Dead lifting and grip!

[Stud No1]

Ive just started deadlifting for the first time

i did 98kgs (about 6 reps) with a bodyweight of 160lbs i think this is quite a good start?

anyway i noticed my main problem was grip - lifting such a huge weight put SO much strain on my fingers i found myself distracted from putting my full efforts into the reps due to trying hard not to drop the whole bar!!

is this something you get over time (a better grip) ....for fingers its a crazy weight when you think about it...

 

[Quiksilver]

Since it's your first time, bump the weight down to 60kgs and pump out 2x10. Work on your form and technique before trying to max out.

For 2x10 at 60kgs, a good buildup would look like this:

12xbar
6x30kg
3x40kg
1x50kg
10x60kg
10x60kg

Focus on form.

 

[Stud No1]

^ thanks Quiksilver, i did in fact do a warm up set and this is also my second time doing deadlift i should add, so my form is improving though not perfect.

Im trying to gain size so i suppose tried to max out.


Im on the protein, what is more important between glutamine and creatine as im going to buy some 2moro and cant afford both right now?

 

[Fuglydude]

Dude, no offense but 98 kg at your body weight is not a huge weight. Like you said its a great start, so keep working hard! Anyways...I find the following works well for me:

- doing heavy deads at the start of your work out so your grip is nice and fresh.

- use chalk! This is great...i've pulled 200 kg (440 lbs) at a bodyweight of 76 kg (168 lbs) with chalk. There's no way I could do this without chalk. I can't really go heavy (past 350ish) without it.

- Use alternate grip (one hand pronated, one hand supinated)...I don't think I could pull more than 275 with conventional grip.

- For max heavy DLs I try and keep everything tight: Stance is narrow, and grip is also narrow.

Hope this helps!

 

[JohnnyIrish]

There are a few ways to go here from what I've seen (some are better then others):

1) lifting straps: they help keep your hands on the bar as they make up for weak grip strength (although I own a pair I haven't used them personally.. I have done the following however)
2) Use alternating grip: One hand gripping the bar overhand, the other is gripping the bar underhanded. You can alternate which is which from one set to the next to keep things even.
3) Build up your grip strength: These work your grip strength great these Captains of Crush. Quagmire got me on these and I have noticed my grip improve quite significantly since I added them in my routine.

Personally I think building up grip strength is the best way to go.. although #2 works well too (I use it as a plan B so to speak).

 

[Quiksilver]

I'd disagree with the chalk advice for now.

He just started deadlifting.. Working on grip strength would be a great idea, but using bandaid solutions(chalk, straps, suits, belts, ammonia, etc) is silly at the novice level. Him having weak grip at the start of a program isn't the sign of an inherent weakness, it's just a sign that his body isn't yet ready for the weight he's trying to pull.

Dude, just work on your grip with pullups/chinups/deadlifts/rows/DB lunges/farmers walks/etc. Even doing static holds off the rack with deadlifts would be great.

In my not entirely uneducated opinion, one shouldn't need to use any assistance to lift weights until you've been lifting for awhile.

 

[Quagmire911]

Ammonia and chalk are not band aid solutions, they work with what you have.

Whilst ammonia isn't neccasary, know one should deadlift without chalk.

 

[Quiksilver]

Yeah chalk is good, I don't disagree. Perhaps it's wrong to call it a bandaid solution.

But heck, I was pulling 320lbs and never even seen chalk in a gym at that point. If he says he can't hold on to the bar, then using chalk isn't the real solution. Making his grip stronger, is.

I suppose it's just the way I progressed, but I feel you shouldn't use extra stuff until you need it. Chalk may be an exception, but there's still shouldn't be any "chalk will solve your problems" talk in this particular thread.

 

[Quagmire911]

It is invaluable. If your hands are sweaty that is going to take a good deal of strength out of your grip.

Johnny said it with the captains of crush. Get the trainer ($20 in America) and start doing three sets of max reps per hand. Once you are in the 10-15 rep range it is time to use the No.1 for training. Then I would advise the 1.5, then 2 etc. The higher you go the harder it is to get stronger, obviously.

Here is a good article on grip:

http://www.rosstraining.com/articles/trainingthehands.html

 

[mrRuckus]

Am i the only one with a strong grip but without endurance?

I can pull a pretty big weight on a deadlift, but it just won't last when i'm doing stuff like pullups. The discomfort as my fingers slip off the bar actually affects the exercise. I started getting around this by doing a pullup, letting go, grabbing it again, and doing another rep instead of doing like 8 in a row.