Deadlift failing because of grip

If your grip loosens, your body is going to compensate elsewhere to get the weight up; your form is breaking down even if it's just your grip. I wouldn't advance the weight any further until you improve your grip strength.

yondaime8 wrote: »

You're probably right. But will deadlifting alone improve my grip strength or would I need to add some accessory work like farmer's walk ?

Deadlifting (or anything you do with a similar grip) will help. Lighten the load and on the last rep, hold at the top as long as you can. Hanging leg/knee raises are good too.

Grip takes time to build. When I was trying to build up my grip I would just hang from a pull-up bar for as long as I could. Or I would grab a heavy deadlift (say 500) and try to hold it as long as possible. Due to a multitude of issues I just use straps now, but I could barehand 545 before I quit mixed grip.

are you using chalk? that will help. and squeeze the bar as hard as you can.

Chalk and thick bar work.
Try thick handled dumbbell rows.

There are all sorts of things you can do to improve your grip strength but thick bar (~2 inches) work will be the most simple.
You can buy covers on Amazon to make standard bars thicker.

Working your way up from the bottom on Captains of Crush grippers may help also.

Does it work? Well, I used to bend nails and tear phone books in demonstrations.
I have not done any bends since my scapholunate surgery but I will probably be doing it again before the end of this year.

I run into people all the time who think their grip is stronger than mine.
It rarely is even when they are considerably stronger otherwise.
Grip strength is mostly about focus, muscle recruitment and practice.

There aren't a lot of muscles affecting your "grip."
It is mostly tendons and ligaments back to your forearms.
The muscles in the forearms are a big part of your grip, until you start specializing in different grip types (pinch, etc.)
Grip failures are often due to lack of endurance instead of weakness.
Slow your reps to build endurance in your grip.
Perform your deadlifts touch-and-go style.
In other words, do not completely deload during reps or you may not build the necessary endurance.

Thick bar (~ 2 inches) pull-ups / chin-ups help, as do towel pull-ups.
Farmer's Walks with a trap bar may help also.

Dumbbells will probably be too light for Farmer's Walks if your deadlift is respectable.
You could try thick-handled dumbbell Farmer's Walks to make up the difference.

The thicker the bar, the more you will working your grip.
Don't underestimate how much your "grip strength" is currently relying on the bar being a mere 1.25 inches or so.

Chalk alone will not strengthen your grip but it will make your existing grip {strength} feel more "secure".

Mastery of Hand Strength by John Brookfield is the primer for anyone who is serious about their grip.

Or straps

I usually go the easy route and DL using an alternate grip (mixed grip), but every third session or so, I use a hook grip just so I don't forget how.

Dr__Girlfriend wrote: »

Never let your grip strength limit your deadlift. Use straps, but don't stop training your grip.

I agree, unless you are competing in a competition where you'll need the grip strength.

Or you think you may be in a life or death situation where your grip strength on a bar will be the difference.

joeybrid wrote: »

Dr__Girlfriend wrote: »

Never let your grip strength limit your deadlift. Use straps, but don't stop training your grip.

Meh, straps are more of a crutch then anything lol

Haha more like a wheelchair, but I still use them lol

Farmer's Walks

https://www.youtube.com/watch?v=Fkzk_RqlYig

cqbkaju wrote: »

RAD_Fitness wrote: »

Or you think you may be in a life or death situation where your grip strength on a bar will be the difference.

You can easily be in a life-or-death situation where grip strength will make a difference.

Hence the phrase "Hanging on for dear life..."

If your grip strength is the limiting factor then build your grip.
If you cannot deadlift a given weight properly and with good form for the correct sets and reps because your grip is failing then you cannot deadlift the weight.

It is like claiming you can "squat 300 lbs" but you drop down maybe 1/4 of the way and your form is crap the whole time.
Your failure to properly squat 300 lbs will not impress anyone who knows what they are doing and sees you looking like a fool.

Straps will just accentuate the weakness.
Drop your deadlift weight by whatever amount is necessary (probably 50 lbs or more), slow down your reps, and do the work.
Stop letting your ego write checks your butt can't cash.

Guideline: Drop the weight by enough that you can double your current rep range for at least the first set.
Work in a higher rep range for a while (say 12 weeks) to build endurance or make sure your tempo is about twice as long.
The "tendon strength" necessary for a good grip builds more slowly than the various muscles they are connecting to.

Rushing for higher poundages than you are actually able to handle systemically is probably one of the reasons your "grip strength" is lagging behind.

Straps will make the problem worse, not better.
Straps should only be used for specific training programs or if you have a medical need for them (i.e. paralysis, missing fingers, etc.)

I can think of a lot more life or death situations where hip extension is more important than grip strength.

I am not against improving grip strength at all. If you are an athlete, and you are starting to lift, and you're able to lift certain weight already and the only thing holding you back is the grip strength, I don't see a need to drop the weight in order to build your grip strength.

You can continue to build grip strength and also use straps to build your deadlift.

sgt1372 wrote: »

Nothing wrong w/using straps.

Deadlifting is NOT a life and death situation and unless you're a rock climber hanging from a ledge by your finger tips, you'll NEVER be in a life or death situation where your grip strength will matter.

Nothing wrong w/developing grip strength and it should be an objective but the primary purpose of doing deadlifts is NOT to increase your grip strength.

The primary purpose of the deadlift is to increase the strength of the muscles in your glutes, quads, back and core that are activated when you do the lift.

If using straps will help you deadlift more weight, then just use them until you develop enough grio strength so that you can do w/o them.

I agree, and I will most definitely regret using straps if I am ever in a situation where I am hanging for dear life and my grip begins to weaken.

SonyaCele wrote: »

People are called to action and grip strength matters. i know i've been in situations in my life where grip strength (mine and also the strong men around) has played a huge role in the safety of everyone.

Bravo but such situations are extremely rare.

Few people are ever involved in life threatening situations, unless they are 1st responders, involved in search & rescue or are in the military and stationed in war or armed conflict zones.

FWIW, I was an LEO for 11 years. Worked in the jails w/high risk inmates and never had to use my grip strength to save or take on anyone.

Mainly relied on the grey matter between my ears and only needed enough grip strength to hold a pen, a can of pepper spray, a pair of handcuffs or a gun (which I only used at the range).

So, while your experience is admirable, the argument that one needs sufficient grip strength in order to be prepared to save a life, really is irrelevant to the choice of whether to use straps to deadlift or not.

BTW, I did NOT say that grip strength doesn't matter at all but it certainly doesn't matter enough to quibble or obsess about whether to use straps to deadlift or not.

If you need them, use them. If you don't, don't. Simple as that.

sgt1372 wrote: »

you'll NEVER be in a life or death situation where your grip strength will matter.

unless you need to strangle someone.

#feeling frivolous. sorry, carry on.