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Forum » Gymiscers: failed deadlift to grip ->help
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Thread: Gymiscers: failed deadlift to grip ->help

post 1633363233 03-09-2021, 06:25 PM
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Gymiscers: failed deadlift to grip ->help

Cliffs:
-Last week did 225 3x5Spoiler!
lbs

-Tonight attempted 235 3x5Spoiler!
lbs

-5 + 3 + 2 reps finished per set
-grip gave out, could have muscled through otherwise



No dietary issue, sleep issues, or grip fatigue from death grip wanks.

Doing 230Spoiler!
lbs
may have been better but I was feeling it. Next week might, or retry this weight.

Advice on improving grip strength? inb4 "do more deadlifts"

Spoiler!
You are permitted to laugh at the poverty poundage
post 1633363403 03-09-2021, 06:27 PM
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Legs grow faster than grip, so nothing you can do but change grip type or use straps for your top set
https://en.wikipedia.org/wiki/American_decline
https://en.wikipedia.org/wiki/Societal_collapse#By_absorption
post 1633363463 03-09-2021, 06:28 PM
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Most guys here are in the 400s. How much do you weight where 235 is a lot? I'm pretty positive I can deadlift that and I don't even deadlift .
post 1633363523 03-09-2021, 06:29 PM
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Over-under. Grip didn’t fail until trying 600. Otherwise grip gets testy in 300s in double overhand. Straps don’t help as much as over under, chalk makes it more comfortable but still not a huge help.
Lifts:
Squat: 460x1
Bench: 400x1
Deadlift: 575x1
OHP: 250x2
Weight: 180 lbs.

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post 1633363533 03-09-2021, 06:29 PM
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I do 5x5 double over hand with no belt, just chalk, till I hit 365lbs. At that point I'll switch programs to progress to 405, but I keep double overhand.

There's always a week point in the chain, lower the weight a little bit and move past this. Don't let it discourage you. I care a lot about forearm development so its a priority to me to address it by maintaining double overhand. I'm not competing, though.
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post 1633363833 03-09-2021, 06:33 PM
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Also mixed grip sucks balls, just learn hookgrip while you're new or use straps. No point doing mixed unless you compete.
https://en.wikipedia.org/wiki/American_decline
https://en.wikipedia.org/wiki/Societal_collapse#By_absorption
post 1633364133 03-09-2021, 06:37 PM
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Originally Posted By catjam19⏩
chalk + underhand grip

I went from 225 -> 315 just switching in the same day
I'll try underhand again. Didn't like the feel before but hey it might be beneficial. Thx.
Originally Posted By BulkingIsHard⏩
Legs grow faster than grip, so nothing you can do but change grip type or use straps for your top set
Thx
Originally Posted By MikeLowrrrey⏩
Most guys here are in the 400s. How much do you weight where 235 is a lot? I'm pretty positive I can deadlift that and I don't even deadlift .
170 it's definitely under what it should be. Started deadlifting like mid 2019, but I was in a worse place then and my sleep was fuked. Probably got to around 215, then covid shutdowns. In November-December reached 205ish, then shutdown, now have deadlifted 3 times at 215, 225, and this 235 attempt.
Originally Posted By Archangel_Lost⏩
Over-under. Grip didn’t fail until trying 600. Otherwise grip gets testy in 300s in double overhand. Straps don’t help as much as over under, chalk makes it more comfortable but still not a huge help.
Been getting this a lot, will do.
Originally Posted By rectifryer⏩
I do 5x5 double over hand with no belt, just chalk, till I hit 365lbs. At that point I'll switch programs to progress to 405, but I keep double overhand.

There's always a week point in the chain, lower the weight a little bit and move past this. Don't let it discourage you. I care a lot about forearm development so its a priority to me to address it by maintaining double overhand. I'm not competing, though.
No discouragement at all. Fuel in the fire if anything. Going to mix it up a bit and see what works.


Since straps were mentioned a few times, personally I don't want to start relying on any assistance until I reach a reasonable amount. Maybe some chalk since I tend to have sweaty hands.
Originally Posted By BulkingIsHard⏩
Also mixed grip sucks balls, just learn hookgrip while you're new or use straps. No point doing mixed unless you compete.
Hook I haven't tried before. Hear it hurts like a b in the beginning, but that's cool. Are there any risks to thumb/joint damage with it?
post 1633364403 03-09-2021, 06:41 PM
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Chalk + hook grip. Deadlifting with mixed grip is archaic.
post 1633364593 03-09-2021, 06:42 PM
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I'm a huge fan of hook grip, so I'd really give it a try.

