Deadlift Question - FOR THE LIFTERS

jody664
jody664 Posts: 397 Member
in Fitness and Exercise
I started lifting in earnest about a month ago. My favorite lift is the deadlift. I'm currently lifting 110 lb. The other day I accidentally added more weight (forgot to subtract out the bar which added an additional 45 lb which made it 155 lb). I was able to do 3 reps before I realized what I'd done. I actually think I could have handled that weight.....except for my grip strength. The bar started slipping in my hands after the third rep. My grip strength is crap from years of typing (I was a medical transcriptionist for 20 years, so 40+ hours a week of typing with some carpal tunnel damage).

My question is this......Will my grip strength improve as I continue to deadlift? Or is there something I need to be doing separately from deadlifting that will improve my grip strength?

(Please keep your answers clean.........LOL.)
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Replies

  • lausmit4477
    lausmit4477 Posts: 30 Member
    I have had this same problem in the past. In all honesty, just keep doing what you are doing and it will improve! Some people use gloves and wrist straps to help with this. Incorporating compound movements tend to benefit this the most for me. Rows, farmer's walk, pull-ups/grip hangs, ect. all have helped me. Mine has improved over time. Just keep doing what you are doing and you will see improvement!!!
  • LoraF83
    LoraF83 Posts: 15,694 Member
    You have options. Using chalk helps - I get the liquid chalk, it's less messy. You can use straps. I use them for my 1rm - I try not to use them for the lighter stuff though. You can also do a mixed grip, where one hand is overhand and the other is underhand.

    Also, be sure to try to increase your grip strength. There are some good suggestions here: http://www.bodybuilding.com/fun/drobson78.htm
  • GetSoda
    GetSoda Posts: 1,267 Member
    Grip will improve, but most people who get 'serious' about doing deadlifts ALSO do grip work.
  • jody664
    jody664 Posts: 397 Member
    I have had this same problem in the past. In all honesty, just keep doing what you are doing and it will improve! Some people use gloves and wrist straps to help with this. Incorporating compound movements tend to benefit this the most for me. Rows, farmer's walk, pull-ups/grip hangs, ect. all have helped me. Mine has improved over time. Just keep doing what you are doing and you will see improvement!!!
    Thanks for your response. I do use gloves mainly because the bar was tearing up my hands! And that has helped. But I still can feel it slipping. Glad to hear yours improved. There is hope!
  • jody664
    jody664 Posts: 397 Member
    You have options. Using chalk helps - I get the liquid chalk, it's less messy. You can use straps. I use them for my 1rm - I try not to use them for the lighter stuff though. You can also do a mixed grip, where one hand is overhand and the other is underhand.

    Also, be sure to try to increase your grip strength. There are some good suggestions here: http://www.bodybuilding.com/fun/drobson78.htm
    Yep, I started doing the mixed grip and that's helped too.

    Great info in that article. I'm bookmarking it to read after work. Thanks!!
  • grantdumas7
    grantdumas7 Posts: 802 Member
    Your grip will eventually improve with deadlifts but once you reach a weight that is too heavy for your grip you may need to add straps, chalk or use a mixed grip. Mixed grip is one hand overhand and the other underhand. This keeps the bar from rolling. I find using this with chalk even better than straps. Don't worry if you don't or your gym doesn't have chalk.
  • StaticEntropy
    StaticEntropy Posts: 224 Member
    If you keep deadlifting, your grip strength will improve. I'm not sure what grip method you use, but use an even-overhand grip until you feel your grip giving out, and then switch to a mixed grip (one hand pronated, the other supinated) to finish your reps. Kroc rows (20 rep dumbbell rows) are excellent for improving grip strength.

