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Strengthening Deadlift Grip?


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#1 commandopat

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Posted 07 May 2015 - 09:46 PM

Those of you who deadlift over 500 without wraps, how do you work on strengthening your grip? I can do 500 with relative ease but beyond that it becomes less consistent.
Any suggestions would be appreciated.
Thsnk you,
Exercise--------1RM--------@ Weight
Flat Bench-----395lbs x2---198lbs
Deadlift---------600lbs---- --210lbs
Pull-ups---------52
Pushups--------2020 in 1 set, non-stop, no knees on ground etc, in 2H 8 mins.

#2 Mr Taco

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Posted 07 May 2015 - 10:26 PM

My pull isn't what yours is but this is what I've seen/heard...

 

I've seen guys using things to put around the bar making it thicker to grip which makes it harder to hold on to which will improve your grip and make the normal size easier to use.

 

I had a trainer tell me to use a small towel on everything I did, dumbells, pullups whatever. Same concept.


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#3 BBG

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Posted 07 May 2015 - 11:52 PM

Are you using chalk?  I hadn't deadlifted in years... and I just started new.  I was getting stuck at 350x4x8... hands so sweaty couldn't hold on to bar.  Chalk is banned in my current gym (switching soon) so I got one of those chalk bags (bean bag with chalk, sort of).  It was ridiculously easy to hold on to the bar with no sign of slipping.

 

The weight wasn't even heavy, just the chalkless grip was murdering me.


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#4 Looseunitwa

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Posted 08 May 2015 - 03:15 AM

Brojobs brojobs lol...............awesome grip training champ!
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#5 saywat2587

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Posted 08 May 2015 - 08:06 AM

If your not using chalk.... Anything over 4 plates for more than 5-6 reps I use chalk. I've pulled well over 600 with chalk. I could probably hold on to 800 with chalk.

 

Basically use chalk.

 

Fat grips help.


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#6 staytrue82

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Posted 08 May 2015 - 08:37 AM

Farmer carry, helped me alot. I would just do them after deads
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#7 commandopat

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Posted 08 May 2015 - 08:48 AM

I never use chalk. I'll try it. I just find that my fingers have a hard time holding on, as in the grip breaks. My hands don't get that sweaty. Maybe chalk really is the simple answer. I hope so. I don't mind using wraps but I'd rather get to 6 plates without them if I can :)

I have fat grips just haven't used them. Need to dig them up.

Do you go heavy farmer walks or lighter weight for longer?
Exercise--------1RM--------@ Weight
Flat Bench-----395lbs x2---198lbs
Deadlift---------600lbs---- --210lbs
Pull-ups---------52
Pushups--------2020 in 1 set, non-stop, no knees on ground etc, in 2H 8 mins.

#8 PZTHATER

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Posted 08 May 2015 - 10:44 AM

seems like top deadlifters in the world that have had grip issues do extended holds with just the barbell


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#9 saywat2587

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Posted 08 May 2015 - 11:22 AM

PZTHATER: pause reps help as well. Esp at the sticking point.



#10 commandopat

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Posted 08 May 2015 - 12:25 PM

Interesting.
Exercise--------1RM--------@ Weight
Flat Bench-----395lbs x2---198lbs
Deadlift---------600lbs---- --210lbs
Pull-ups---------52
Pushups--------2020 in 1 set, non-stop, no knees on ground etc, in 2H 8 mins.

#11 Doctor Steuss

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Posted 08 May 2015 - 01:38 PM

Go in squat rack.  Put spot bars just below standing hand height.  Put lots o' weight on bar.  Hold bar until it almost falls from your hands.  Repeat until there's nothing left in your hands or forearms.


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#12 commandopat

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Posted 08 May 2015 - 03:52 PM

Go in squat rack. Put spot bars just below standing hand height. Put lots o' weight on bar. Hold bar until it almost falls from your hands. Repeat until there's nothing left in your hands or forearms.

That seems absurdly like common sense. I like it!
Exercise--------1RM--------@ Weight
Flat Bench-----395lbs x2---198lbs
Deadlift---------600lbs---- --210lbs
Pull-ups---------52
Pushups--------2020 in 1 set, non-stop, no knees on ground etc, in 2H 8 mins.

#13 kins38

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Posted 08 May 2015 - 06:08 PM

Don't use an alternate grip. Use double overhand. 



#14 staytrue82

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Posted 08 May 2015 - 08:18 PM

I go heavy 100+ dumbbells and walk about 30 meters twice. Up to 5 sets.
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#15 commandopat

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Posted 09 May 2015 - 02:49 AM

I go heavy 100+ dumbbells and walk about 30 meters twice. Up to 5 sets.

Doesn't seem far but we'll see :)
Exercise--------1RM--------@ Weight
Flat Bench-----395lbs x2---198lbs
Deadlift---------600lbs---- --210lbs
Pull-ups---------52
Pushups--------2020 in 1 set, non-stop, no knees on ground etc, in 2H 8 mins.

#16 Sweetlou321

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Posted 09 May 2015 - 09:42 PM

Kroc rows a good one in a commercial gym setting. 

 

Holding the weight at the top.