Chalk definitely helps a surprising amount if you don't use it already.

Mixed grip is a solution, but I'm not a huge fan. Has given me uneven traps in the past. If you're just a hobbyist lifter, would rather just use double overhand as much as possible and then switch to straps (can buy a pair for $7) when you fail so that you can keep pushing your legs.

Can (and probably should) also look into grip training. Figure sustained holds of the bar/plates and farmers' walks would be what you're looking for.
post 1633364633 03-09-2021, 06:44 PM
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Originally Posted By GaryRidgway⏩
Chalk + hook grip. Deadlifting with mixed grip is archaic.
This is the superior technique but a bitch to learn. Also potential nerve damage
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post 1633364883 03-09-2021, 06:47 PM
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Originally Posted By Archangel_Lost⏩
Over-under. Grip didn’t fail until trying 600. Otherwise grip gets testy in 300s in double overhand. Straps don’t help as much as over under, chalk makes it more comfortable but still not a huge help.
Yup. No matter what, my forearms never recovered as fast as my legs. Probably doesn't help i'm always doing car or computer work.

Over under makes grip a non-issue, at least at my 1RM. Hook is way to painful
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post 1633364943 03-09-2021, 06:48 PM
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For all you hookers out there, is there much risk (if any) to damage the thumb/joints/nerves and whatnot?
post 1633365163 03-09-2021, 06:50 PM
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Grip strength improves pretty fast

I’m biased against under/over - watched too many videos where’s dudes biceps rip and roll up because they tried to compensate too much with the under arm

Anyways add loaded carries.
- heavy short duration (15-30s)
- medium for medium duration (30-120s)

You’ll notice a difference within a week or two. You can change it up and do suitcase carries too.

Other grip stuff:
- captains of crush, also the little bands to work extensors
- dead hangs from pull up bar (weighted and unweighted)
- work out with a fat bar (if available)

You can also a load up a bar in squat rack at slightly below hip level. Do like 90-130% of your DL max and just pick it up and hold it until it starts slipping
post 1633365223 03-09-2021, 06:52 PM
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Originally Posted By IronFeta⏩
For all you hookers out there, is there much risk (if any) to damage the thumb/joints/nerves and whatnot?
Nerves yeah, joints I don’t know, possibly but Ive never heard of it. Tape them up
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post 1633365493 03-09-2021, 06:56 PM
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Once you get the basics

1) chalk
2) mixed grip


The next thing that helped me the most is where in the hand you actually grip the bar. I put it deep in my palms, then the bar naturally pulled down further into the hand as you initiate the pull. If you start low in the hand, the bar pulls down and thats why people tear their callouses.

Cliffs: Put bar high up in the meat of the palm.To do this you have to cock your wright slightly under the bar for your underhand and over the bar for your over hand. As you pull it will all even out
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post 1633365583 03-09-2021, 06:57 PM
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Originally Posted By Evlve⏩
Grip strength improves pretty fast

I’m biased against under/over - watched too many videos where’s dudes biceps rip and roll up because they tried to compensate too much with the under arm

Anyways add loaded carries.
- heavy short duration (15-30s)
- medium for medium duration (30-120s)

You’ll notice a difference within a week or two. You can change it up and do suitcase carries too.

Other grip stuff:
- captains of crush, also the little bands to work extensors
- dead hangs from pull up bar (weighted and unweighted)

You can also a load up a bar in squat rack at slightly below hip level. Do like 90-130% of your DL max and just pick it up and hold it until it starts slipping
You won’t bicep tear unless you’re going for a WR, on sterons than mess with your muscle:tendon stability, or don’t warm up your biceps. Do a few light curls beforehand, I’ve never felt even a strain in my bicep doing over under. Even if you want to continue to work on your grip, just use double overhand until you can’t then switch.

Never liked hook grip, hurts my hands something severe and only allows a bit more than double overhand.
Lifts:
Squat: 460x1
Bench: 400x1
Deadlift: 575x1
OHP: 250x2
Weight: 180 lbs.

