Deadlift with regular grip?

elprincipito
elprincipito Posts: 1,200 Member
in Fitness and Exercise
Has anyone always did this with regular grip and did they eventually gain grip strength and maybe forearm size? I am currently gaining and I have noticed that deadlifts use a lot of grip. I am trying to grow my arms from it.

Replies

  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    I only use regular grip. I do know it strengthens your grip and that you should do regular for as long as possible for that reason. I have no idea about increasing forearm size. I'd guess there'd be better ways to go about doing that.
  • elprincipito
    elprincipito Posts: 1,200 Member
    yea i just read it adds more forearm size than other exercises
  • erickirb
    erickirb Posts: 12,294 Member
    It should, but you can work your grip and pull a lot more weight using over under grip. Pull-ups are another great way to work grip
  • jonwv
    jonwv Posts: 362 Member
    you can do wrist curls to help with your forearms
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    I'd rather my deadlift poundage be determined by how much my posterior chain can handle, rather than my grip strength.

    If grip strength/forearm size are important to you, training it separately would be superior to limiting your deadlift weight.
  • bradthemedic
    bradthemedic Posts: 623 Member
    I only do regular grip. But when I get up to 1 rep max or max to failure I usually reverse 1 palm just to be safe.
  • diverdiza
    diverdiza Posts: 82 Member
    Does regular = underhand? I've been doing it overhand so far. I've gone from 27 kgs (mid August) to 71 kgs (yesterday) - maybe slow to some but I'm fairly chuffed with the progress.
    But I'm starting to feel the need for gloves or something because the metal hurts my hands - am I being a wuss?
  • FullOfWin
    FullOfWin Posts: 1,414 Member
    I do all of my warm ups with regular and switch to alternating for top weight working set. I work grip strength separately after my main workouts.
  • SideSteel
    SideSteel Posts: 11,068 Member
    Does regular = underhand?
    regular = double overhand.
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    I use over-under and switch each set (left hand over first set, under second set, etc)

    I agree though, that deadlifts definitely require some significant grip strength. I generally don't do wrist curls or wrist-specific exercise, but I might begin doing so on my deadlift days. I'm nearing the point on my deadlifts where my grip is going to fail before my legs do.

    Or I could just spring and buy some wraps.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    i do opposed grip dead lifts, and i have found that without even trying that my forearm muscles have gotten very very strong and prominent, but that is also do to all the work outs i do that require grip strength.

    however to directly build your arms, things like chest press and standing military press would be more beneficial. but just keep doing those dead lifts too.
  • DavPul
    DavPul Posts: 61,406 Member
    Use a mixed grip. Your forearms will get plenty of work. Don't limit the rest of your body in your quest for Popeye forearms
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    Use a mixed grip. Your forearms will get plenty of work. Don't limit the rest of your body in your quest for Popeye forearms

    i agree with this.

    I usually pull DOH during warmups, then switch to over/under for my heavy stuff.
    If I'm doing lighter block pulls or shrugs or something try going overhand if you're worried about forearms.
  • zaph0d
    zaph0d Posts: 1,172 Member
    I'd rather my deadlift poundage be determined by how much my posterior chain can handle, rather than my grip strength.

    If grip strength/forearm size are important to you, training it separately would be superior to limiting your deadlift weight.

    agreed
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Use a mixed grip. Your forearms will get plenty of work. Don't limit the rest of your body in your quest for Popeye forearms

    Yup. I stuck with double overhand for as long as I could but doing 5x5 with 225 was about my limit before I gave up and started doing mixed grip.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    thankfully deadlifts have not increased my forearm size :laugh: but my grip strength has definitely improved. i do find however that at the moment the main reason i stall on deadlifts is because of grip failure rather than what my poster chain can handle.

    i also do a mixed grip and alternate under and overhand
  • tdelo7634
    tdelo7634 Posts: 40 Member
    Any pulling exercise builds forearms to some degree. I always dead-lift, pull-up, row, etc. with straps so as to take the grip out of it and focus on the muscles the exercises are supposed to be training.

    You can do other exercises strictly for grip strength. (Farmers walk is a good one.)
  • secretlobster
    secretlobster Posts: 3,566 Member
    Any pulling exercise builds forearms to some degree. I always dead-lift, pull-up, row, etc. with straps so as to take the grip out of it and focus on the muscles the exercises are supposed to be training.

    You can do other exercises strictly for grip strength. (Farmers walk is a good one.)

    This is exactly how I see it... I use straps for the deadlift. I want to be able to lift the maximum I can for that muscle group, I don't want my limiting factor to be my grip (or worse, slippery fingers) on this particular exercise. Isolate grip strength if you want to get better at grip strength, I feel no shame in using straps to take it out of the equation.
  • Jindra12
    Jindra12 Posts: 256 Member
    Mark Ripptle said deadlift is the best way to increase your grip strength and forearms' size. I agree with it and I have seen it with my own body.

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