SLDL question - weak hands??

[Seashell]

I'm very new to deadlifting, I've only done it 3 or 4 times now, and I do the stiff leg "style" going only as low as mid-shin.

My problem is this, my hands are having trouble hanging onto the bar. I feel like the rest of my body can handle the weight but it's hard for me to keep my fingers closed around the bar? Know what I mean?

Is this cause my hands are weak? Or am I doing something wrong?

 

[JJFigure]

Does it feel like it's sliding out of your hands? If so, you may want to try some chalk.

 

[Seashell]

Yeah JJ, that's exactly how it feels, it ends up being my fingertips desperatley trying to hold onto the bar and I feel like I may just drop it.

Not sure if it's slippery, or just that my hands are weak, but I'll try the chalk suggestion... (by the way, where does one get chalk? my gym doesn't have any) At any fitness store??

Thanks!

 

[Seashell]

Thanks bigguns, I'll check out that website, and see if the chalk wiht the alternating grip helps!

 

[bigguns15]

They sell chalk online. I know Titan Support systems sells it. You could also search for magnesium carbonate. A local drug store could possibly carry it too.

If it is still slipping out of your hands, you could try lifting straps or using an alternating hand grip (one palm faces you and the other away).

 

[flexygrl]

I actually had more problems with an alternating grip. I don't do it much, but I seem to have it down now. I don't use chalk or straps, but maybe when the weight gets heavier, I'll look into too.

 

[bigguns15]

I actually had more problems with an alternating grip. I don't do it much, but I seem to have it down now. I don't use chalk or straps, but maybe when the weight gets heavier, I'll look into too.

That's interesting. I usually use straps for SLDL, and if I don't have any, I'll use the alt. grip. But I'm really used to that kind of grip since I deadlift every week that way

 

[Seashell]

Daisy Girl : Really? I didn't know that, I'll check with my gym first then, to see if it' s allowed, thanks for the tip!

Also, could you recommend an exercise to improve my grip strength?

Thanks!

 

[Daisy_Girl]

Before you buy chalk and bring it to the gym, you might want to ask your gym if they allow it. Not all gyms allow the use of chalk.

I would work on grip stregnth and forearm strength and see if that helps. My guess is that it IS your "hand strength". I had the same problem, it felt like me hands/forearms got tired before my hamstrings so I couldn't hold the bar. Once my grip strength improved, so did doing SLDL.

 

[bigguns15]

Before you buy chalk and bring it to the gym, you might want to ask your gym if they allow it. Not all gyms allow the use of chalk.

I would work on grip stregnth and forearm strength and see if that helps. My guess is that it IS your "hand strength". I had the same problem, it felt like me hands/forearms got tired before my hamstrings so I couldn't hold the bar. Once my grip strength improved, so did doing SLDL.

Very good point. I forgot to mention that too.

I know my grip needs improving so I can do those exercises w/out straps, but right now I can't sacrifice the amount of weight just to work on grip strength. I have added forearms to my current split in order to try to improve this.

 

[lucidblue]

I was having the same problem with SLDLs. My grip has greatly improved over the last 2 months.

 

[Seashell]

LudicBlue: Could you tell me what exercises you did to improve your grip?

Thanks!

 

[lucidblue]

LudicBlue: Could you tell me what exercises you did to improve your grip?

Thanks!

I didn't really do any. I just progressively added small amounts of weight and my grip stength increased over time. However, there are grip exercises you can do with a plate. I found a link on the training board a couple months ago showing the exercise... I'll look for it and post it if I can find it.

 

[JJFigure]

I always use an alternating grip on my RDLs and DLs, and only need to bring chalk into play once I hit 225 or so - and even then, only if it's a humid kind of day.

I love chalk though - it's almost a mental thing for me. I feel like once I chalk up, I'm getting down, dirty, and serious. I won't train at a gym that doesn't allow chalk use.

I also don't do grip work, but I've kept some form of deadlift consistently in my training for the past 8-9 years, so I think my grip strength has just developed on its own.

 

[Seashell]

Ahhh.. so maybe I just have to be a little more patient and the grip strength will develop as I continue to do the SLDL's.

 

[bignate73]

if your gym wont allow chalk, go to a sporting goods store in the baseball section and buy a rosin bag. very good for grip, feels like chalk, but without the messy cleanup.

 

[Deleted member 33117]

If the chalk fails, get some straps. I always use them when doing deadlifts, and sometimes on heavy rows, to ensure I work the muscles I'm trying to work rather than my gripstrength/forearms limiting my workout.

 

[gingersnap]

they also sell a chalk in a hand cream type formula called super grip or something like that...I've used it to play tennis.....I always used rosin when I was in ballet.....both products are good without the mess...for lifting I just use gloves

 

[wilson6]

"I always use them when doing deadlifts, and sometimes on heavy rows, to ensure I work the muscles I'm trying to work rather than my gripstrength/forearms limiting my workout."

Exactly. What are you working here, back or grip strength?

If this is for competition, then you need to know what your grip limitation is, if it is for the purpose of working a bodypart, then use wraps to ensure you work that bodypart and grip is not a limited factor.

And, do some forearm work. Wrist rollers, extn/flexion w/bar or DBs and then hold a couple of 10 lb plates back to back, flat side out until they drop. Shoot for a minute per hold, 2 or 3 sets. Fingers spread out, thumb in the middle. That should help.

W6

 

[Seashell]

K, I'm buying straps this weekend.

Thanks everyone for all the GREAT info, I'm so appreciative!

 

[Seashell]

For all those who suggested the straps, THANK YOU!

Tried them last week, and they made SUCH a difference, I don't even have to do alternating grip anymore, and I was able to lift way more than I could without the straps.

Woo-hoo!