Forearms not keeping up with deadlifts

[gicantor]

Just like the title says. My forearms cannot support the weight of my deadlift for more than 3 reps. After that I lose my grip and drop the weight. It's really frustrating cause I know my back wants to do another 3-4 reps. I grab with both hands over the bar. Should I switch to over under grip?

It seems my only options are a)use straps b) do direct forearm work c) let them catch up by themselves or d) switch grips

Input?

[Shortdave]

d.

[Varlover]

Have you tried wrapping your fingers around your thumb instead of vice versa? I find this helps me in situations where my grip would give out first. That or straps.

[GYMBRAT]

I personally have and still do (a) and (b) no use in depriving your back just to strengthen your grip.....unless you are C-Moola with his ape like grip, lucky bastard :) and nothing wrong with (d) it's just that it freaks me out every since my good bro tore his bicep doing the hockey stick style grip

[gicantor]

d.

I heard over under will mess up you biceps

Have you tried wrapping your fingers around your thumb instead of vice versa? I find this helps me in situations where my grip would give out first. That or straps.

Tried it. They still gave out


I personally have and still do (a) and (b) no use in depriving your back just to strengthen your grip.....unless you are C-Moola with his ape like grip, lucky bastard :) and nothing wrong with (d) it's just that it freaks me out every since my good bro tore his bicep doing the hockey stick style grip

Hockey stick style scares me too. I use to do it that way and I'm pretty sure that's why my biceps are uneven.

[sneakyfingers]

If youre scared it will make your bi's disproportionate, then switch your grip every set. Do left over, then right over. Personally, I always do my right hand over, because I feel stronger that way, and I havent really noticed a difference in my biceps.

[Shortdave]

With alternated grip you should be switching which had is over and which hand is under on either every set or every rep. Also, most bicep problems from deadlifting happen because the lifter starts with slightly bent arms instead of straight causing a lot of strain on the bicep tendon.

[Danger]

Unless you compete as a powerlifter I dont see any reason not to use straps, I like straps since I dont have to worry about ripping off any calluses.

Thankfully after 5 years using a jackhammer everyday I dont have grip issues anymore! you could always try that lol.

[tiramisu]

I've got small hands and you know what that means...

Wrist Straps.

I may spend some time and learn the over/under grip if I decide to do competitive pulling but otherwise I'll just use the straps when my hands unravel.

[gicantor]

thanks for the feedback guys!

[waderow]

you have to alternate hands, and then every set alternate which is forward and which is back.

[gicantor]

thanks wade!

[Mad-Bull]

Don't do the under over grip because I don't care what people say they will favor a certain hand when they get up to the heavier weight. Which will lead to proportionately bad traps. Learn how to do the hook grip, once you get past the pain threshold, it will work wonders. It will do the job of straps without them. Just suck in your balls and fight through the pain, eventually it will be non existent.

http://www.crossfit.com/mt-archive2/HookGrip-th.jpg

[faller]

Don't do the under over grip because I don't care what people say they will favor a certain hand when they get up to the heavier weight. Which will lead to proportionately bad traps. Learn how to do the hook grip, once you get past the pain threshold, it will work wonders. It will do the job of straps without them. Just suck in your balls and fight through the pain, eventually it will be non existent.

http://www.crossfit.com/mt-archive2/HookGrip-th.jpg

Yup, once your thumbs stretch out a bit it is one of the best things you'll ever use. How do you think Oly lifter's get so much weight off the floor?

But haveing said that i tried deading with both hands over and it just doesn't feel right to me. I've been doing over/under for so long now doing it any other way feels unnatural..

[GYMBRAT]

Don't do the under over grip because I don't care what people say they will favor a certain hand when they get up to the heavier weight. Which will lead to proportionately bad traps. Learn how to do the hook grip, once you get past the pain threshold, it will work wonders. It will do the job of straps without them. Just suck in your balls and fight through the pain, eventually it will be non existent.

http://www.crossfit.com/mt-archive2/HookGrip-th.jpg

much too hard for me to do because of breaking my hands/thumbs WAY too many times from scrapping all my life......only reason I use straps to be quite honest :)

[_Ragnar_]

I use over under with chalk. I can lift 315 like that. I find the more intense/heavy the lift the easier it is to hold onto. I use straps for other lifts because my grip is almost always done after deadlifts.

[tiramisu]

My hands are too small for the hook grip.

[Bowlcut]

Start using thicker dumbbells with monster gripz and when you pick up a dumbbell it will feel like a toothpick.

[dremen]

Just like the title says. My forearms cannot support the weight of my deadlift for more than 3 reps. After that I lose my grip and drop the weight. It's really frustrating cause I know my back wants to do another 3-4 reps. I grab with both hands over the bar. Should I switch to over under grip?

It seems my only options are a)use straps b) do direct forearm work c) let them catch up by themselves or d) switch grips

Input?

I use straps when my grip starts to give out to make sure i get the best back workout i can. I use straps as well for cable pulldowns again to ensure im working my back good n hard.

I sometimes work my forearms on an off day if i feel they need some weight.

[gicantor]

well i picked up some straps and hooks so i'll incorperate these and see what happens

[jsv22]

Don't do the under over grip because I don't care what people say they will favor a certain hand when they get up to the heavier weight. Which will lead to proportionately bad traps. Learn how to do the hook grip, once you get past the pain threshold, it will work wonders. It will do the job of straps without them. Just suck in your balls and fight through the pain, eventually it will be non existent.

http://www.crossfit.com/mt-archive2/HookGrip-th.jpg

This is the way to go. uncomfortable as shit at the start but over a few weeks it gets much better. i haven't had any issues since i've been doing the hook!

[MikeyFXD35]

Straps

[Mastagon]

I use straps on my heaviest sets of most everything for back. I'll also use them near the end of the training when my forearms start to get burnt out. Usually, this amounts to 4 sets out of 25ish that need straps. I try to keep it like this or lower if I can to make sure I'm still giving the grip some work.

Have you tried doing farmers walk?

Maybe check out this website. Lots of info to shift through

http://www.gripfaq.com/