Deadlift Question

MB2MN
MB2MN Posts: 334 Member
in Fitness and Exercise
So I've been doing deadlifts (Straight leg and regular) for awhile now and started by using the smaller barbells at the gym, the ones that just have a set weight, not plates on a large bar. Anyways, I've made strength gains and need to use the 45 lb bar with plates. The problem is I have really small hands (my fingers JUST touch when I hold the bar) and if I lift anything over 80lbs I just can't do it without the bar slipping. This weight it too low for my deadlifts but I just can't seem to go higher due to my teeny hands. Any suggestions would be appreciated!

Replies

  • nomorebingesgirl2014
    nomorebingesgirl2014 Posts: 378 Member
    Try using a dumbbell x
  • nomorebingesgirl2014
    nomorebingesgirl2014 Posts: 378 Member
    Or kettle bell
  • OverDoIt
    OverDoIt Posts: 332 Member
    Get yourself some liftstraps, or hooks. I have some hooks from Schiek that are really fantastic and they allow for more focus on the prime movers when doing certain pulling lifts. If you are serious about your deadlifts and will be going up in resistance then I would recommend at the very least some lifting straps. The hooks would be optimal because of your smaller hands.
  • MB2MN
    MB2MN Posts: 334 Member
    Is there anyway you could post a link to some hooks...I'm not sure I've seen them before.

    I am really serious about increasing my strength and weights. i hate that this has been limiting me.
  • jimmmer
    jimmmer Posts: 3,515 Member
    So I've been doing deadlifts (Straight leg and regular) for awhile now and started by using the smaller barbells at the gym, the ones that just have a set weight, not plates on a large bar. Anyways, I've made strength gains and need to use the 45 lb bar with plates. The problem is I have really small hands (my fingers JUST touch when I hold the bar) and if I lift anything over 80lbs I just can't do it without the bar slipping. This weight it too low for my deadlifts but I just can't seem to go higher due to my teeny hands. Any suggestions would be appreciated!

    Short of getting some straps (or just strengthening your grip), you can work up using overhand grip and then switch to a mixed grip for your top set. This way you're still getting some grip work in before you hit your top set.

    You can also incorporate loaded carries, higher-rep heavy-ish dumbbell rows, etc into your routine to solidify your grip. If you can get hold of some fat-grips, you can experiment with lower weight pulls which are grip-centric, which can also help.
  • thylordclifford
    thylordclifford Posts: 17 Member
    That's an Olympic bar I presume. They should have 60lb dumbbells or higher? You need a regular bar. I don't recommend wrist straps - in fact I personally haven't seen them in ages. You can try lighter weight, higher rep and descending sets. That's most optimal after first increasing weight to the max. Decreasing 2-3 sets and by 1lb increments (depending how your personal body reacts)
  • thylordclifford
    thylordclifford Posts: 17 Member
    I merely don't recommend straps because there had been some incidents with them. But to each their own risk
  • OverDoIt
    OverDoIt Posts: 332 Member
    Please explain incidents. I have seen incidents of people pulling weight that they did not have the grip strength for and doing some really incidental damage to their joints and connective tissue.
  • OverDoIt
    OverDoIt Posts: 332 Member
    The last time I checked the deadlift was not a grip strength movement. They have these little hand grippers for that, and then when you graduate from that you can start squeezing 45lb plate together with your index finger and thumb. Not trying to be a toolbag, but they make straps and hooks for people who need them. If you don't good for you, the girl was asking for help. Not how to win the world record grip strength competition.
  • OverDoIt
    OverDoIt Posts: 332 Member
    And take a look at her wrists, very small she would benefit from some accesories.
  • thylordclifford
    thylordclifford Posts: 17 Member
    I saw a women get her teeth knocked out with straps in the early 90's. Lost balance. Went forward still attached and boom. a beginner lifter. But whatever
  • jimmmer
    jimmmer Posts: 3,515 Member
    Oh, you didn't mention, have you tried chalk yet? This can help immensely in grip-related problems...
  • OverDoIt
    OverDoIt Posts: 332 Member
    Ok no need to get mad big boy. i am not trying to make enemies. In fact I am here to learn, make friends and encourage people. If you saw something in the 90's then I believe you really have her safety as a concern. She is saying that she has been using the straight bars for a while. Either way we are both trying to help, and I still love you lordclifford. We are brothers of the iron even if you think I am a wet food stamp. Enjoy the ride and I am sorry if I insulted you.
  • OverDoIt
    OverDoIt Posts: 332 Member
    Yes!!! Chalk that is also helpful. If the gym manager gets mad just tell him it is cocaine so you can get jacked up for your lift. But, if your gym allows it chalk is the way to go also. Good one jimmer
  • jimmmer
    jimmmer Posts: 3,515 Member
    If your gym won't allow chalk, then you may be able to get away with liquid chalk. It's pretty cheap online and you can smuggle a small bottle of it in with you when you do your DL session :)
  • parkscs
    parkscs Posts: 1,639 Member
    You might start with some chalk (or liquid chalk, depending on the gym) and try that for a bit. If you're still finding your hands too small to grip the bar properly, hooks/straps are a good fallback position. I just wouldn't resort to that unless hand size is a problem, as I'm pretty confident you can strengthen your grip to manage an 80 lb weight (provided hand size isn't a barrier).
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    I use chalk most of the time, but sometimes lifting gloves. My hands aren't as small as yours, but the gloves definitely help even though I don't like wearing them. I've not tried the straps or hooks and I've made it to a PR of 220# on deadlift yesterday! Keep on fighting to reach your goals!!!!

