Well I am a bit frustrated with deadlifts lately. I just can't seem to hold on to the weight, and my grip slips. I am using the alternate-grip typical for deadlifts. I am using gloves. I can handle the weight just fine, but my hands give out before I can get any real work done. :mad:

This is especially a problem when the weather is warmer and sweaty palms slip off the bar easily. The gloves don't seem to help enough. Maybe a different type of glove?

I have tried straps, but they just seem to hurt my wrists. I am fairly certain I am using the straps correctly. Anyone else notice this?

As far as my grip strength goes, I do weighted pullups without straps, and my back will fail before my grip does. So I don't think I have too much of a problem there. Still, I have considered doing more forearm and grip work to increase strength there. But at some point I think I will still need something to help me hold on to the bar.

Has anyone else had this problem? Does anyone have any suggestions?

Many thanks in advance.

Well I am a bit frustrated with deadlifts lately. I just can't seem to hold on to the weight, and my grip slips. I am using the alternate-grip typical for deadlifts. I am using gloves. I can handle the weight just fine, but my hands give out before I can get any real work done. :mad:

This is especially a problem when the weather is warmer and sweaty palms slip off the bar easily. The gloves don't seem to help enough. Maybe a different type of glove?

I have tried straps, but they just seem to hurt my wrists. I am fairly certain I am using the straps correctly. Anyone else notice this?

As far as my grip strength goes, I do weighted pullups without straps, and my back will fail before my grip does. So I don't think I have too much of a problem there. Still, I have considered doing more forearm and grip work to increase strength there. But at some point I think I will still need something to help me hold on to the bar.

Has anyone else had this problem? Does anyone have any suggestions?

Many thanks in advance.

Yeah, I've had that problem in the past. Using a mixed grip helps alot -- but, one thing that helped immensely was incorporating static bar holds into my routine. You just load up the bar with a bunch of weight, and hold it for as long as you can. This is really quite effective at building up grip strength (it happens quickly too)....and, after awhile, will make it so that you can't find a weight too heavy for you to grip (mixed). I never have that problem anymore.....

Yeah, I've had that problem in the past. Using a mixed grip helps alot -- but, one thing that helped immensely was incorporating static bar holds into my routine. You just load up the bar with a bunch of weight, and hold it for as long as you can. This is really quite effective at building up grip strength (it happens quickly too)....and, after awhile, will make it so that you can't find a weight too heavy for you to grip (mixed). I never have that problem anymore.....

I haven't run into grip problems yet, but I've thought about doing grip stuff anyways, with static holds being the easiest and most convenient method at the moment. How much weight do you use though, in relation to your current working sets or 1RM? And do you do sets, or something? How often?

Like Joe said, you can build up your grip pretty well with static holds for time. These are fun with heavy dumbbells, too.

From an equipment standpoint, you've also got a bunch of options; chalk (http://www.prowriststraps.com/inc/sdetail/109557), lifting hooks (http://www.prowriststraps.com/inc/sdetail/64806), and maybe some thicker straps (http://www.prowriststraps.com/inc/sdetail/112468) (I recently switched to these from a cheap pair of BB.com straps and they feel a lot more comfortable).

How much weight do you use though, in relation to your current working sets or 1RM? And do you do sets, or something? How often?

I haven't done them in awhile, because my grip strength has held up pretty well....but, if my grip starts to have problems again, I will start up again. I would usually do them about once per week, usually on a day that didn't require lots of heavy gripping. I would normally do about 3-5 sets, and the weight would vary week to week. Sometimes I'd do a weight that I could only hold for about 5-10 seconds, and other times, I'd do a weight that I could hold for maybe a minute.

I didn't do my max weight that often, mostly because my holds were double overhand, and my dead grip is mixed. But I found it transferred very well. Occasionally though, I'd load up more than my max, and hold with a mixed grip as long as I could (which kinda hurts the hands).

The thing that really surprised me, was how quickly my grip strength increased from doing this. Within just a couple of weeks, weight that I really struggled to hold, felt like a breeze.