    Also, being that you've had carpal tunnel issues, the rubber band exercise linked in the video below will help. I suggest this even for lifters with no carpal tunnel issues, being that the forearm extensors are usually neglected and underdeveloped and creates a muscular imbalance that might lead to tennis or golfer's elbow.

    http://www.youtube.com/watch?v=nrBbU0tsKiM
  • bonitacash08
    bonitacash08 Posts: 378 Member
    I've also had good results with the mixed grip. I don't have strong hands to begin with but I just did 115 yesterday with no problem!
  • jody664
    jody664 Posts: 397 Member
    Your grip will eventually improve with deadlifts but once you reach a weight that is too heavy for your grip you may need to add straps, chalk or use a mixed grip. Mixed grip is one hand overhand and the other underhand. This keeps the bar from rolling. I find using this with chalk even better than straps. Don't worry if you don't or your gym doesn't have chalk.
    Thanks! I've been doing the mixed grip and that has helped, but not completely. I'll just give it time and see if improves. Might try some chalk as I move up to higher weights.
  • jody664
    jody664 Posts: 397 Member
    If you keep deadlifting, your grip strength will improve. I'm not sure what grip method you use, but use an even-overhand grip until you feel your grip giving out, and then switch to a mixed grip (one hand pronated, the other supinated) to finish your reps. Kroc rows (20 rep dumbbell rows) are excellent for improving grip strength.

    Also, being that you've had carpal tunnel issues, the rubber band exercise linked in the video below will help. I suggest this even for lifters with no carpal tunnel issues, being that the forearm extensors are usually neglected and underdeveloped and creates a muscular imbalance that might lead to tennis or golfer's elbow.

    http://www.youtube.com/watch?v=nrBbU0tsKiM
    I'll check out the video after work tonight. Sounds useful!
  • bumblebums
    bumblebums Posts: 2,181 Member
    Grip strength will improve, like everything else.

    I switched from a mixed grip to an overhand grip, and I can move weights that I couldn't move with a mixed grip a month ago.

    Instead of gloves and straps, you could try the hook grip. It's the strongest grip out there and you don't risk tearing a bicep, as you would with a mixed grip. Some people find the hook painful, but I don't mind it.

    http://articles.elitefts.com/training-articles/monster-garage-gym-hook-grip-101-its-a-love-hate-relationship/
  • JNick77
    JNick77 Posts: 3,783 Member
    Yes, agree with many others about chalk and mixed grip but I can't agree with straps. Adding straps is a crutch, don't use them if you're serious about strengthening your grip. I see people use them for all kinds of things, especially heavy barbell shrugs and then they don't properly shrug anyway, disgusting. Kroc Rows (mentioned above), heavy shoulder shrugs, DB Farmer's Walks, Pull-Ups, are all great for improving grip.

    I agree with mixed grip and use it myself but a word of caution with mixed grip. I was recently following a FB conversation with a group of powerlifters that was formed by Brandon Lily, author of "The Cube" method and accomplished powerlifter. The question was related to torn biceps and mixed grip. What I took away from the conversation is that this is most common with the mixed grip when people go hook grip from warm-up to heavy weight and then switch to mixed grip. At that point your bicep is not prepared (warmed-up) for that load (heavier sets). Either start with mixed grip from warm-up through finish or start with hook from start to finish, but don't switch back and forth.
  • jody664
    jody664 Posts: 397 Member
    Grip strength will improve, like everything else.

    I switched from a mixed grip to an overhand grip, and I can move weights that I couldn't move with a mixed grip a month ago.

    Instead of gloves and straps, you could try the hook grip. It's the strongest grip out there and you don't risk tearing a bicep, as you would with a mixed grip. Some people find the hook painful, but I don't mind it.

    http://articles.elitefts.com/training-articles/monster-garage-gym-hook-grip-101-its-a-love-hate-relationship/
    Hmmm, I think I might give that a try next time. Thanks for the info!
  • jody664
    jody664 Posts: 397 Member
    So........follow-up question..........

    Bublebums and JNick77 both mention the possibility of tearing a bicep with mixed grip (I wasn't aware of that. Yikes!) Does alternating grip (left overhand, right underhand....then switch) help prevent that? That's what I've been doing. Just curious.
  • D_Journey
    D_Journey Posts: 41 Member
    Have you heard of the Dynaflex Powerball? They sell them at most sporting goods stores, and are supposed to improve grip. They are advertised for improving golf hold, baseball, gaming, etc...but I would guess they'd be great for weight lifting as well.
  • jody664
    jody664 Posts: 397 Member
    Have you heard of the Dynaflex Powerball? They sell them at most sporting goods stores, and are supposed to improve grip. They are advertised for improving golf hold, baseball, gaming, etc...but I would guess they'd be great for weight lifting as well.
    I will check those out. Thanks!
  • grantdumas7
    grantdumas7 Posts: 802 Member
    So........follow-up question..........

