Struggling with grip when Weight lifting

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  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    I am DOING deadlifts already. That is one of the exercises where I struggle with grip, as stated before.

    From the link I posted, use chalk and straps, but only strap up on your heaviest sets or your grip will never improve and the straps will become a crutch.

    Obviously once you gain access, but switching to barbell deadlifts will help a lot too as the mixed grip lets you carry quite a bit more weight.

    Keep at it, you'll get there.
  • Kittiedreams
    Kittiedreams Posts: 9
    I use liquid chalk and gloves for climbing to help with grip, or a grip cloth (Gold range)
    I have found the Gold and Beal liquid chalks to be the most reliable and survive sweat the best.
  • Elizabeth_C34
    Elizabeth_C34 Posts: 6,376 Member
    Deadlifting will test your grip for sure. If you feel like you could lift a lot more with a better grip then try gloves and if that doesn't work try straps. Otherwise stiff leg deadlifts can work the lower back just as good as regular deads with less weight and stress on the grip.

    I generally switch it up once in a while and do a week with stiff leg deads instead of regular. Your grip will get stronger too.

    ^^ This.

    Deadlifting is THE best exercise for strengthening grip.

    You should try hammer curls and front shoulder raises too, they can help with grip strength.

    Another vote for deadlifts. My grip strength is bad in my right hand from an old surgery I had in that hand. Deadlifts really push the limits of my grip strength, and I keep getting stronger.

    Thanks! I'll look into adding some to my routine.

    I am DOING deadlifts already. That is one of the exercises where I struggle with grip, as stated before.

    I hear you, but I'm saying that if you keep doing them you'll get stronger in your grip. Mixed grip (alternating hand position) will help quite a bit.
  • waldo56
    waldo56 Posts: 1,861 Member
    Hang from a pullup bar to work your grip (can be done at the end of a workout). If that gets too easy and you can hold it a long time, remove an arm and hang 1 handed. That will trash your grip fast and should strengthen it relatively quickly.

    People that do a lot of work on the pullup bar typically have a very, very strong grip. Everything on the pullup bar should progress really fast. We are decended from monkeys after all, there is a lot of latent genetic ability there in people.
  • kdiamond
    kdiamond Posts: 3,329 Member
    Hang from a pullup bar to work your grip (can be done at the end of a workout). If that gets too easy and you can hold it a long time, remove an arm and hang 1 handed. That will trash your grip fast and should strengthen it relatively quickly.

    People that do a lot of work on the pullup bar typically have a very, very strong grip. Everything on the pullup bar should progress really fast. We are decended from monkeys after all, there is a lot of latent genetic ability there in people.

    This is good advice. I do 20 knees to elbows every other time in the gym and didn't even think this might be helping but it makes perfect sense!
  • Jugie12
    Jugie12 Posts: 282 Member
    Get yourself a pair of hand grips - the little things you can sit there and squeeze to help strengthen your grip. You can take one anywhere in your bag and work it while you watch tv, walk or work, etc. That way, you're actually working on your grip instead of relying on straps.
  • HelloDan
    HelloDan Posts: 712 Member
    Why no love for the hook grip?

    It will do the job, and stress the bicep tendon a lot less than the mixed grip. Granted the thumb takes a beasting, but I prefer that option, and you can easily tape it.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Why no love for the hook grip?

    It will do the job, and stress the bicep tendon a lot less than the mixed grip. Granted the thumb takes a beasting, but I prefer that option, and you can easily tape it.

    For me at least, mixed grip can support greater weight.
  • ironanimal
    ironanimal Posts: 5,922 Member
    Gloves knock 20kgs off of my lifts instantly. A mixed grip is far stronger in my experience, with the dominant hand over and weaker hunder under.

    Try straps if you want to lift heavier weight and chalk for grip, if your gym allows it.
  • ttkg
    ttkg Posts: 357 Member
    I use to have a huge problem with this too, doing deadlifts or weighted lunges etc was torture on my hands and I got NO sympathy from my trainer, lol. I bought gloves that were not overly thick to protect my hands ( still get blisters/calluses but they are no longer being painfully torn off every week) and as my trainer assured me, eventually my grip got SO much better. He still points it out "remember when you couldn't even hold onto this??". I recommend some thin type gloves to help you get through (they do not make your grip stronger though, only time and persistance will do that). I myself have never tried chalk but I have heard that straps create a 'crutch' that you lean on...not too sure though as i haven't used them either.