Well I am a bit frustrated with deadlifts lately. I just can't seem to hold on to the weight, and my grip slips. I am using the alternate-grip typical for deadlifts. I am using gloves. I can handle the weight just fine, but my hands give out before I can get any real work done. :mad:

I struggle with grip issues too.

But one thing I have found is that gloves make it harder to hold the bar. My grip went up when I embraced my calluses.

Once I started using chalk and the hook grip I haven't had any problems holding onto the bar.

Ditto on ditching the gloves. Do your deadlift warmups with a double overhand grip until you hit a weight that you can't, then switch to the alternate grip. When that fails, then straps. Just doing that process alone on deadlift days will help your grip.

4 weeks ago I couldn't pull 225 without straps, now I can easily pull 300 barehanded. Callouses aren't too much of an issue if you grip the bar correctly.

Cool, thanks for the replies. I will definitely be working on some static holds. I have gone sans-gloves before, but have had problems with sweaty palms making the bar slip...maybe some chalk is the ticket.

:tucool:

I tried the static holds today and wow! Those are a lot harder than they sound. Since I use hooks for my deadlifts (weak grip), I decided to take the above advice and work on my grip strenght. I loaded up the bar with 6 plates and tried the overhand grip :doh:Not a chance! I had to take a 2 off in order to get the weight off the safety bars. Once I got the bar in hand it was about a minute before I started shaking like crazy, not long after that my grip failed. I did this a second time until failure and it felt pretty good. I will be doing these on a regular basis! :tu:

I tried the static holds today and wow! Those are a lot harder than they sound. Since I use hooks for my deadlifts (weak grip), I decided to take the above advice and work on my grip strenght. I loaded up the bar with 6 plates and tried the overhand grip :doh:Not a chance! I had to take a 2 off in order to get the weight off the safety bars. Once I got the bar in hand it was about a minute before I started shaking like crazy, not long after that my grip failed. I did this a second time until failure and it felt pretty good. I will be doing these on a regular basis! :tu:

So how do you go about these?

I perform these in the squat rack. I set the height of the safety stops to about groin level, place the barbell on them and load up the weight.
The actual lift height is only a few inches from the safety bars for obvious reasons. Thats it!

I perform these in the squat rack. I set the height of the safety stops to about groin level, place the barbell on them and load up the weight.
The actual lift height is only a few inches from the safety bars for obvious reasons. Thats it!

I might give these a try then. Ta

Strategic use of hooks can allow you to progress in your deadlifting without waiting for your grip to play catch up...
While using hooks, do other things to improve grip strength. Power cleans, shrugs, rows, pullups, static bar holds, etc....

I used to struggle to pull 315, and now i can hold onto 405... no straps, nothing, just a good old mixed grip ANDD

a little bit of chalk,
anddddd
http://www.hobokengolf.com/zc/images/tite.jpg

omggggg that stuff rules

a little bit of chalk,
anddddd
http://www.hobokengolf.com/zc/images/tite.jpg

omggggg that stuff rules

I like to kick it old school:

http://img151.imageshack.us/img151/7105/elmersbt1.gif

:whistle:

(Not really.)

ok, i don't undersatnd the whistle emoticon, ever. what kind of feeling is it supposed to invoke?

secondly, i didnt think that tite grip stuff worked until i tried it. it does. it also helps majorly on the rings.

I like to kick it old school:

http://img151.imageshack.us/img151/7105/elmersbt1.gif

:whistle:

(Not really.)

:lol:

ok, i don't understand the whistle emoticon, ever. what kind of feeling is it supposed to invoke?
IMO, it basically means "good naturedly not serious" and has a bit of a mischievous connotation. It usually denotes that whatever precedes it is a joke and meant to be humorous.

