12 year old girl hands
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jdholland5508
Posts: 162 Member
Hello all,
From the title you probably know that I am an adult male with slender fingernail painted sissy hands that semi resemble the burger king commercials. My issue is that my grip is starting to fail before any other muscle while im deadlifting. I know I can always use straps but I want to do things to try to strengthen my grip. As of right now the only grip work I do is axle deadlifts. Any other suggestions?
From the title you probably know that I am an adult male with slender fingernail painted sissy hands that semi resemble the burger king commercials. My issue is that my grip is starting to fail before any other muscle while im deadlifting. I know I can always use straps but I want to do things to try to strengthen my grip. As of right now the only grip work I do is axle deadlifts. Any other suggestions?
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Replies
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Pull-ups or Hangs using a towel.
Plate pinching. Put two plates together and pick them up pinching them together with your thumb and fingers. Start light and work up to 45lb plates.
Finger push-ups.
Kroc rows. http://www.t-nation.com/free_online_article/most_recent/kroc_rows_101
Get some fat gripz accessories to add to bars. http://www.roguefitness.com/fat-gripz.php
Forearm roller. Wooden dowel with a rope on it connected to a plate. You roll it up and roll it down keeping our arms parallel to the floor.0 -
If you're not using chalk, that would be the 1st thing I'd change. I went from slipping (left hand at anything over 275lbs) to using straps (that slipped and made me round my back) to using chalk and not having a problem.
Especially if the bar you're using is old and doesn't have the knurls it used to0 -
This article has some suggestions specifically related to improving grip strength for deadlifting:
http://bretcontreras.com/grip-training-for-deadlifting/0 -
I have the exact same problem. Prodominantly due to sweaty palms (yum!). Was recommended (on MFP) to start using liquid chalk and if you're using overhand grip (both plams facing down), change to mixed grip (one palm facing down the other facing up) - make sure you switch hands for each set. Also do grip strengthening exercises. I do farmer carries where I carry heavy dumbells up and down the gym.
I am yet to actually purchase chalk but I now use mixed grip which really helps. Some did suggest using straps but after research I decided not to go down this route as the wrists take a lot of the weight.
One point to note - if you're training in the gym and want to use chalk you will have to find out their policy - some places do not allow the use of chalk due to the residue and 'mess'. Or just use liquid chalk which doesn't leave marks as much as block chalk (apparently).0 -
This article on grip strength is really good:
http://www.bodybuilding.com/fun/glen3.htm
I added their recommended exercises to my routine, and it made a huge difference in both grip strength and forearm size. I also no longer experienced tendinitis in my forearm after heavy bicep curls.0 -
Pull-ups or Hangs using a towel.
Plate pinching. Put two plates together and pick them up pinching them together with your thumb and fingers. Start light and work up to 45lb plates.
Finger push-ups.
Kroc rows. http://www.t-nation.com/free_online_article/most_recent/kroc_rows_101
Get some fat gripz accessories to add to bars. http://www.roguefitness.com/fat-gripz.php
Forearm roller. Wooden dowel with a rope on it connected to a plate. You roll it up and roll it down keeping our arms parallel to the floor.
^^This is good advice if grip strength.
If grip slip, I also echo the chalk suggestion.0 -
Nail polish remover.0
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Nail polish remover.
lmao0
