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.