    Keep at it, it is well worth the effort!!! :flowerforyou:

    PS - and mixed grips, they are a must for my deadlifts!!!
  • CharlieJuliette
    CharlieJuliette Posts: 459 Member
    I'm relatively new to strength training, and have also been having a problem with my grip on deadlifts. I've been wearing gloves so shall try without and see if that helps. Thank you for the useful advice!
  • HelloDan
    HelloDan Posts: 712 Member
    For me at least, mixed grip can support greater weight.

    For most people it can, but the chances of bicep injury, and the fact you can't use it for other lifts, such as cleans and snatches lead me to prefer the hook.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    For me at least, mixed grip can support greater weight.

    For most people it can, but the chances of bicep injury, and the fact you can't use it for other lifts, such as cleans and snatches lead me to prefer the hook.

    A perfectly viable reason for doing so. Me personally, I try to hook for warmup sets and switch to mixed for my heaviest working set(s)
  • JNick77
    JNick77 Posts: 3,783 Member
    So the OP is talking DBs here so mix grip etc is not going to help. The only thing to do is work on grip strength. Gloves are not the answer they make grip worse to be honest. If you can forego straps right now until you get to the new gym and work on grip strength now would be a good idea.

    Exercises to consider:
    -Farmers Walks: Just grab some heavy DBs and go for a walk. Really stay tough here and let your forearms burn
    -Kroc Rows: A little different than regular DB rows because you're allowed to use a little body engliah with these, it's all about moving heavy weight for a lot of reps, shoot for sets of 20.
    -DB Squats
    -Zottman Curls: Perform a regular curl the hold at the top, rotate the DB around and bring the weight down slowly.
  • HelloDan
    HelloDan Posts: 712 Member
    So the OP is talking DBs here so mix grip etc is not going to help. The only thing to do is work on grip strength. Gloves are not the answer they make grip worse to be honest. If you can forego straps right now until you get to the new gym and work on grip strength now would be a good idea.

    Would you believe, I know a grip that WILL work with dumbbells?!
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    So the OP is talking DBs here so mix grip etc is not going to help. The only thing to do is work on grip strength. Gloves are not the answer they make grip worse to be honest. If you can forego straps right now until you get to the new gym and work on grip strength now would be a good idea.

    Would you believe, I know a grip that WILL work with dumbbells?!

    Lol, touche. To my defense though I did specify that the mixed grip was only viable once she switched to barbell deads in my initial comment.
  • daniii6
    daniii6 Posts: 23
    I have the same problem and my boyfriend suggested that I try kneeling on the ground with my arm resting across a bench, holding a dumbbell in your hand and then roll it up so you're just moving your wrist basically. He said it would help strengthen my forearms and grip which seems to be holding me back.
  • ninerbuff
    ninerbuff Posts: 48,956 Member
    Which lifts are you having problems with? Dumbbells or barbels?

    I am having issues with dumbbells. My gym doesn't have a barbell outside of a smith machine so I am having to deadlift dumbbells and they keep slipping out of my hands. (Yes, as soon as I can afford it, I will be changing gyms, but this one is free and i'm broke.) I've hit my limit with 35 lb. dumbbells, but I know I can deadlift more than that. I think I would have this problem with a barbell too at some point, but I think it would be much heavier.

    I also have problems with the dumbbells during lunges (which I have semi-helped myself out with by leaning them on my hips) and shoulder presses. My hands give out before anything else.
    Then for this you use lifting straps.

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • Alexagetsfit
    Alexagetsfit Posts: 313 Member
    Thanks so much! I will be trying the hook grip today and see how it goes. If that doesn't work, I will have to try something else. :)
  • rxstronger
    rxstronger Posts: 4
    During my workout session I always use gloves because it give me a firm grip and also protect my hands.If want to know details benefits of crossfit gloves then read this review.glovereview.com/
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