    Bublebums and JNick77 both mention the possibility of tearing a bicep with mixed grip (I wasn't aware of that. Yikes!) Does alternating grip (left overhand, right underhand....then switch) help prevent that? That's what I've been doing. Just curious.
    I usually alternate mine from set to set but I don't know if that's the reason why I have never had a bicep tear. And I do go heavy (for me).
  • No_Finish_Line
    No_Finish_Line Posts: 3,661 Member
    dynamic training aid for grip strength:

    http://www.roguefitness.com/fat-gripz.php

    put it on the barbell when you dead lift, or pull up bar or whatever.

    here is a review:
    I was a bit skeptical at first, but my grip on deadlifts and shrugs sucked so I took a chance and bought a pair. Well, my grip using them at first was sad, but I stuck with it, and now I barely even notice them on the bar. The result is that my strength is way up, and my grip is insane. No more straps on deads or shrugs because my grip finally caught up. Great tool, no bs.
  • bumblebums
    bumblebums Posts: 2,181 Member
    So........follow-up question..........

    Bublebums and JNick77 both mention the possibility of tearing a bicep with mixed grip (I wasn't aware of that. Yikes!) Does alternating grip (left overhand, right underhand....then switch) help prevent that? That's what I've been doing. Just curious.

    Have a look at the link I posted above--alternating the grip won't help you because you are using a mixed grip, i.e., the conditions under which a bicep tear happens will still be there even if you change hands. The mixed grip also puts uneven strain on the rest of your body, not just the arms.

    So yeah, I'd learn to use something other than the mixed grip, especially if you are an older lifter (>30 years old). Your tissues just aren't as well hydrated or elastic as a younger person's, and tears and other injuries are more likely. Don't tempt fate.
  • jody664
    jody664 Posts: 397 Member
    dynamic training aid for grip strength:

    http://www.roguefitness.com/fat-gripz.php

    put it on the barbell when you dead lift, or pull up bar or whatever.

    here is a review:
    I was a bit skeptical at first, but my grip on deadlifts and shrugs sucked so I took a chance and bought a pair. Well, my grip using them at first was sad, but I stuck with it, and now I barely even notice them on the bar. The result is that my strength is way up, and my grip is insane. No more straps on deads or shrugs because my grip finally caught up. Great tool, no bs.
    That looks awesome! I may invest in a pair. Thanks so much for the link.
  • jody664
    jody664 Posts: 397 Member
    So........follow-up question..........

    Bublebums and JNick77 both mention the possibility of tearing a bicep with mixed grip (I wasn't aware of that. Yikes!) Does alternating grip (left overhand, right underhand....then switch) help prevent that? That's what I've been doing. Just curious.

    Have a look at the link I posted above--alternating the grip won't help you because you are using a mixed grip, i.e., the conditions under which a bicep tear happens will still be there even if you change hands. The mixed grip also puts uneven strain on the rest of your body, not just the arms.

    So yeah, I'd learn to use something other than the mixed grip, especially if you are an older lifter (>30 years old). Your tissues just aren't as well hydrated or elastic as a younger person's, and tears and other injuries are more likely. Don't tempt fate.
    I will definitely try out the hook grip and see if that helps. I'm working with my trainer tonight and hoping we deadlift so I can try it. And yes, I'm definitely in the >30 category (47 to be exact) and you make a good point about hydration and elacticity. And I'll read the article fully tonight after work. Thanks for all your explanations. I really appreciate it.
  • medic2038
    medic2038 Posts: 434 Member
    So........follow-up question..........

    Bublebums and JNick77 both mention the possibility of tearing a bicep with mixed grip (I wasn't aware of that. Yikes!) Does alternating grip (left overhand, right underhand....then switch) help prevent that? That's what I've been doing. Just curious.

    Some people switch their grips up for symmetry. AFAIK the best way to prevent a torn bicep is to make sure your arms are all the way straight (IE not trying to lift the weight with your arms), elbows locked.

    Also when you're getting near the weight that you're having grip failure, you can reset/adjust your grip after you put the bar down. You shouldn't be "bouncing" the weight anyway (that's a cheat).
  • bumblebums
    bumblebums Posts: 2,181 Member
    So........follow-up question..........

