Deadlifts - grip slips
 

Hi all,

When I go heavy on deadlifts I can only do two or three reps before my grip has slipped to the point where I have to pause to re-grip the bar and then do two-three more reps. What should I do to strengthen my grip? Also, I've seen weightlifters on TV use some sort of powered chalk. Should I be using that or is there something else that I should use? Thanks.

Riley

I had issues with my grip slipping also, but that was because of sweaty palms, and not using an opposite grip on each side of the bar. I solved my sweaty grip problem by buying some weight lifter gloves, and by changing my grip. One hand should grip from outside of the bar, and one from the inside of the bar. Now i can do as many as i need to.

And yea i know you probably have more experience with lifting than me, i've seen you posting around here a lot before... but just saying whats worked for me. When it comes to actually strengthening your grip, i have no idea.

What grip do you use now? Double pronated or pronated/supinated? Chalk is great.

I use gloves and chalk. The chalk really helps to suck that last bit of moisture from around your hands.

The way I train my grip is to work as many reps as I can double over hand then switch one hand under and continue. The double overhand is much harder and a better workout for your forearms.

IronWorker

there is nothing wrong in needing to re-grip the bar. most of us do that. you are supposed to completely de-weight the bar onto the floor. this is not "touch and go". the bar must come to a stand still halt on the floor then it must be picked up. that is why this exercise is called the "dead" lift.

if you are suffering from grip issues, then i suggest you try and do as many sets as you can with an over-over grip. once your over-over grip fails, only then shift to an over-under or an under-over.

to work on grip work, try doing plate pinches (look them up if you like). don't overdo this because it will most likely fatigue your forearms causing your grip to worsen. only do it once or maybe twice a week. like 2-3 sets of 30-45 second holds. you can use 25 or 45 lbs plates.

do not go and buy straps. they will hamper your form.

as ross said: chalk is excellent. i'm a chalk man myself and i love chalk. find out if your gym allows chalk. if it doesnt, :gay: however you can buy liquid chalk..

something i want to clear up...

if you have sweaty palms, i suggest you buy chalk. it helps wonders. and it helps to grip the bar. but, do not use lifting gloves because they add to the diameter of the bar meaning your hand has to work more in gripping something "fatter". so wearing gloves while deadlifting is actually counter productive.

Cheers,
Wolf.

I wear gloves when deadlifting and I think you're right about it being counter productive for the grip factor. However, if I dont' wear them, my callaces get super sore and cause me to not be able to lift. So, in effect they allow me to pull more. I may try easing out of them though...it would be hard though because I've gotten so used to wearing them while lifting.


IronWorker

does chalk help with your calluses? i read somewhere that if you have calluses then grip the bar with your palm and not your fingers. in the sense, upon lift-off, the bar should be in your palms.....maybe that will help. i have calluses but it doesnt bother me...they don't rip or anything...i scrub them every week to make them soft(er).

I've seen a lot of people use grip pads, as aposed to chalk (some gyms dont allow chalk). I've never personally used them, but they seem like they would help some what.

I personally do as many sets as I can, then when my grip fails, use straps ... I try to go a little further into the workout each time, to strengthen my grip as much as possible.

farmers walks are also a good exercise....just dont do them with straps on (yes, i did and yes, it is a silly thing to do :biglaugh: )

but On the flip side if the only problem is sweaty palms then your grip is fine it's the sweat that's the problem.. and Wolf is right in that wearing gloves will make it a little harder since it will be more material to grab BUT... this is the flip side I was talking about...... gripping a "fatter" bar will HELP your grip strength. so I say if you like the gloves and they solve the sweat problem, use them because they are actually might be aiding in developing your grip.. even though it might not be that much as opposed to direct gripping work.

^^^ good points, dave :)

+1 on the farmer's walks! I say try using chalk if you want to, but if the staff tell you anything, say you didn't know. That's what I'm doing when I get some. Chalk on the floor shouldn't be a problem, since they are SUPPOSED to clean the floors anyway, right??

I've also heard of this one exercise with a pipe that has a hole through the middle, kind of like one of the openings on a flute, just all the way through. Through this, a rope is inserted and tied. At the other end of the string, you tie a plate. Then, you start rolling rope around the pipe by twisting it like a motorcycle throttle. I'd like to try it out myself. Long exp., I know, but I don't know what it's called, and it's killer, they say. Also, single-arm bent over rows have helped me develop my forearms. Maybe you can try those squeeze-caliper devices. Good luck.

With gloves, you have the matter of the material slipping between your hand and the glove.

For the sweat, use chalk.

Thanks for all the suggestions.

Is there a type or brand of chalk that I should buy? I just lift at home in my basement so I won't have to worry about being hassled by gym policy.

When I lift I have been using the one palm forward/one palm back grip, and alternate which is forward/back with each set. I guess I'll try both palms back at the start of the set and when my grip slips put one hand forward as suggested.

I was thinking about getting those hand grip squeezer thingies. Are exercising hands any different than any other muscles... How many sets/reps & days/week would I do with the hand grip squeezer thing?

Thanks.

I just do them pretty much whenever. In traffic, in lines, I like to multi-task :)

why would you do that?

here you go: http://www.prowriststraps.com/inc/se...chalk&n=191667

there are different types of chalks to choose from

before you buy anything, send an email to Alan and ask him what deals APT has for you. they usually have some awesome deals so definitely ask him.