 

Hook grip for some lifters. 

 

Wrist wraps that are cranked to the max with your hands closed can help. Forces the hands closed. 

 

Train you pinky and ring fingers with binder clips, these are the first fingers to go.

 

Fat grip curls/rows.

 

Times holds, watch for imbalances if you use the same mixed grip all the time. 

 

I pull high fives raw and mid sixes equipped and the only ones if used personally are the fat grips, kroc rows, and holding at the top. 



#17 commandopat

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Posted 09 May 2015 - 11:50 PM

Kroc rows a good one in a commercial gym setting.

Holding the weight at the top.

Hook grip for some lifters.

Wrist wraps that are cranked to the max with your hands closed can help. Forces the hands closed.

Train you pinky and ring fingers with binder clips, these are the first fingers to go.

Fat grip curls/rows.

Times holds, watch for imbalances if you use the same mixed grip all the time.

I pull high fives raw and mid sixes equipped and the only ones if used personally are the fat grips, kroc rows, and holding at the top.

Great info, thank you. I have the fat grips but have t used them in years. Time to pull them out. I'm also looking for some good chalk online.
I'll try your recommendations.
Exercise--------1RM--------@ Weight
Flat Bench-----395lbs x2---198lbs
Deadlift---------600lbs---- --210lbs
Pull-ups---------52
Pushups--------2020 in 1 set, non-stop, no knees on ground etc, in 2H 8 mins.

#18 nick_da_quick808

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Posted 10 May 2015 - 11:37 PM

As a guy weighing in the mid 170's that can pull 600 and competes in powerlifting competitions here in Hawaii, I can tell you what has worked for me is working on your overhand grip when you deadlift and that will transition into stronger reverse grip.  That and a lot of rack pulls, box pulls, snatch grip deadlifts, and buffalo bar pulls.  Trust me in 6 months I went from deadlifting mid 400's to 600 because my coach incorporated these types of lifts into our training regimen.  And also we do farmers walks with logs+ weights.  You will become stronger in no time watch.



#19 kins38

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Posted 11 May 2015 - 03:22 PM

As a guy weighing in the mid 170's that can pull 600 and competes in powerlifting competitions here in Hawaii, I can tell you what has worked for me is working on your overhand grip when you deadlift and that will transition into stronger reverse grip.  That and a lot of rack pulls, box pulls, snatch grip deadlifts, and buffalo bar pulls.  Trust me in 6 months I went from deadlifting mid 400's to 600 because my coach incorporated these types of lifts into our training regimen.  And also we do farmers walks with logs+ weights.  You will become stronger in no time watch.

 

 

Yep, just like I said!. Now I demand a cookie!



#20 Doctor Steuss

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Posted 11 May 2015 - 03:29 PM

That seems absurdly like common sense. I like it!

IIRC, it was Grambo who suggested it to me many moons ago.  I remember thinking "this makes too much sense to work."


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#21 commandopat

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Posted 11 May 2015 - 08:35 PM

IIRC, it was Grambo who suggested it to me many moons ago. I remember thinking "this makes too much sense to work."

Sometimes we just overlook the simplest ideas. I'll definitely add it to the end of Friday's deadlift/back workout.
Exercise--------1RM--------@ Weight
Flat Bench-----395lbs x2---198lbs
Deadlift---------600lbs---- --210lbs
Pull-ups---------52
Pushups--------2020 in 1 set, non-stop, no knees on ground etc, in 2H 8 mins.

#22 commandopat

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Posted 21 May 2015 - 08:32 PM

Well, my chalk came in and I used it this morning. Being used to the wraps meant when I exceeded what I could hold without chalk, about 500, the heavier weights were supported by my wrists instead. Well the chalk definitely made me feel it more in my hands, but not as bad as I was thinking. I managed 575 and then 585 after. I suspect I won't have any issues holding on to more once I get my back used to it.

Overall, I am very glad I purchased some. Thanks gents.


Exercise--------1RM--------@ Weight
Flat Bench-----395lbs x2---198lbs
Deadlift---------600lbs---- --210lbs
Pull-ups---------52
Pushups--------2020 in 1 set, non-stop, no knees on ground etc, in 2H 8 mins.

#23 sinewave3

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Posted 22 May 2015 - 11:34 AM

I like a few warm up sets and/or finishers with a fat bar/fat grips and double overhand grip. The fat bar is better but sucks switching it back to regular for heavy sets when in a hurry.

Also I love chalk on the heavy sets, too!

#24 bigbrown

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Posted 30 June 2015 - 07:55 AM

incorporate indoor rock climbing 1nce a week into your exercise regiment. After 3 months you will be shocked how strong your grip has gotten. Also, its a lot of fun. 



#25 commandopat

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Posted 30 June 2015 - 08:13 AM

Chalk has helped me go from 500 to 605 with little effort.
Rock climbing would be great but there's a limit to how long my days are lol.
Exercise--------1RM--------@ Weight
Flat Bench-----395lbs x2---198lbs
Deadlift---------600lbs---- --210lbs
Pull-ups---------52
Pushups--------2020 in 1 set, non-stop, no knees on ground etc, in 2H 8 mins.




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