time to get a grip on things

[rippedtrojan]

my grip is keeping my deadlift down. i can only get out 4 or 5 reps at 315 before my grips gives out. after a set or two, that will drop pretty fast too, to 2 or 3 reps.

i will start doing farmer's walks this week on a fifth day of the split and probably finish with a few sets of wrist curls for good measure.

i'm open to any suggestions anyone might have.

 

[Screwball]

Static holds with heavy dumbbells, a loaded barbell of hanging from a chin bar for time. 1-arm deadlifts (lifted at your side like a suitcase). Plate pinches for finger strength. Good luck!

 

[coolcolj]

do chins on a brick wall gate arch, it doesn't allow you to curl your hand completely over the edge, so your hands and forearms work real hard. You can simulate this on a chin bar by only holding the handles with the first 2-3 knuckles.

 

[Haz]

I used to have a very weak grip as well. Just keep deadlifting and lifting heavy without straps and your grip strength will go up. Heavy dumbell shrugs are also great for building grip strength. Just keep on lifting until your grip gives out and you have to drop the dumbells. Do lots and lots of sets. Your traps and grip wil both improve quite a bit.

Also, are you using an over/under grip on the bar? That will help alot.

 

[needsize]

It's all about the chalk

 

[Skizac]

I used to only be able to get 1 rep at 315 before my grip gave out. I purchased the #0 and #1 Captains of Crush grippers, and used them 3x a week, holding them closed for as long as possible. A year and a half later, I'm now deadlifting around 600, with no grip problems.

 

[Thaibox]

It's all about the chalk

yup

 

[brianmincher]

for one thing, never ever use straps. I am no grip master, damned small hands, but throwing out the straps has increased my grip strength a ton, and made my forearms bigger too.

B.

 

[rippedtrojan]

i haven't been using straps at all. i'm sure chalk would help, as i can feel my hands slipping on the bar also.

do you think bare hands would be better than gloves for deadlifting...i've been using gloves...

thanks for the good ideas...i'll start something and let you know how i progress...

if i get my grip stronger i should be able to up my DL. i don't think 315 for 5 reps is too bad for someone who weighs 160, but then again, it could be better!

 

[Thaibox]

I think gloves are terrible bro. Ditch the gloves on your next back day and buy a block of chalk. Just try it out, I'll think you'll be happy.

 

[b fold the truth]

Here are a few links...

http://boards.elitefitness.com/forum/showthread.php?threadid=136428

Here are a few links to what I do for grip training...

You can see my softball set-up..very good for grip and hand strength.

http://boards.elitefitness.com/forum/showthread.php?threadid=136919

http://boards.elitefitness.com/forum/showthread.php?threadid=134733

Don't use gloves or straps on anything. Do your deadlifts as heavy as you can before adding straps. You can do timed holds in the power rack or dbell farmers walks.

B True

 

[gettinlarger]

i use straps when im working my back cause it gets hard to hold so much weight. i only use them when i go heavy for deadlifting, but use them for my entire sets of bent over db rows and pull ups. im afraid if i ditch them, i wont be getting stronger quicker, because my grip will give too early, when i know i can bang out some more reps with heavier weight. as for chalk ... what am i going to do, carry a big ass block of chalk with me to the gym every day? ill look like an idiot.

 

[b fold the truth]

Don't avoid you weakest link..focus on it.

Put your block of chalk into a tupperware container and keep it in your gym bag...never seen anyone being made fun of because they use chalk. I chalk my shoulders on squat and event day...to help the bar stick to them.

B True

 

[gettinlarger]

heh. funny you say that ... no gym bags allowed in the lifting area. haha. oh well. maybe ill just say fuck it, im gettin some chalk. where can i buy it?

 

[Thaibox]

heh. funny you say that ... no gym bags allowed in the lifting area. haha. oh well. maybe ill just say fuck it, im gettin some chalk. where can i buy it?

You should be able to get it at most non-super weenie fitness equipment shops.

Break a small amount of the block in a baggie. I keep the baggie in my pocket, and just dip in when I need to.

 

[b fold the truth]

I lifted with Night Fly at her home gym...and the guy asked me to not keep my gym bag on the floor. Couldn't believe it. I keep my chalk in a tupperware container...and just kept it next to the squat rack. You can get chalk from www.monstermuscle.com

I have always had good luck with them.

B True

 

[rippedtrojan]

You should be able to get it at most non-super weenie fitness equipment shops.

