Grip Strength - deadlifts

  • Posted by a hidden member.
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    Jul 12, 2011 12:53 PM GMT
    Ive steadily been increasing the weights i lift on leg days. With regular squats the weight really isnt an issue (90kg barbell squats), however, when it comes to deadlifts i feel as though my progress is being hampered by my grip strength, i can only like 60kg before i feel as though my wrists cant support that weight, though the rest of my body feels as though it could lift more.

    Anyone have any ideas how to improve my grip strength, baring in mind that im a chiropractor and cant really screw them up?
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    Jul 12, 2011 1:15 PM GMT
    BH_nexus saidIve steadily been increasing the weights i lift on leg days. With regular squats the weight really isnt an issue (90kg barbell squats), however, when it comes to deadlifts i feel as though my progress is being hampered by my grip strength, i can only like 60kg before i feel as though my wrists cant support that weight, though the rest of my body feels as though it could lift more.

    Anyone have any ideas how to improve my grip strength, baring in mind that im a chiropractor and cant really screw them up?

    A number of products and articles:
    http://www.ironmind.com/ironmind/opencms/Main/crushedtodust1.html
  • bad_wolf

    Posts: 1002

    Jul 12, 2011 1:20 PM GMT
    Might wanna consider looking into developing forearms or invest in those gloves with hook lift straps.
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    Jul 12, 2011 1:20 PM GMT
    have you tried different grip types?
    When my grip really starts to go I start using an alternate grip.

    Try to keep away from straps and crap like that, 80 kilos isn't heavy heavy, you need to let your grip strength catch up.

    I'm at 140kg for 4 sets between 8 to 10 reps without any straps, but I do use a liquid chalk which really helps with the grip.

    I also know guys at my gym who do a hell of a lot more weight without straps, but they, like I am, got there slowly over time progressively building up the weight.
  • DuggerPDX

    Posts: 386

    Jul 12, 2011 2:39 PM GMT
    +1 on alternating grips, and change them on each set, it really helps me.
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    Jul 12, 2011 2:49 PM GMT
    Do your palms sweat a lot? That could be why your grip is giving out.

    Use powders.

    If you forget powders, use paper towel over your grip.


    Wait, you're not over 100% over your bodyweight on deadlift? You should be with the right and strong grip, judging from your body build.
  • Posted by a hidden member.
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    Jul 12, 2011 3:14 PM GMT
    BH_nexus saidIve steadily been increasing the weights i lift on leg days. With regular squats the weight really isnt an issue (90kg barbell squats), however, when it comes to deadlifts i feel as though my progress is being hampered by my grip strength, i can only like 60kg before i feel as though my wrists cant support that weight, though the rest of my body feels as though it could lift more.

    Anyone have any ideas how to improve my grip strength, baring in mind that im a chiropractor and cant really screw them up?


    I'd suggest to keep the deadlift weight constant until your arms can support the weight, then increase the weights.

    I wouldn't use alternate grip with 60kg weight when you weigh 85kg. Alternate grip is when you go 2-3 times or more your bodyweight.
  • Posted by a hidden member.
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    Jul 12, 2011 3:23 PM GMT
    I have a similar problem actually, but with my wrists not my fingers! I feel like my fingers are being pulled out of my hands when using a heavy weight...I guess that is down to grip but I don't really know what other grips to use!
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    Jul 12, 2011 4:00 PM GMT
    For some of us, straps and hooks are the only option if we're to keep progressing down under while continuing to develop the weak spots as well. My deadlifts are at 220x8x3 right now (I weigh 157), but I'm hauling this up on small 7" wrists and skinny fingers. Without straps I'm at about 170 before the bar breaks through my grip. My goal is to increase my grip strength with wrist twists, one arm rows and forearm preacher curls. So far it seems to have helped.

    Best of luck, OP.
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    Jul 12, 2011 4:01 PM GMT
    I agree with what most people have said: use chalk and an alternate grip. I'd stay away from straps or whatnot and instead work on increasing your grip strength. Otherwise, you're risking injury in my opinion.

    I think it's odd that you're having trouble in your wrists and that you're at 60kg. This makes me think you have an issue with your form. You might want to have someone break down your set up and your lift to make sure you're doing everything correctly. You arms should basically just be straps. I can understand strain on the fingers but not on the wrists since they should be lined up with your arms in a neutral position. My guess is that you've managed to cock them somehow.....post a video.

    Good luck. Oh, and since we're all bragging about our deadlifts....my 1RM is 405lbs.
  • Posted by a hidden member.
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    Jul 12, 2011 4:07 PM GMT
    I'm a sprinter and in order to lift heavy, straps are a must.

    there's no point limiting leg development based on grip strength IMO

    straps, straps and more straps.
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    Jul 12, 2011 4:12 PM GMT
    icon_eek.gif
    imasrxdmy 1RM is 405lbs.
    icon_eek.gif
    Awesome!
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    Jul 12, 2011 5:33 PM GMT
    Ravco saidFor some of us, straps and hooks are the only option if we're to keep progressing down under while continuing to develop the weak spots as well. My deadlifts are at 220x8x3 right now (I weigh 157), but I'm hauling this up on small 7" wrists and skinny fingers. Without straps I'm at about 170 before the bar breaks through my grip. My goal is to increase my grip strength with wrist twists, one arm rows and forearm preacher curls. So far it seems to have helped.

    Best of luck, OP.


    It's because you use straps for 220 lb at 157lb body weight. The rest of your supporting muscle with eventually adapt to the weight.
    As you already notice (by lifting just 170lb without straps) you will develop stronger muscles on your back/legs while your hands/grip will not keep up, creating an imbalance that will get worse in time.

    Remove the straps, go back to 170lb and do more reps/sets... you will see the grip will adapt.

    My wrists are 6.5" and I refused to use anything besides the alternate grip, but only for a bit, from time to time. I weigh 155lb and I do deadlifts sets with 245lb and I am by current standards nowhere close to being strong.

    Deadlift - Adult Men
    Body Weight Un-trained Novice Intermediate Advanced Elite
    114 97 179 204 299 387
    123 105 194 222 320 414
    132 113 209 239 342 438
    148 126 234 269 380 482
    165 137 254 293 411 518
    181 148 274 315 438 548
    198 156 289 333 457 567
    220 164 305 351 479 586
    242 172 318 363 490 596
    275 176 326 373 499 602
    319 180 333 381 506 608
    320+ 183 340 388 512 617

  • Posted by a hidden member.
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    Jul 12, 2011 6:40 PM GMT
    Appreciate the input, van_can. icon_wink.gif

    Never hurts to try different things.
  • Posted by a hidden member.
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    Jul 12, 2011 6:45 PM GMT
    imasrxd saidOh, and since we're all bragging about our deadlifts....my 1RM is 405lbs.


    Pfft, that's it? icon_cool.gif
  • Posted by a hidden member.
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    Jul 12, 2011 8:58 PM GMT
    http://stronglifts.com/7-ways-increase-deadlift-grip-strength/

    just saw this article as well
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    Jul 12, 2011 9:00 PM GMT
    BH_nexus saidhttp://stronglifts.com/7-ways-increase-deadlift-grip-strength/

    just saw this article as well


    Definitely do the mixed grip. I love it when I do sumo dead lifts.

    See?? He's doing it here. Insane weight btw.