Deadlift grip advice

[Patof]

So I've been doing deadlifts for a few months, and I'm having an issue with my weak grip.

I'm lifting around 275lbs, and I find myself having to stop during a set simply because my hands are opening up, not because my targeted muscles are burned out.

Was wondering if there's anything I can do to make my grip stronger? I have a pretty small skeletal frame, really thin fingers/bones in general.

I see people using straps to hold the bar but I'm not really looking to do that, kinda defies the principle of getting strong enough to lift a weight if you cant do it without tying it to your hands...

Anyway advice would be appreciated!

 

[Chad R. Thundercock]

Do you use the mixed grip (one hand pronated and the other supinated)?

 

[DrBdan]

Are you using chalk? If not, that will probably solve most of your issues. Also mixed grip or hook grip will help. Finally, you can hold your last rep for as long as possible to add some grip work without needing extra time or affecting your work sets..

 

[NurseKnuckles]

I used to use double overhand grip until my work sets. You'll notice a gradual increase in load. Now I hook grip everything.

 

[j123]

Just keep deadlifting.

When I was doing 275, it was pretty tough on my grip. Eventually down the line, 405 felt the same on my hands. You'll adjust.

 

[Liquid Smoke]

Is normal for grip to be the limiting factor. Most people have this issue.

 

[JimRussel]

Is normal for grip to be the limiting factor. Most people have this issue.

Grip issues are a common issue with deadlifting, yes, but not with 275lbs.

I'm assuming OP is doing a combination of DOH grip and no chalk.

 

[Liquid Smoke]

Grip issues are a common issue with deadlifting, yes, but not with 275lbs.

I'm assuming OP is doing a combination of DOH grip and no chalk.

You're probably right.

 

[SexyMahnaz]

use chalk

 

[Tosa]

Grip will be more of an issue if you're using a bar with not much knurling, is slightly thicker to compensate for using cheaper steel, not using chalk, and/or have small hands. You'd also want to use mixed or hook grip.

With all of the above, grip can still be a limiting factor if you're pulling enough, but the lightest pull I've seen someone with all the above miss due to grip is 245kg. That's not to say grip being a limiting factor on a lighter pull isn't possible, just that if the conditions are right, you should be able to pull some pretty good weights before grip becomes an issue.

 

[boingyman]

Hard to say without evaluating, but mostly everyone covered the possibilities.

 

[Patof]

Grip issues are a common issue with deadlifting, yes, but not with 275lbs.

I'm assuming OP is doing a combination of DOH grip and no chalk.

You are correct.

Appreciate the advice everyone, I'll give it a try and give an update after!

 

[rocketskates]

Mix grip, chalk, keep on keeping on etc. Honestly good grip strength comes with time. Don't get discouraged just keep deadlifting and it will help. As far as straps, they help but I personally don't like them. I didn't train with them for my last meet because they weren't allowed in my division. And tbh I don't feel like I get a good hold on the bar with them, they have the opposite effect for me.

 

[selfcritical]

24 minutes in. The bit about thumb position is a big fuckin deal.

 

[SteveX]

My advice would be to start hook grip early. Get used to it now with lighter weights and you won't have to go through the pain of learning after you're already pulling a big numbers. I wish I had since I'm still dealing with the asymmetries from years of mix grip deadlifting with the same over and under hands for several years. Obviously the other option is to alternate all the time which is what I currently do since I'm too much of a bitch to take the time to get used to hook grip.

 

[Badger67]

In conjunction...Set up a rack pull after you're done your deads at a level where you only have to pull it two inches off the bars. Hold that heavy ass weight for as long as you can. 1 rep. repeat.

 

[AtlSteel]

Don't see the problem with straps when needed, unless you are competing. Grip will still get stronger. Don't like mixed grip because have injured shoulders and it doesn't feel right.

 

[aus101]

If you find your grip strength is holding you back in deads and using a mixed grip/chalk for heavy sets isn't enough then you can always do grip strengthening exercises. Just deadlifting double over hand for awhile will do wonders (why load up your posterior change with a weight your hands can't handle), as will hangs, two arms and one. (Hanging from a chin up bar).

As a general hand strengthening tool I like to use loaded carries (changing up the grips like fat kettlebells, pinching plates etc) and finally the deadlift warmup method where you start with the bar and your index finger and you start adding fingers as you add weight.

I have small wrists compared to say my shoulder structure etc so once was severely limited by grip strength on deads but now it's never a problem. Good for BJJ too as strengthening your fingers using that deadlift method conditions them against the forces they take while grappling. You will feel like you have the hands of a rabid chimpanzee in comparison to those who don't train their hands so.

 

[pliftkl]

I wish I had since I'm still dealing with the asymmetries from years of mix grip deadlifting with the same over and under hands for several years.

Can you elaborate on what asymmetries you experienced? About six months ago, I saw my doctor when I was having some bad lower back pain, and when he pointed out a huge imbalance in my spinal erectors. I used to do a lot of deadlifting in the 400+ lb range, with a consistent mixed grip (right over, left under), and was wondering if that was a contributing factor.

 

[blackhat]

1) use mixed grip for ALL sets including warm ups
2) use chalk
3) after your DL session abuse your hands with grippers, plate pinches, wrist rollers, rolling thunder etc. also do those exercises after 1-2 other workouts during the week.