Weightlifting for Kiwis - Discussion and support regarding the art of swole

how do i increase grip strength when doing deadlifts and without using straps? right now the bar keeps slipping out of my hands after a few reps even though i know i can lift it further. i have one of those handheld spring grip trainers but it doesn't seem like it's doing much, even with daily use.
 
mars said:
I'm at 235 x 6 right now for my working sets. It hurt a lot more below 185 than above it for some reason? I don't really notice it now. I think once you load enough weight onto your arms your brain just focuses harder on completing the motion rather than the pain. However I do load from a rack and can position my arms just right rather than doing the deadlift onto the knees thing that you have to do without a rack. This could all be highly individually variable as well. I do have some bruising and tenderness the day after.
Click to expand...
Just did 275x4 and I forgot to pull the lever on my belt tight. Kinda blew it but I feel like 315 is only a month or two away at most. I love the fast progression of a new movement especially one as cool as zercher squats
 
sodaboard said:
how do i increase grip strength when doing deadlifts and without using straps? right now the bar keeps slipping out of my hands after a few reps even though i know i can lift it further. i have one of those handheld spring grip trainers but it doesn't seem like it's doing much, even with daily use.
Click to expand...
The best way that I found to increase grip strength is specific exercises, I know a guy who swears by dead hangs off a pullup bar but my personal favorite (i.e. the one that I got the most benefit from) is farmer's walks, I do them at work anyway so my grip strength increased steadily over time

Even a light kettlebell or plate carried over a long distance will burn the shit out of your forearms and increase your forearm, wrist, and hand strength, which will necessarily increase your grip strength

It also builds mighty traps and a strong core
 
mars said:
Just did 275x4 and I forgot to pull the lever on my belt tight. Kinda blew it but I feel like 315 is only a month or two away at most. I love the fast progression of a new movement especially one as cool as zercher squats
Click to expand...
In the jim, straight up zerching it.
 
sodaboard said:
how do i increase grip strength when doing deadlifts and without using straps? right now the bar keeps slipping out of my hands after a few reps
Click to expand...
Grip the bar with over/under grip instead of overhand. Its like a cheat code, you'll immediately be able to lift much heavier.

Alternatively do shit like farmers walks, hang a plate off the barbell with a strap and do wrist curls to roll the bar and pull the weight up, then switch positions and do it upside down, etc.
 
Last edited:
sodaboard said:
how do i increase grip strength when doing deadlifts and without using straps? right now the bar keeps slipping out of my hands after a few reps even though i know i can lift it further. i have one of those handheld spring grip trainers but it doesn't seem like it's doing much, even with daily use.
Click to expand...
forearm work will do wonders
 
sodaboard said:
how do i increase grip strength when doing deadlifts and without using straps? right now the bar keeps slipping out of my hands after a few reps even though i know i can lift it further. i have one of those handheld spring grip trainers but it doesn't seem like it's doing much, even with daily use.
Click to expand...
Learn and use the hookgrip like men should. Do direct grip training every lower day.

I can deadlift with no straps and no belt 300kg for 4 reps using a hookgrip. I'm average as fuck as far as lifting goes. If I can get here you can too.
 
Damn I break when I skip gym too much. Been sitting on computer, no holy pull-downs... just feeling the spine being compressed. Somewhere between shoulder blades so bad it keeps me on edge of dizziness all day.

Well pulled out that foam roller I bought decade ago, but have not much used. That was like cracking knuckles, but with my spine. Well feel instantly better. But fuck, I better be at the gym 5:30 Am tomorrow. I am too old for sitting.
 
VargReallyDidNothingWrong said:
Grip the bar with over/under grip instead of overhand. Its like a cheat code, you'll immediately be able to lift much heavier.
Click to expand...
I guess I'll try that today. I can totally pull more on my deadlifts but I gotta readjust every couple reps.

Do you switch left/right hands for each set or does it not really matter much?
 
Kurmudgeon said:
I guess I'll try that today. I can totally pull more on my deadlifts but I gotta readjust every couple reps.

Do you switch left/right hands for each set or does it not really matter much?
Click to expand...
Over a long time it probably matters, you are slightly out of alignment when you do that. Alternating every set may help you avoid imbalances.
 
VargReallyDidNothingWrong said:
Over a long time it probably matters, you are slightly out of alignment when you do that. Alternating every set may help you avoid imbalances.
Click to expand...
Just did my deadlifts. Over/under grip really is like a cheat code, wtf. So easy today.

I'll just alternate every set. Seems simple enough.
 
dick brain said:
Opinions are measured in quality, not quantity.
Click to expand...
why destroy your thumbs when you got straps? literally, it's not worth it. The hook grip is a form of forcing you to hold the bar when you otherwise couldn't; STRAPS DO THE SAME THING, so why bother when it's more painful and risky (the thumb is an important finger you know). It literally doesn't make you more of a man or increases test.
 
CrunkLord420 said:
Have you considered rice bucket training?
Click to expand...
Overrated in my opinion, it's pretty easy for me to increase my grip strength by just working with free weights 🤷‍♂️
Probably has something to do with less stability in the motion requiring more effort compared to a machine or some shit like that.
 
mars said:
I've never heard of any catastrophic thumb injuries from hook grip. It hurts sure but I don't think it's risky.
Click to expand...
People are just fearmongering because they think the wear and tear of using your thumbs for hook grip will lead to injury, which is bullshit unless you're a powerlifter.
 
There's one study I think that shows joint compression from OHP if your scapular mobility isn't good. But I have shit shoulders (both have dislocated before and I have had surgery on one of them) so I train scapular mobility and rotator cuff stuff and I've never gotten hurt from benching or OHP. Worst lifting related shoulder injury I ever got was from re-racking a heavy dumbell awkwardly. Second worse was from reverse pec deck.
 
You must log in or register to reply here.
Back
Top Bottom