    Also, I switched to mixed grip after I got to about 185# and it has made a world of difference.
  • AbdicoVeritas
    AbdicoVeritas Posts: 46
    With straps as soon as you let go with your hands the straps will come loose so there's no risk of 'sticking to the bar'
    One of my friends did break one of his straps DL'ing 260kgs but nothing bad happened and his straps were worn out.
    So in general what you want to do when your grip becomes the limiting factor is in this order:
    -Use chalk (or liquid chalk if your gym doesn't allow it)
    -Switch to mixed grip (use one hand overhand, one hand underhand grip - this will prevent the bar from rolling out of your fingers)
    -Get straps (I prefer straps since mixed grip feels unbalanced to me personally)

    you could consider using a hookgrip too, but it's pretty painful when ypu just start out and your hands might be too small.
    If you want to work on grip strenght just us double overhand for your warmups and maybe do farmers walks too.
  • alizamanuk
    alizamanuk Posts: 31
    MY EXPERIENCE I NORMALLY WRIST CURL TO IMPROVE MY GRIP - NEXT TIME YOUR HOLDING A HEAVY BAR - NOTICE THE INNER FOREARM MUSCLE GIVES IN HENCE TRAIN YOUR FORE ARMS AND YOU WILL BE FINE :)
  • ironanimal
    ironanimal Posts: 5,922 Member
    I use liquid chalk and mixed grip (one overhand, one underhand) when necessary and this has served me up to 455lbs thus far. I'm not a fan of straps myself, and I would suspect with your small hands it would make gripping even more difficult.
  • 3laine75
    3laine75 Posts: 3,069 Member
    I'd also say no to the straps.

    Try chalk first, then chalk and mixed grip. If you start with straps now, your grip strength will never catch up.
  • thylordclifford
    thylordclifford Posts: 17 Member
    Dang man. I'm not mad. I just worry about peoples safety. Like a dad. Usually over cautious. We know there are hard gainers and easy gainers. People react to different stimuli. I say. Make sure you know the weight for joints and muscle - and have spotters if you try to go amazon - especially if you tie yourself to something
  • MB2MN
    MB2MN Posts: 334 Member
    I use chalk most of the time, but sometimes lifting gloves. My hands aren't as small as yours, but the gloves definitely help even though I don't like wearing them. I've not tried the straps or hooks and I've made it to a PR of 220# on deadlift yesterday! Keep on fighting to reach your goals!!!!

    Also, I switched to mixed grip after I got to about 185# and it has made a world of difference.

    Yeah, I've heard mixed grip from a few women on my FL. My hands are so small I can barely palm a softball...:(
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    I use chalk most of the time, but sometimes lifting gloves. My hands aren't as small as yours, but the gloves definitely help even though I don't like wearing them. I've not tried the straps or hooks and I've made it to a PR of 220# on deadlift yesterday! Keep on fighting to reach your goals!!!!

    Also, I switched to mixed grip after I got to about 185# and it has made a world of difference.

    Yeah, I've heard mixed grip from a few women on my FL. My hands are so small I can barely palm a softball...:(

    I'd still give mixed grip a try and chalk or gloves too. As I progressed heavier and heavier I was worried my grip would fail me, but so far so good!
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    The last time I checked the deadlift was not a grip strength movement.

    wut?

    Anything that requires grip strength is a grip strength exercise.

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