NROLFW - Losing My Grip

laursey
laursey Posts: 307
edited November 11 in Fitness and Exercise
Hi! I've been doing The New Rules of Lifting For Women for 5 weeks now. I'm feeling like I could lift heavier weights but my hands can't take it. For instance when doing lunges, my hands can only manage to hold out using 30 pound weights, same with step ups. I know my body can handle more than that, but I'm feeling like I'm going to drop the weights at the end of each set because my grip isn't strong enough. Anyone else experience this? Have you found that slowly your grip has improved so you can move to heavier weights? Any suggestions?

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Replies

  • Becky1971
    Becky1971 Posts: 979 Member
    Bumping for replies.
  • sarah44254
    sarah44254 Posts: 3,078 Member
    The book recommends tape / gloves for this very reason! See if you can borrow someones or get a pair for yourself, at best they are like 6 bucks.
  • taso42
    taso42 Posts: 8,980 Member
    Your grip should improve over time. Barbell deadlifts are also good for developing grip. And chalk helps, a lot.
  • TheMerryPup
    TheMerryPup Posts: 186 Member
    You also might try adding a weighted vest, (if you have the funds for one), in addition to the weights you're using.
  • FaithandFitness
    FaithandFitness Posts: 653 Member
    You also might try adding a weighted vest, (if you have the funds for one), in addition to the weights you're using.

    I like this suggestion!
  • shanolap
    shanolap Posts: 1,204 Member
    Gloves!!!
  • kealambert
    kealambert Posts: 961 Member
    chalk, gloves and/or straps! and you can look up some grip exercises to excell your progress.

    Here's an article from body building.com http://www.bodybuilding.com/fun/drobson78.htm
  • lifechange12
    lifechange12 Posts: 91 Member
    bump
  • thecrossfitter
    thecrossfitter Posts: 424 Member
    Hook grip.
    http://www.crossfitsouthbay.com/2012/01/14032/

    Mixed Grip:
    http://media.tumblr.com/tumblr_lo137rAoTE1qfwmdt.jpg

    My own personal preference is not to wear gloves or tape, as I just want to build up my hands myself. I'm not totally opposed to it if I would need it one day, but in 7 months now I haven't used them.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    I switched to the squat barbell for step-ups. It takes more balance though so be careful. He does mention that in the book.
  • JNick77
    JNick77 Posts: 3,783 Member
    Try some kind of chalk first (liquid or the more common form) and see if that helps. If that doesn't help I doubt gloves would help much because you lose that feeling you get when you're holding the bar. Personally I've been blessed with good grip strength so it's not an issue for me but at one time I did try gloves and it made my grip worse. Then your best option would be to get wrist straps but only use them on those exercises / sets where you absolutely need them.

    Work on your grip strength. Continue doing the stuff you're doing and maybe add some more direct forearm work in. Forearm curls and Farmer's Walk. Farmer's Walk is very simple, just grab the heaviest dumbells that you can hold and take a stroll. It's not a forearm exercise per say but it will absolutely help your grip strength.

    If you're doing Deadlifts I fail to see how a hook grip is going to help somebody that is having challenges with their grip strength. For deadlifts instead use an over/under (mixed) grip instead (i.e. left hand grip with palms facing up / right hand grip with palms facing down).
  • thecrossfitter
    thecrossfitter Posts: 424 Member
    If you're doing Deadlifts I fail to see how a hook grip is going to help somebody that is having challenges with their grip strength. For deadlifts instead use an over/under (i.e. left hand grip with palms facing up / right hand grip with palms facing down).

    Agreed. Thus I also listed the mixed grip:)
    I hook grip other times when I am pulling heavy (clean, snatch, etc)
  • JNick77
    JNick77 Posts: 3,783 Member
    Agreed. Thus I also listed the mixed grip:)
    I hook grip other times when I am pulling heavy (clean, snatch, etc)

    I'd love to see somebody pull-off a heavy Snatch with a mixed grip, that would be some **** there. LOL
  • thecrossfitter
    thecrossfitter Posts: 424 Member
    Agreed. Thus I also listed the mixed grip:)
    I hook grip other times when I am pulling heavy (clean, snatch, etc)

    I'd love to see somebody pull-off a heavy Snatch with a mixed grip, that would be some **** there. LOL

    Lol... gah. I mix grip when I deadlift. I hook grip when I snatch.
  • JNick77
    JNick77 Posts: 3,783 Member
    Agreed. Thus I also listed the mixed grip:)
    I hook grip other times when I am pulling heavy (clean, snatch, etc)

    I'd love to see somebody pull-off a heavy Snatch with a mixed grip, that would be some **** there. LOL

    Lol... gah. I mix grip when I deadlift. I hook grip when I snatch.

    Ha ha, a mixed grip on a snatch would be a recipie for a torn bicep and / or front deltoid I think. Initially I tried a hook grip on the DL too but as the weight went up the mixed grip helped a ton. I just try and rotate which hands are over/under from month-to-month.
  • laursey
    laursey Posts: 307
    You also might try adding a weighted vest, (if you have the funds for one), in addition to the weights you're using.

    That's a terrific idea!!!
  • Jenlwb
    Jenlwb Posts: 682 Member
    Have a look thru the new rules for women group on here too, lots of that sort of thing covered there.
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