Grip failing

ArroganceInStep

Grip is the limiting factor on shrugs and deads for me at the moment. I'm working on it, but haven't gotten it where it needs to be yet.

Unfortunately for me, I forgot my lifting straps at home and going to get them isn't an option. What would you do? This is my last lift of the week and pulls are all I have left.

HeidiMightyRawr

I used to have this problem (although I've never worn straps)

It did get better with time Heavier weights helped as I found with lower weights/higher reps my grip would fail before I got the reps I wanted. Also, the heavier weights themselves actually helped the grip. Although with deadlifts now I also put the bar down fully with each rep, this way if my grip is failing I can quickly readjust.

If it's sweatiness that's causing lack of grip, maybe chalk will help if you gym allows it?

Capt_Apollo

for a quick fix, sorry, i don't have any suggestion other then to just put the weight down, wipe your hands and/or readjust, and go back at it.

over time, my grip got a lot stronger as my shoulders and forearms got stronger.

trojanbb

Since straps arent an option today, use a mixed grip. One over, one under. Be careful not to pull with the bicep or bend the elbow when using a mixed grip...easy way to tear a bicep.

Or steal some chalk from someone. not much else you can do today

sportsforfun

Keep lifting hard and heavy and the grip gets stronger just like the rest of your muscles. Really is no quick fix for it.

ArroganceInStep

Thank you for the replies. I have been working on it and it is getting better. But I was using straps for my heaviest sets so that I could keep progressing on those lifts while working at it. It sounds like there isn't a quick thing I can do for just today...oh well.

McBully4

I had to help my wife with this morning, a quick reset when the bar rests on the floor got her through the set, time and effort is the only fix

cobaltis

Mixed Grip, and dry your hands, depending on the gym maybe someone has chalk you could use? heh

littledumplings

powdered chalk is banned in my gym, but I saw someone using liquid chalk in a bottle whch could be an option if your gym banned chalk too...

JNick77

Grip is the limiting factor on shrugs and deads for me at the moment. I'm working on it, but haven't gotten it where it needs to be yet.

Unfortunately for me, I forgot my lifting straps at home and going to get them isn't an option. What would you do? This is my last lift of the week and pulls are all I have left.

Do you wear straps on a regular basis with every or most lift(s)? If so, stop for now and if you have to back off on the weight then do it. You'll build your grip strength better in the long run if you don't use them. Also, do some forearm or hammer curls to help strengthen your grip. Farmer's Walks are also good ways to work on grip strength.

taso42

Thank you for the replies. I have been working on it and it is getting better. But I was using straps for my heaviest sets so that I could keep progressing on those lifts while working at it. It sounds like there isn't a quick thing I can do for just today...oh well.

mixed grip. you'll be amazed what a marked difference it makes.

ArroganceInStep

Do you wear straps on a regular basis with every or most lift(s)? If so, stop for now and if you have to back off on the weight then do it. You'll build your grip strength better in the long run if you don't use them. Also, do some forearm or hammer curls to help strengthen your grip. Farmer's Walks are also good ways to work on grip strength.

I only use them on my heaviest sets for deads and shrugs. I think I'm going to just have to layup my workout today and go for volume. My gym doesn't allow chalk.

ArroganceInStep

mixed grip. you'll be amazed what a marked difference it makes.

I've been using a mixed grip, but the bar still slides down to my fingers

IronSmasher

Ask them why they don't allow liquid chalk?

Grip training is the answer, or just stop using straps. Be careful not to have your grip training interfere with your pull days.

ArroganceInStep

Ask them why they don't allow liquid chalk?

Grip training is the answer, or just stop using straps. Be careful not to have your grip training interfere with your pull days.

I'm not really sure why, but their gym: their rules and I can't argue with the awesomeness of being a block from work.

I have been working on my grip, the problem is it's not quite there yet and I still want to have a pull day today. It's pretty obvious I just need to sack up and lift for volume for today instead...I hate pulling for volume lol.

taso42

mixed grip. you'll be amazed what a marked difference it makes.

I've been using a mixed grip, but the bar still slides down to my fingers

hmm. what if you started out with the bar at your fingers in the first place. would it stay put there? the sliding down of the bar is what's painful, and what chalk helps with. you're supposed to make hooks with your fingers and the bar rests in the hook. i think a lot of people's instinct might be to try to hold the bar up higher in the palm. (perhaps i've misunderstood your situation though)

ArroganceInStep

hmm. what if you started out with the bar at your fingers in the first place. would it stay put there? the sliding down of the bar is what's painful, and what chalk helps with. you're supposed to make hooks with your fingers and the bar rests in the hook. i think a lot of people's instinct might be to try to hold the bar up higher in the palm. (perhaps i've misunderstood your situation though)

I had thought my placement was good but I'll give that a shot. Thanks!

