grip strength...

[agingtechie]

I need more grip strength. Near the end of my dead lift set I could barely hang on.

I really have to focus to keep good form on my dead lifts and when my hands started to go I had to shift a lot of that focus. I managed it but, I don't know if I will be able to keep improving my dead lifts if my grip is lagging.

I do dead lifts and forearms on the same day. My wrist curls have been improving steadily so I am confused as to why this has become a problem.

Do I need to look into lifting hooks already?

[tiramisu]

I busted up my hand as a teenager punching a forehead. I don't recommend this. The grip strength in the hand with the deformed knuckle is significantly lower than my good hand.

That said, I can still manage fairly well with a mixed grip. Straps aren't so bad if you are repping out light weight but the things suck for max dead lifts. They completely screw with my set up.

I wonder about the wonders of chalk. I've got plenty but the bar does not slip out my hands doing deads. The hands tire and unravel. How or when does chalk actually do something?

[CanadianIron]

How heavy are you trying to go with raw grip? I wouldnt expect too many people to dead 400+ for reps without straps or mixed grip. With that said, I think its achieveable to handle 3 plates easily...

I find shrugs to be a good place to work on grip strength, do your reps thumbless and your forearms will pay... has worked for me.

[C-money]

heavy static holds do wonders... pile the weight on, slap on some chalk, grip that bitch as long as you can.. do it in the squat rack with the weight just under arms length so you can concentrate on grip not rack deads

[monkey]

I injured my left wrist boxing a while ago ....long story short, the only way I could keep working deads, pull ups and stuff was with straps..

Did that for a while until it was good again.. my grip obviously sucked ass.

Have been doing static holds and my grip is getting better real fast.

As someone said.. try it for a while and see for yourself.
For heavy deads, I use straps simply since I don't want to cut my deadlift short due to forearms.. ( at this point at least

[warlock]

chins or anything else) holding on a towel and ****ing kettlebells

[agingtechie]

Sounds like I need to add static holds to my forearm work out.

[Talo]

Static hold with heavy weight on the bar . Farmers Walks . I picked up some captain crushers and they have helped myself. My grip is still my weak point on my deadlift being just over 500.

Also , Louie said that your grip is only as strong as your weakest finger , so he recommends finger pinching - train the individual finger.

[O-Train]

How heavy are you trying to go with raw grip? I wouldnt expect too many people to dead 400+ for reps without straps or mixed grip. With that said, I think its achieveable to handle 3 plates easily...

I find shrugs to be a good place to work on grip strength, do your reps thumbless and your forearms will pay... has worked for me.

There are guys who use a double overhand hook grip and deadlift over 800lbs.

Also, just putting this out there. Shrugs are probably the single most overrated and useless exercise in the gym. Not to mention they exacerbate pre-existing muscular imbalances and shoulder problems. Most people would be better off not doing them at all. They end up with that retarded caveman posture. Internally rotated shoulders with zero midback development.

Not to say I've never done shrugs...just evolved from my caveman lifting days.

[agingtechie]

Also, just putting this out there. Shrugs are probably the single most overrated and useless exercise in the gym. Not to mention they exacerbate pre-existing muscular imbalances and shoulder problems. Most people would be better off not doing them at all. They end up with that retarded caveman posture. Internally rotated shoulders with zero midback development.

Not to say I've never done shrugs...just evolved from my caveman lifting days.

So what would I use to work on my traps if I dropped shrugs?

[O-Train]

So what would I use to work on my traps if I dropped shrugs?

Lifting anything heavy will sufficiently work the upper portion of your trapezius. I prefer stiff leg deadlifts using a slow controlled eccentric phase.

I'll let Dorian explain the exercise: http://www.youtube.com/watch?v=gtevN0SWp-o

Edit: This exercise is great for working the hamstrings, glutes, erector muscles (lower back) and also grip strength. It has good carry over for squats, deadlifts and overall strength. Vs shrugs which is an isolation exercise that may help somewhat when doing olympic lifts.

[Mastagon]

I've discovered that reverse grip barbell rows help with grip some

[CanadianIron]

Lifting anything heavy will sufficiently work the upper portion of your trapezius. I prefer stiff leg deadlifts using a slow controlled eccentric phase.

I'll let Dorian explain the exercise: http://www.youtube.com/watch?v=gtevN0SWp-o

Edit: This exercise is great for working the hamstrings, glutes, erector muscles (lower back) and also grip strength. It has good carry over for squats, deadlifts and overall strength. Vs shrugs which is an isolation exercise that may help somewhat when doing olympic lifts.


I generally avoid direct trap work, I usually only do shrugs every 2-3 weeks. I agree the caveman look isnt very attractive.