This use probably derives from cartoons where characters will set traps but then step away, put their hands in their pockets or clasp them behind their back, and pace while whistling in order to look as if they are disinterested and non-suspicious. However, the viewer, having witnessed them set the trap, knows that this of course is not the case. So, as another character falls for the trap, the situation becomes humorous on account of the dramatic irony, causing the entire sequence of events to be classified as a joke or gag. The whistling becomes representative of this type of gag because it is retained through almost every instance of it.

ok cracking up laughing

hahahaha i get it.

i feel like THE idiot now.

village idiot

i love you guys

IMO, it basically means "good naturedly not serious" and has a bit of a mischievous connotation. It usually denotes that whatever precedes it is a joke and meant to be humorous.

This use probably derives from cartoons where characters will set traps but then step away, put their hands in their pockets or clasp them behind their back, and pace while whistling in order to look as if they are disinterested and non-suspicious. However, the viewer, having witnessed them set the trap, knows that this of course is not the case. So, as another character falls for the trap, the situation becomes humorous on account of the dramatic irony, causing the entire sequence of events to be classified as a joke or gag. The whistling becomes representative of this type of gag because it is retained through almost every instance of it.

I think it means something like: "Yeah, I know...I shouldn't do that." Or: "Yeah, I know...I'm an idiot, but it works for me!" Like when you do something you shouldn't and you get caught....you try to act like you weren't doing anything at all.

All good natured self ripping of course.

I can only deadlift about 50lb barbell. How do you guys manage 150-200lbs easily? I'm 5'6", 132lbs.

I can only deadlift about 50lb barbell. How do you guys manage 150-200lbs easily? I'm 5'6", 132lbs.

Take your time.
Learn the form and technique.
You will shock yourself as to how fast you can improve....

But, remember, form is everything! Form before weight....

Take your time.
Learn the form and technique.
You will shock yourself as to how fast you can improve....

But, remember, form is everything! Form before weight....

You were right! It was fantastic, my first deadlift... I feel like a real man now! :cool:

You were right! It was fantastic, my first deadlift... I feel like a real man now! :cool:

Congratulations!

Now take a deep breath, and work it up slowly so you don't tear up your back. You might be surprised at how fast you can increase your lifts in the beginning. This is your nerves, and your muscles. That's good, but you need your other connective tissues to adapt as well, and they don't adapt as fast. It's really good that you are deadlifting seriously now. Just make sure you keep it serious.

Congratulations!

Now take a deep breath, and work it up slowly so you don't tear up your back. You might be surprised at how fast you can increase your lifts in the beginning. This is your nerves, and your muscles. That's good, but you need your other connective tissues to adapt as well, and they don't adapt as fast. It's really good that you are deadlifting seriously now. Just make sure you keep it serious.

Well my first today was:

3 sets, 10 reps(40lbs, 40lbs, 50lbs).

I'm hyper-aware of preventing back injury, so I'm only going to do this once a week, and continue doing the Roman chair for lower back strengthening. I'm not looking to bulk big time here or anything, I just want to gain a reasonable amount of muscle to aid fat loss. Also recently incorporated protein powder drink after every workout. If I max out at 70lbs, that's fine.

If I max out at 70lbs, that's fine.

Well, that will be what it is, but I would not use the word fine. If you work on strengthening your back, you're going to pass 70#.

Just for illustration, my brother competed at 132# bodyweight, he's about 5'4". So he was not that far off from your current stats. He was pulling about 400# at that weight. Eventually, he bulked up to 148# where he pulled 495# in competition. So you can pretty far without having to get big.

Well, that will be what it is, but I would not use the word fine. If you work on strengthening your back, you're going to pass 70#.

Just for illustration, my brother competed at 132# bodyweight, he's about 5'4". So he was not that far off from your current stats. He was pulling about 400# at that weight. Eventually, he bulked up to 148# where he pulled 495# in competition. So you can pretty far without having to get big.

Frame all comes into this, my bones are pretty narrowly set together.

Frame all comes into this, my bones are pretty narrowly set together.

That's why you go slow. Your connective tissue and bones will actually adapt to lifting. This is one reason that lifting helps avoid osteoporosis. If you have a light frame, but you want to be strong in old age, nothing like getting some positive adaptation in while you can.