Break a small amount of the block in a baggie. I keep the baggie in my pocket, and just dip in when I need to.

after more than 2 years and it comes down to this....i have to lift with baggies in my pockets...

 

[frorider6]

I used to only be able to get 1 rep at 315 before my grip gave out. I purchased the #0 and #1 Captains of Crush grippers, and used them 3x a week, holding them closed for as long as possible. A year and a half later, I'm now deadlifting around 600, with no grip problems.

What the hell is that? Got a link for them?

 

[The Shadow]

my grip is keeping my deadlift down. i can only get out 4 or 5 reps at 315 before my grips gives out. after a set or two, that will drop pretty fast too, to 2 or 3 reps.

i will start doing farmer's walks this week on a fifth day of the split and probably finish with a few sets of wrist curls for good measure.

i'm open to any suggestions anyone might have.

Train grip - in the mean time use straps so your deads don't suffer.


Wrap a towel around a chinning bar and do holds till failure.

Pinch 2 25's together and hold

Partial deadlift in a power rach for timed hold w/o astraps

 

[frorider6]

Re: Re: time to get a grip on things

Train grip - in the mean time use straps so your deads don't suffer.


Wrap a towel around a chinning bar and do holds till failure.

Pinch 2 25's together and hold

Partial deadlift in a power rach for timed hold w/o astraps

Train grip 1x per week or 3x like abs?

 

[The Shadow]

Re: Re: Re: time to get a grip on things

Train grip 1x per week or 3x like abs?

For strentght - once or maybe twice per week. Most def. on the day you do deads or back.

 

[needsize]

I lifted with Night Fly at her home gym...and the guy asked me to not keep my gym bag on the floor. Couldn't believe it. I keep my chalk in a tupperware container...and just kept it next to the squat rack. You can get chalk from www.monstermuscle.com

I have always had good luck with them.

B True

We've got the same crap at the yuppie gym I train at, no gym bags on the floor and no chalk, so I hide it underneath my towel next to where I'm lifting.
At my old gym they gave me a hassle about using it as well, after I dropped a 550lb single from lockout a few times (I don't know how that happened...), they seemed to decide it was best to leave me alone.

 

[TheProject]

What the hell is that? Got a link for them?

I think this is what he's referring to:

http://www.ironcompany.com/gripper.htm

Hannibal's got a 1, 2, and 3. He let me borrow the #1, and I'm still working on getting it closed.

 

[frorider6]

Does anyone else endorse these "grip trainers"? You guys think it will actually improve strength and ability to hold a bar? I always thought they were a gimmick.

 

[The Shadow]

Does anyone else endorse these "grip trainers"? You guys think it will actually improve strength and ability to hold a bar? I always thought they were a gimmick.

They work. I think the key is to find one that lets you isolate each finger as well...

 

[growin']

I have the Captain's of Crush Grippers. I have the Trainer, #1, and #2. I am about 1/20th of an inch from closing the #2.

They have helped with my grip strength

 

[frorider6]

Guess I should order the Trainer one.

 

[b fold the truth]

www.ironmind.com

I would either get the trainer or the number 1. The trainer is easy...the number 1 is not far ahead. I have closed the number 2 a few times...but need to get my own.

B True

 

[gettinlarger]

cornholio, when you say pinch 2 25s together and hold ... how? and thats til failure, right?

 

[Robert Jan]

say your deadlift max was 400 and your grip was the weakest link.
then you start using chalk how much more could you do?

 

[needsize]

say your deadlift max was 400 and your grip was the weakest link.
then you start using chalk how much more could you do?

That's pretty individual, but while warming up without chalk I start really having to work to hold the bar at 405, but can bang out sets of 5 on 500lbs with chalk, but everyone is different

 

[rippedtrojan]

i can't do plate pinches right now. my thumb on my left hand is fucked up from catching a football. i probably fractured it somehow and it's not better yet.

 

[Skizac]

I guess I should have mentioned this since I was the one to bring up the grippers, but the Ironmind Captains of Crush have a few drawbacks. For one thing, they only have 5 levels of resistance, and mere mortals can really only hope to use the first 3 of those. Also, due to the way the spring is attatched to the handles, the movement is more difficult for the left hand than it is for the right hand.

The Ivanko Super Gripper looks to be a better product for grip training. It has something like 40 adjustable levels of resistance, and costs less than 3 of the Captains of Crush. It can be purchases at www.monstermuscle.com