Deadlifts - failing grip

Raz

Raz

Raz

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I'm not a big and strong guy so my deadlifts are pretty 'light' but yesterday I used 80kg for the first time. The weight wasn't too bad, but my grip kept failing , only managed to do 3 x 3 :o

What's the best way to build up strength or my grip? It feels like it's going to fall out of my hands.

Before using 80kg, I was on 78kg and even then I could only do

78 x 8
78 x 6
78 x 5

or thereabouts.

any help or advice appreciated.
 
are you using an alternate grip or double overhand?

look at getting some chalk or some straps, these can help you to an extent, helping you to reach muscular failure in the target area rather than your grip/forearms.

for improving the grip itself, look at doing some static holds or some rack lifts.
 
Morba said:
are you using an alternate grip or double overhand?

look at getting some chalk or some straps, these can help you to an extent, helping you to reach muscular failure in the target area rather than your grip/forearms.

for improving the grip itself, look at doing some static holds or some rack lifts.
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thanks Morba

Using the double overhand - have tried alternative grip but didn't help much, might give that a try again though.

I did use gloves a couple of times, but found them useless lol. Chalk might be a better option.

Not sure about static holds?
 
gloves are crap for most people, they do not improve grip that much on heavier lifts.

static holds, lift a heavy weight then just hold it. dont lift for reps.
could also look at doing plate pinch, pinch a plate in your fingers and hold it down by your side.
 
Morba said:
gloves are crap for most people, they do not improve grip that much on heavier lifts.

static holds, lift a heavy weight then just hold it. dont lift for reps.
could also look at doing plate pinch, pinch a plate in your fingers and hold it down by your side.
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ah, sounds fun.

I'll give them a try :)
 
Raz said:
Using the double overhand - have tried alternative grip but didn't help much, might give that a try again though.
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I find the alternative grip helps at lot, especially at heavier weights.
 
Best thing to do is probably work on your grip, try some rack pulls, static holds or even rack deadlifts maybe. You could buy a gripper too (like a CoC or something)


I use liquid chalk when i'm getting into the 'heavy' ranges
 
liquid chalk...I'll have to look into that. Should be available from most sport shops right?

In the mean time, I'll give alternative grip a try again, and some static holds.

It's frustrating in that I know I can lift more, but because of my grip I can't.

Anyway, what's best with Deads? 3x8? Heavy 5x5?
 
I agree that chalk helps a lot, though its banned from my gym :rolleyes:

Usually if my grip slips on deadlifts, i put weight on the floor and regrip and usually helps, then by next time i come to do the same weight my grip has usually improved enough to finish the set without having to regrip.

Jaap74 said:
I don't do any weightlifting but I've found that my right wrist is much stronger than my left :p
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Well maybe if you lifted some weights you wouldn't have to date your right hand everytime you felt lonely ;)
 
bolger said:
I agree that chalk helps a lot, though its banned from my gym :rolleyes:
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Mine bans chalk too, thats why I use liquid chalk. Its not as good as proper chalk but it does make a noticable difference.

Yeh sport shops sell it, can pick it up cheaply on auction web-sites too!
 
Straps always worked for me, either that or make sure i did deadlifts early on in the exercise grouping rather than later so the forearms/wrists werent as tired.
 
I've seen a few people do deadlifts at my gym (saw a skinny guy doing 180kg :eek: ) but they all seem to wear gloves or just normal use grip - none of this alternative grip or chalk nonsense ;)

Not sure if chalk is banned or not, but I'll look into it. Will keep at them with alternative grip for the time being.

I always do deadlifts first, to make sure I'm putting 100% effort in to them :)
 
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1RM then fair enough, use double overhand or whatever grip suits.

for reps, you need something that will stop your hands being shredded ;]
 
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