Don't have heroes; look up to no one. Because as long as someone's leading the way, the best you'll ever be is second.
post 1633365613 03-09-2021, 06:57 PM
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Originally Posted By catjam19⏩
yes you lose feeling in thumbs, difficult if you got small azz womenhands
Checkin in
Originally Posted By Evlve⏩
Grip strength improves pretty fast

I’m biased against under/over - watched too many videos where’s dudes biceps rip and roll up because they tried to compensate too much with the under arm

Anyways add loaded carries.
- heavy short duration (15-30s)
- medium for medium duration (30-120s)

You’ll notice a difference within a week or two. You can change it up and do suitcase carries too.

Other grip stuff:
- captains of crush, also the little bands to work extensors
- dead hangs from pull up bar (weighted and unweighted)
- work out with a fat bar (if available)

You can also a load up a bar in squat rack at slightly below hip level. Do like 90-130% of your DL max and just pick it up and hold it until it starts slipping
I'll start doing some trap bar carries and hangs. Do some CoC work already. Thanks brah.
Originally Posted By DimTriad⏩
Nerves yeah, joints I don’t know, possibly but Ive never heard of it. Tape them up
Know if it's all that common?
post 1633365653 03-09-2021, 06:58 PM
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Originally Posted By BulkingIsHard⏩
Also mixed grip sucks balls, just learn hookgrip while you're new or use straps. No point doing mixed unless you compete.
This. Go to failure on your grip and then either do hook (I don’t personally like hook; feels bad for hands) or use straps. My grip always fails before anything else.
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post 1633365863 03-09-2021, 07:01 PM
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Originally Posted By IronFeta⏩
For all you hookers out there, is there much risk (if any) to damage the thumb/joints/nerves and whatnot?
It's nearly pain-free for me and feels like I have infinite grip.
post 1633366043 03-09-2021, 07:03 PM
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Practice grip strength every workout, every SET. Squeeze the fck out of your dumbbells during and between sets. When you're on your 5th set of any sort of press (OH, incline, flat, etc) if you're going heavy, you'll probably feel your forearms burning near the end - don't just toss your weights on the floor, hang on to em. Maybe throw in some bb shrugs, practice your grip here too.

There's lots to be gained from different grips, as mentioned ^^ but forearms are a small muscle group and deadlift is a big exercise. You just gotta put in the work.
post 1633366163 03-09-2021, 07:04 PM
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Originally Posted By Archangel_Lost⏩
You won’t bicep tear unless you’re going for a WR, on sterons than mess with your muscle:tendon stability, or don’t warm up your biceps. Do a few light curls beforehand, I’ve never felt even a strain in my bicep doing over under. Even if you want to continue to work on your grip, just use double overhand until you can’t then switch.

Never liked hook grip, hurts my hands something severe and only allows a bit more than double overhand.
Fair enough, I know plenty of people that do it that are fine. I just think it’s easy enough to get your grip strong which has carry over (no pun intended) pretty much everywhere.

You can train grip pretty frequently and I know a lot of people skip it/rely on straps and it’s just odd
post 1633366203 03-09-2021, 07:04 PM
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pinch 2 10lb plates together and hold them as long as possible. Do those nutcracker devices for reps.
post 1633366293 03-09-2021, 07:05 PM
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you shouldn't be struggling to hold a sub 3 plate deadlift. try bar holds where you lift a weight you can and hold for as long as possible. strengthen your forearms with direct work and consider a gripper.
post 1633366973 03-09-2021, 07:14 PM
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Originally Posted By JamesA1990⏩
Once you get the basics

1) chalk
2) mixed grip


The next thing that helped me the most is where in the hand you actually grip the bar. I put it deep in my palms, then the bar naturally pulled down further into the hand as you initiate the pull. If you start low in the hand, the bar pulls down and thats why people tear their callouses.

Cliffs: Put bar high up in the meat of the palm.To do this you have to cock your wright slightly under the bar for your underhand and over the bar for your over hand. As you pull it will all even out
Will keep this in mind thanks.
Originally Posted By Archangel_Lost⏩
You won’t bicep tear unless you’re going for a WR, on sterons than mess with your muscle:tendon stability, or don’t warm up your biceps. Do a few light curls beforehand, I’ve never felt even a strain in my bicep doing over under. Even if you want to continue to work on your grip, just use double overhand until you can’t then switch.

