you weigh? Your grip will strengthen but it takes time. If you are still at light weights (say, 75% of your body weight), you may want to focus on increasing grip strength through exercises before going to straps. You will see that for many of the heavy lifts, it is advised that you squeeze the bar. If you do this consistently, your grip strength will increase, possibly significantly.

If this is a function of your hand size rather than grip strength, then I would take the previous advice of using a narrower bar if one is available at your gym (not always the case).

And yes, lose the gloves.

Meatsies

Thanks, all. I tried the gloves originally to correct a problem with my grip...again, issue with the weight rolling to my fingertips compounded by sweaty palm syndrome.

Dan, I've been lifting for maybe a month? Will be shifting to Starting Strength soon, but for now have been on phase 1 of NROLFW for 3 full weeks.

I'm not doing this at the gym, btw...am at home. Recently bought a power rack & olympic weight set at a good price on craigslist, so no issues with gym rules or anything, but also not a chance of me getting a thinner bar. I've got to use what I have. I will focus on my grip and look into the straps.

You guys rule. I appreciate the feedback.

TrophyWifeSass

I use wrist straps when I deadlift. Also if you have small hands, the glove are probably making it harder to grip the bar not easier, because they have the effect of make the bar bigger.



These are the one's I use from Harbinger, you can find something similar in the weight lifting section of most sporting goods stores.

I just started using these same straps, without them I could only DL 135, now 150. Makes me very happy.

Shfiftyfive

Mixed grip and/or chalk

Bentley2718

.

fieldsy4life

A lot of great advice on this thread!

Mixed grip is a great option since you're not rowing.

Straps are a must too in my opinion. Great video on how to use them. You want to feel the weight pulling on the straps so you can focus on using your legs and back to move the weight. http://youtu.be/Uv_ibNvIoog

When rowing and shrugging, I make my fingers into hooks, so the bar is pretty much hanging and I'm not squeezing it, if that makes sense.

tigersword

Ditch the gloves, get some chalk. Mixed grip if you need it, and straps if you really need it, but I would avoid straps as long as possible.

But definitely ditch the gloves. Sweaty palms, use chalk. Also, make sure you're setting your grip right in the first place. The bar should be set right between the bottom of your fingers and the first line in your palm, not in the middle of your hand. That will help keep the bar from rolling.

JNick77

Mixed grip and/or chalk

Yup. Ditch the gloves, a few callouses are't the end of the world unless you're a hand model.

Helloitsdan

Ditch the gloves, get some chalk. Mixed grip if you need it, and straps if you really need it, but I would avoid straps as long as possible.

But definitely ditch the gloves. Sweaty palms, use chalk. Also, make sure you're setting your grip right in the first place. The bar should be set right between the bottom of your fingers and the first line in your palm, not in the middle of your hand. That will help keep the bar from rolling.

Starting Strength covers a big part of proper grip.

Page 109.

"When setting the grip, if you place the bar in the middle of your palm and wrap your ringers from there, a fold forms at the top of your palm, right before the area where your fingers start. When the bar is pulled, gravity shoves this fold further down towards your fingers, increasing the folding and stress on this pan of the skin. Callus forms here as a result, and the
presence of the callus amplifies the folding problem by making the fold even thicker. If the bar is gripped further down towards your fingers to begin with, it can't slide down much because it's already there. This is actually the place the bar needs to be, since gravity will pull it there. And since it will hopefully stop there anyway, you might as well start like this. You also get the advantage of having less far to pull the bar — if it is further down in your fingers your chest is up higher, your position off the floor is easier, the further down your thigh it locks out, and the shorter the distance it has moved before being locked out Put the bar where it's trying to go to,
not where you think it needs to be."

Meatsies

Ditch the gloves, get some chalk. Mixed grip if you need it, and straps if you really need it, but I would avoid straps as long as possible.

But definitely ditch the gloves. Sweaty palms, use chalk. Also, make sure you're setting your grip right in the first place. The bar should be set right between the bottom of your fingers and the first line in your palm, not in the middle of your hand. That will help keep the bar from rolling.

Starting Strength covers a big part of proper grip.

Page 109.

"When setting the grip, if you place the bar in the middle of your palm and wrap your ringers from there, a fold forms at the top of your palm, right before the area where your fingers start. When the bar is pulled, gravity shoves this fold further down towards your fingers, increasing the folding and stress on this pan of the skin. Callus forms here as a result, and the
presence of the callus amplifies the folding problem by making the fold even thicker. If the bar is gripped further down towards your fingers to begin with, it can't slide down much because it's already there. This is actually the place the bar needs to be, since gravity will pull it there. And since it will hopefully stop there anyway, you might as well start like this. You also get the advantage of having less far to pull the bar — if it is further down in your fingers your chest is up higher, your position off the floor is easier, the further down your thigh it locks out, and the shorter the distance it has moved before being locked out Put the bar where it's trying to go to,
not where you think it needs to be."

Awesome. I can't wait to get this book in the mail; should be here tomorrow (I'm stalking USPS online). Thanks, Dan.

sleepytexan

Gloves will contribute to grip loss sooner. Ditch 'em. You'll probably still be fine where you are for a while.

Check out stronglifts.com for proper grip, info on why NOT to wear gloves, and alternate grips.

Nick_nukem

Your grip strength isnt gonna improve when you use lifting straps... I suggest mixed grip like the other said, no gloves and maby some chalk/baby powder to cure the sweaty palm. Just keep at it... it will get better.

Nataliaho

It's all about time & practice... I would recommend mixed grip and chalk, no gloves or straps. My hands aren't particularly big, even for a girl and I DL 280lb this way. One of my training buddies is tiny with possibly the smallest hands I've seen on an adult and her DL is 240lb, no gloves no straps. Try and get some volume in at lower weights to get used to it.

nwrainyday

Am I the only one who thought this person was trapped in an elevator based on the post title?

BlueInkDot

Am I the only one who thought this person was trapped in an elevator based on the post title?

ahahahahahahhaahaha

I get it. lols. hehe.