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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, 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.

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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).

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.

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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.

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