    Bublebums and JNick77 both mention the possibility of tearing a bicep with mixed grip (I wasn't aware of that. Yikes!) Does alternating grip (left overhand, right underhand....then switch) help prevent that? That's what I've been doing. Just curious.

    Have a look at the link I posted above--alternating the grip won't help you because you are using a mixed grip, i.e., the conditions under which a bicep tear happens will still be there even if you change hands. The mixed grip also puts uneven strain on the rest of your body, not just the arms.

    So yeah, I'd learn to use something other than the mixed grip, especially if you are an older lifter (>30 years old). Your tissues just aren't as well hydrated or elastic as a younger person's, and tears and other injuries are more likely. Don't tempt fate.
    I will definitely try out the hook grip and see if that helps. I'm working with my trainer tonight and hoping we deadlift so I can try it. And yes, I'm definitely in the >30 category (47 to be exact) and you make a good point about hydration and elacticity. And I'll read the article fully tonight after work. Thanks for all your explanations. I really appreciate it.

    The main difference between the hook grip (thumb under fingers) and the regular overhand grip (thumb over fingers) is that the hook grip is stronger. You are basically making a lifting strap out of your hands. That's something you could practice, if you can handle the unpleasantness of the sensation, for testing your max.

    What I do is use the overhand grip now for my normal training lifts. I figure the grip strength will improve, and even with a weaker grip, my legs and back feel challenged. Slow and easy does it. Improving grip strength is important for daily functionality, and you shouldn't need gadgets for it if you have access to a barbell.
  • bumblebums
    bumblebums Posts: 2,181 Member
    P.S. I think you need to have fairly large hands to be able to do a hook grip, so as a woman, you might not be able to get your fingers around an Olympic barbell that way. But you could try. An overhand grip should be possible for anyone. (I am tall and have correspondingly large hands for a woman so it's not an issue for me. Enter the Seinfeld jokes.)
  • jody664
    jody664 Posts: 397 Member
    P.S. I think you need to have fairly large hands to be able to do a hook grip, so as a woman, you might not be able to get your fingers around an Olympic barbell that way. But you could try. An overhand grip should be possible for anyone. (I am tall and have correspondingly large hands for a woman so it's not an issue for me. Enter the Seinfeld jokes.)
    Well that may rule me out. I have very small hands. But I'm going to give it a try and see if it works for me. (LOL, that's one of my favorite Seinfeld episodes BTW!)
  • lhprop1
    lhprop1 Posts: 14 Member
    As said before, hook grip requires large hands and a pretty high pain tolerance and it takes a long time go get used to it.

    Chalk will definitely help, as will ditching the gloves. Wearing gloves actually increases the diameter of the item in your hand, making hit harder to hold. Unless you have a good reason to keep your palms silky smooth, there's really no reason to wear gloves when deadlifting.
  • jody664
    jody664 Posts: 397 Member
    As said before, hook grip requires large hands and a pretty high pain tolerance and it takes a long time go get used to it.

    Chalk will definitely help, as will ditching the gloves. Wearing gloves actually increases the diameter of the item in your hand, making hit harder to hold. Unless you have a good reason to keep your palms silky smooth, there's really no reason to wear gloves when deadlifting.
    You're right about the gloves.....I do notice it adds to the diameter of the bar. As for my reasons........well, is vanity a valid reason? LOL I was bleeding after my first deadlift. And I STILL have the calluses from that one session. I may try it without gloves again and see how it feels. Thanks for the input.
  • grantdumas7
    grantdumas7 Posts: 802 Member
    Another option is Versa Grips. I had a pair but left them at the gym. They work well and are easy to use.
    http://versagripps.com/
  • lhprop1
    lhprop1 Posts: 14 Member
    If you want to improve your grip for deadlifting without deadlifting, you need to work on your supporting grip. Any type of static hold will help with your supporting grip. You could hang from a pullup bar, hold dumbbells at your sides, or put the bar on the pins on the rack and do a partial deadlift and just hold it.
  • jody664
    jody664 Posts: 397 Member
    Thanks, everyone, for suggestions. I'm going to try changing things up some and see what helps. Looking forward to adding more weight on the bar as my grip gets stronger.

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