Never liked hook grip, hurts my hands something severe and only allows a bit more than double overhand.
Never warmed up bi's before, will do.
Originally Posted By ShakeBrah⏩
This. Go to failure on your grip and then either do hook (I don’t personally like hook; feels bad for hands) or use straps. My grip always fails before anything else.
Yeah grip fails always suck.
Originally Posted By GaryRidgway⏩
It's nearly pain-free for me and feels like I have infinite grip.
Daymn nice.
Originally Posted By Glutebrahhh⏩
Practice grip strength every workout, every SET. Squeeze the fck out of your dumbbells during and between sets. When you're on your 5th set of any sort of press (OH, incline, flat, etc) if you're going heavy, you'll probably feel your forearms burning near the end - don't just toss your weights on the floor, hang on to em. Maybe throw in some bb shrugs, practice your grip here too.

There's lots to be gained from different grips, as mentioned ^^ but forearms are a small muscle group and deadlift is a big exercise. You just gotta put in the work.
Sounds a bit taxing to do every set but I will put a greater emphasis on em, thanks Glutes.
Originally Posted By Evlve⏩
Fair enough, I know plenty of people that do it that are fine. I just think it’s easy enough to get your grip strong which has carry over (no pun intended) pretty much everywhere.

You can train grip pretty frequently and I know a lot of people skip it/rely on straps and it’s just odd
Avoiding straps crew
Originally Posted By SamIAm1892⏩
pinch 2 10lb plates together and hold them as long as possible. Do those nutcracker devices for reps.
Will do the first idea. The second.. ED is not on my lifting goals of 2021 brah.
Originally Posted By tbonestake⏩
you shouldn't be struggling to hold a sub 3 plate deadlift. try bar holds where you lift a weight you can and hold for as long as possible. strengthen your forearms with direct work and consider a gripper.
Gotta improve a lot mane. Kicking my effort into overdrive. Will be trying some holds and trap carries.
post 1633367293 03-09-2021, 07:17 PM
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Originally Posted By IronFeta⏩
Gotta improve a lot mane. Kicking my effort into overdrive. Will be trying some holds and trap carries.
We all start somewhere, man. Idk what a trap carry is but what worked best for me was picking up a barbell and holding it as tight as possible for as long as possible with an appreciable amount of weight and direct forearm work. Srs after I started blasting forearms regularly all the weight I was moving felt much lighter.
post 1633368093 03-09-2021, 07:26 PM
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Originally Posted By IronFeta⏩
Know if it's all that common?
I doubt using it for some deadlifts a few times a week is going to do anything drastic or noticeable. It’s similar to how squatting hurts your upper backs/traps from the bar pressure but you just get used to it and stop noticing it. Like I said tape them up and you should be fine
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post 1633369453 03-09-2021, 07:42 PM
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Originally Posted By tbonestake⏩
We all start somewhere, man. Idk what a trap carry is but what worked best for me was picking up a barbell and holding it as tight as possible for as long as possible with an appreciable amount of weight and direct forearm work. Srs after I started blasting forearms regularly all the weight I was moving felt much lighter.
Trap bar carries. Will definitely death grip that barbell.
Originally Posted By DimTriad⏩
I doubt using it for some deadlifts a few times a week is going to do anything drastic or noticeable. It’s similar to how squatting hurts your upper backs/traps from the bar pressure but you just get used to it and stop noticing it. Like I said tape them up and you should be fine
Ah good. Thanks
post 1633494403 03-11-2021, 08:04 AM
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I agree, I tape it too.
post 1633601093 03-12-2021, 12:58 PM
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Originally Posted By tbonestake⏩
We all start somewhere, man. Idk what a trap carry is but what worked best for me was picking up a barbell and holding it as tight as possible for as long as possible with an appreciable amount of weight and direct forearm work. Srs after I started blasting forearms regularly all the weight I was moving felt much lighter.
Usually a special sports patch is used for this purpose. I think it's useful and also really helps to protect your fingers when working with barbells. I definitely use it so I don't injure my hands when working with the barbell. So I think it would be helpful to look atweightlifting thumb tape on WBCMand then most of the grip problems could be solved. By the way, you should definitely take a cotton tape, that it should be made of natural fiber, because I used to have one that made me allergic and itchy afterwards. And from this, of course, such discomfort is not observed.
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