Deadlifting grip help

[dosteov]

Hey all. I've been deadlifting for about a year now (basically running a variation of the 5x5 program, my 5x5 deadlifting max is 295, hit just yesterday). What I notice is when I move up on the weights it takes a while for my grip to adjust . I don't use any straps or support of any kind (should I start?). I use an alternating grip and it's more my hand where my palms are facing me.

It feels like if my grip was better I'd be able to deadlift more weight honestly. Like even on the 295x5 yesterday. I felt I could get a couple of more reps but my grip was really beginning to break down by the last rep.

Anything I can do to improve this? Should I go with straps?

 

[silver_shadow]

295 is not heavy enough to warrant straps. work on your grip. work your way to as heavy as possible using a regular grip. THEN on the heavier weights switch to alternating. in addition, work on static holds. hold DBs or BBs for as long as possible. hang on to a pullup bar for as long as possible with or without weight.

 

[araiber]

Nice. Maybe you wanna use some chalk to compensate for the sweat that goes onto your hands. I still refrain from using straps (my 5x5 max is about 280-ish). I just try to pretend my arms are hooks, and not to just "let the weight hang", but also to keep my wrists turned a little bit to make sure it wont rotate out.
I personally want to keep my grip strength with that of the weight im lifting, so I dont use straps, other people might suggest differently?

 

[Scotsman]

Good work on getting to where you are. Static holds are a great idea as well as doing some general forearm work. If you go over to the powerlifting forum there's a great thread about grip training there. I stay away from straps almost completely. I do all my rows, pulls, curls, cleans, etc. without them.

Cheers,
Scotsman

 

[dosteov]

Thanks guys. I'm going to try the static hold on my off days. I'll just load up 315 on the bar and see how long I can hold it (there's a squat rack in my gym that has grooves every 6 inches or so from the floor so you can grab it from any height). Can't wait to deadlift 3 plates. My other 5 rep maxes are
bench 225x5
ATF squat 245x5

I've made alot of progress over the last couple of years. I'm almost 35 and didn't start working out until I was 30. I have a small frame as well so putting muscle on hasn't been the easiest thing.

 

[blut wump]

The only times I resort to straps are when reaching heavy weights for power shrugs and for near-maximal rack-pulls. My grip is good enough for anything I can take from the floor but lets me down on the short-range rack work.

 

[skullcrushin22]

Some people deload the weight and adjust there grip each rep. Which is an option. I would say just build up your grip strenght though. One cheap exercise is to pour rice into a big bucket and dig your hand all the way to the bottom a couple times. You can do that everyday.

 

[Papa Lion]

wrist rollers are great, but for heavy gripping I think dead hangs are great and also found that shoulder shrugs with heavy db's is good and high reps as the it begins to put a real burn on 'em cause of the motion that you don't really get from just the dead hangs

 

[beerdrinker]

If you are not using chalk, you need to get some chalk now. If you haven't been using chalk, I can almost guarantee you that you'll be able to do 295x5 double overhanded without any problem if you rub some chalk into your hands. Before I got chalk, my weakness was my grip (my palms sweat pretty bad though). Now it's my back and I'm pulling double overhand again.

 

[UFC22]

I really need to get chalk cause my damn gym doesn't have it anymore. Well I usually use straps for my last set although it would be nice not needing them.