Alan's email addy is: "Alan Thomas" <APT@prowriststraps.com>,

its good that you alternate between an over-under and an under-over. i made the mistake of only sticking to one. but, im changing now :) yeah definitely use an over-over for as long as you can.

dont do them.....the plate pinches, farmers walks and static holds are much better.

because it takes away the dead skin. its not massive aggressive scrubbing or anything...its like nail filing. you can find these scrubbers at walmart near the pharmacy/beauty section...they're cheap too.

i know its gay lol but if my calluses just keep growing:
1.) it looks kinda bar when you shake hands with big people (like when i go for interviews, etc)
2.) (this is the worst reason): they have a high chance of ripping of while doing deadlifts. mine have ripped off so i have learnt my lesson.

:)

I agree with Wolf. Don't use gloves. It's ok two re-grip esp on that exercise. If you're having that much trouble holding it, lighten the weight a little until your grip has built up. Your grip will eventually even out and sustain the weight. Pullups have helped my grip immensely. Chalk is ok also but I like the old fashioned way just your hands. and p.s. girls seem to love the calluses haha...makes you appear to be rugged or manly or whatever..haha

that's my 2 cents

Did it hurt when they got ripped off?

i gotcha anuj, its just funny because i take the oposite approach. I like having them, both on my hands and knuckles (MA training has done this to me i guess). That way when I shake someones hand, you get a firm grip, and you know that if I hit something, i destroy it. Manly hands dude hahahah.

yes they do love that stuff indeed. unfortunately, girls loving you alone won't get you a great job...

now, if you have a lovely woman who is interviewing you and you have manly calluses and a good resume....:biglaugh:

it got partly ripped off. i ripped off half of it when i took my hand of the bar but the pain kicked in so i didn't pull my hand away immediately. i laid it back on the bar and waited for a big (the blood was falling on the bar btw) and then gently took it off a couple of minutes later. i then went and washed my hands and used a nail clipper to chop off the little bit of loose fluttering skin. then i bandaged it up for a bit. it hurt a lot but it was a superficial kind of hurt you know? it went away in 1-2 weeks...this happened last semester sometime.

haha...

For chalk: I just use climber's chalk. You can get a block for $1.50 at Eastern Mountain Sports.

What works best for storing the chalk? On the web I see buckets, bags, socks... What does everyone here use and recommend? Thanks.

i use a ziplock bag :)

i just keep mine in a tupperware container

i got the $3 bag from apt when i ordered chalk.

oh yeah? damnit...i never got that lol...

.

I imagine it's also good for slapping someone who angers you to a high degree? Extra traction on the cross-stroke. Hmm... chalk seems to have more than one use!! I drink a LOT of water-even for us BBers, so I sweat A LOT. When I WO, I look like the pro BBers in the mags with the almost oily-looking skin during the photo shoots, just minus the gigantinormicus muscles. So, this sounds like something I will def. look into as well!!

its handy...and it's got a drawstring...can't beat that :)

Nice, now I need to get one as well.

Grip Power Pads - ALTERNATIVE TO GYM GLOVES, Weight Lifting Straps and Gloves
 

Needless to say, lifting weights and doing bar work type exercises is very good for your strength, fitness and overall conditioning. However, there are also certain precautions that must be taken when doing so. First of all, you should make sure you are cleared by a physician to engage in such activity. Second, you need to know what you are doing before you even begin. Strenuous exercise is not something you want to go into with blinders on.
One of the most important things you will have to do when participating in these kinds of activities is to make sure you have adequate hand protection. If you do not keep your hands properly covered you are going to wind up with blisters and painful calluses. Additionally, you run the risk of the bar slipping out of your hands, either as the result of excess sweat or your grip giving out.
There are many types of gloves and lifting straps that can help prevent these problems from occurring and for the most part they do a pretty good job. However, they are not without their shortcomings. For example, gloves often wind up making your hands sweat even more and sometimes they don’t work real well with certain lifting bars. Fortunately there is a new product on the market which does an even better job than lifting straps and gloves.
That product is Grip Power Pads, located on the web at www dot grip power pads dot com . With Grip Power Pads there is no need to worry about whether they will fit or not because they are one size fits all. You see, these pads do not require you to slip your fingers into them and fasten any kinds of straps. They are square shaped objects with dimensions of 5 inch x 4 inch x 1 inch. They are also available in three different styles according to your particular needs.
For example, there is the Soft version, good for light lifting and beginners. Then there are the Firm, for anything in excess of 40 pounds. Lastly, there is the Foam version, used for thicker bars and probably the preference of more advanced lifters. Another neat thing about the Grip Power Pads is that they are made with no latex whatsoever. That is good because many people have adverse reactions to latex.
And perhaps one of the most important things you will find about the Grip Power Pads is that they can readily adapt to any type of bar you are working with. If you are into serious weight lifting you are going to encounter bars of different girths and shapes. Sometimes certain weight lifting gloves won’t work real well with them. Not a problem with the Grip Power Pads. Regardless of what kind of bar you come across, Grip Power Pads will get the job done.
But rather than keep reading on and on about them, why don’t you head on over to www dot grip power pads dot com and see for yourself? Trust us on this; you’ll be glad you did.

You will probably never see this message but I hope that there are no more persons like you here who take spam as a way of living :wtf:

Get some hard rubber grip strengthtening circles and use them at least 3-4 times a week.

I've got my grip up doing this !