IronSmasher

Squeeze hard, alternate grip, get a towel for your hands, as much skin as you can on the bar and have a go at locking your thumb over your finger. It might get you an extra rep.

JNick77

Do you wear straps on a regular basis with every or most lift(s)? If so, stop for now and if you have to back off on the weight then do it. You'll build your grip strength better in the long run if you don't use them. Also, do some forearm or hammer curls to help strengthen your grip. Farmer's Walks are also good ways to work on grip strength.

I only use them on my heaviest sets for deads and shrugs. I think I'm going to just have to layup my workout today and go for volume. My gym doesn't allow chalk.

Damn, that sucks. For now I would seriously just ditch them and work on grip strength.

Capt_Apollo

Thank you for the replies. I have been working on it and it is getting better. But I was using straps for my heaviest sets so that I could keep progressing on those lifts while working at it. It sounds like there isn't a quick thing I can do for just today...oh well.

mixed grip. you'll be amazed what a marked difference it makes.

so true

ArroganceInStep

hmm. what if you started out with the bar at your fingers in the first place. would it stay put there? the sliding down of the bar is what's painful, and what chalk helps with. you're supposed to make hooks with your fingers and the bar rests in the hook. i think a lot of people's instinct might be to try to hold the bar up higher in the palm. (perhaps i've misunderstood your situation though)

So I tried this and it didn't really work for me. I think my hand placement is right I just need to improve my grip.

Damn, that sucks. For now I would seriously just ditch them and work on grip strength.

This was basically the answer. I just needed to sack up and stop being such a crybaby. I gave it a shot, and actually PR'd in deads today. My shrugs sucked, but whatever.

taso42

I gave it a shot, and actually PR'd in deads today.

BAM! :drinker:

Laces_0ut

i use a mixed grip. left over/right under. should i alternate them to avoid any minor imbalance?

taso42

i use a mixed grip. left over/right under. should i alternate them to avoid any minor imbalance?

in an ideal world, i think you should. though i don't think it makes too much of a difference. i never do, but that's mostly because i can barely think straight by the time i'm on that last working set.

Laces_0ut

i use a mixed grip. left over/right under. should i alternate them to avoid any minor imbalance?

in an ideal world, i think you should. though i don't think it makes too much of a difference. i never do, but that's mostly because i can barely think straight by the time i'm on that last working set.

lol true.

RunningDirty

There actually are exercises you can do to improve your grip. I just did this exercise in class today since we're working on grip strength:

Single Arm Wrist Curls (3x25) and then the same, but pronated (3x25).

This guy is doing pronated, so to do the reverse, just reverse it:

http://www.youtube.com/watch?v=kredtwbHk7g

I did it with my arms on the bench though, not on my leg.

Then when you're done walk around carrying dumbbells until your grip fails over and over again. Your forearms, hands, and fingers will be very numb when finished (called hex dumbbell hold, but we walked and held simultaneously).

Also, consider purchasing fat grips if your gym doesn't have them or if they don't have fat bars.

Hope this helps!

DopeItUp

Something that helped me a lot was grabbing the bar correctly. Rip demonstrates why it's important:

http://www.youtube.com/watch?v=bTqNSgCmM2s

Having said that, even with chalk I've been struggling a little bit too. Been trying to keep hook grip for as long as possible but think I'm gonna start with mixed next week. I'm using a brand new Olympic bar too which doesn't help (super sharp knurling)

JNick77

This was basically the answer. I just needed to sack up and stop being such a crybaby. I gave it a shot, and actually PR'd in deads today. My shrugs sucked, but whatever.

Nice dude! Yeah, shrugs will definitely suffer on DL day because those muscles already get hit hard with the DL.

DopeItUp

This was basically the answer. I just needed to sack up and stop being such a crybaby. I gave it a shot, and actually PR'd in deads today. My shrugs sucked, but whatever.

Nice dude! Yeah, shrugs will definitely suffer on DL day because those muscles already get hit hard with the DL.

That's a good point. I'd move shrugs to a different day when you don't do DLs. You use the traps in a very similar way with DLs, seems a bit overkill.

wackyfunster

mixed grip. you'll be amazed what a marked difference it makes.

I've been using a mixed grip, but the bar still slides down to my fingers

hmm. what if you started out with the bar at your fingers in the first place. would it stay put there? the sliding down of the bar is what's painful, and what chalk helps with. you're supposed to make hooks with your fingers and the bar rests in the hook. i think a lot of people's instinct might be to try to hold the bar up higher in the palm. (perhaps i've misunderstood your situation though)

This. You want to hold it in a position where it cannot possibly slide, or you will destroy your hands. Also, chalk, or some non-marking substitute if your gym doesn't allow it (there are several options out there, haven't tried any personally).

Do weighted chins if you aren't already. If you need further grip training, Captains of Crush are amazing.

For deads, I use double-overhand as much as I can, and switch to mixed when my grip starts to fail.