losing grip

thekid24 · Post by **thekid24** » Thu Oct 30, 2008 12:13 pm

wuts good exercise for better grip?
im always losing grip on deadlifts when im into 15-20 reps
wrist curls maybe?

SarahPT · Post by **SarahPT** » Thu Oct 30, 2008 3:00 pm

Have you been working out long? Typically grip strength progresses as you gain strength. Do you use workout gloves? I naturally have a very weak grip, so I had to use gloves when I used to lift heavy.

thekid24 · Post by **thekid24** » Thu Oct 30, 2008 3:04 pm

SarahPT wrote:Have you been working out long? Typically grip strength progresses as you gain strength. Do you use workout gloves? I naturally have a very weak grip, so I had to use gloves when I used to lift heavy.

i've been working out SERIOUSLY for a few months and yes i've gained a lot of strenght and muscle.
i use workout gloves too but i seem to lose grip on a deadlift. maybe cuz i have quite small hands or something.
so can you suggest an exercise for better grips?

vamp · Post by **vamp** » Thu Oct 30, 2008 6:00 pm

forget the gloves you'll need the calouses as you lift heavier. Wrap bars with a towel to make thicker when you lift. You won't be able to lift as much but grip will improve.

Cheers

swanso5 · Post by **swanso5** » Thu Oct 30, 2008 6:23 pm

whatare you doing 20 repos for deads for anyway? they're a strength exercise, not an endurance exercise...don't above 6 for optimal results

DianaB · Post by **DianaB** » Thu Oct 30, 2008 6:40 pm

Weak grip=chalk
Skip the gloves and straps. Chalk helps to improve the grip and conditions the callousses so they don't rip off into a bloody mess.
And yeah, 20 reps for deads is overkill in the worst way dude.

MrCheese · Post by **MrCheese** » Thu Oct 30, 2008 7:12 pm

I purchased some hand grippers a few wks back for the same reason. Losing grip on deadlift. and I do 3 sets of 25 when i'm at home maybe 3 times a week. It seems as tho its working so far. Get them forearms pumping!

rynuku · Post by **rynuku** » Thu Oct 30, 2008 7:56 pm

i never go over reps of 10 with deadlifts...i have straps that i sometimes use if im doing a weight that i know i cant grip...but if im doing a set of 5...if i can only grip it for 3-4...ill hurry up set it down and regrip it then pull the last one...your grip will just naturally increase over time by doing exercises that require it ( ie: shrugs deadlifts etc...) personally ill do reverse grip bicep curls...youll feel your thumb getting weaker and weaker lol...um...try plate pinches...just put 2 plates together..smooth side out...and hold them together on your side...pinch them together until your grip gives out...but forearm/grip exercises might not be necessary if you workout alot...because ur forearms/grip is a synergist in so many exercises

i would
---increase weight...decrease reps...your grip will have to get stronger because itll have to get used to holding more weight...holding for 20-25 reps is like forearm cardio lol
---buy straps and use them only when you cant grip for any reps...reason being you don't wanna limit your deadlift weight because you cant grip it...i usually start light and work myself up to a heavy weight...i wont use straps/hooks on any of the "warmups" but kinda need them on the heavier ones...400+....this lil method worked for me...couple months ago i couldnt hold on to 225 for 10 reps...now i can grip 365 for 10

rynuku · Post by **rynuku** » Thu Oct 30, 2008 7:59 pm

and ya...ive never used it...but plan on buying some...but get some chalk...like diana said...youll want them callouses conditioned...ive already ripped a few off and had to tape hands up...kinda throws off your concentration

plus you know all the huge guys use it so it must do something =) hehe

thekid24 · Post by **thekid24** » Thu Oct 30, 2008 9:23 pm

im not doing 20 reps per set on deads man. thats suicide lol.

remember the beast bodybuilding program? im doing that so im doing as many in 20 minutes but only doing 3 reps per set at most right now.

but when im in 5th set, i lose grip.

hmm yeah guess i could use a few callouses. something to show for the hardwork eh? haha

rynuku · Post by **rynuku** » Thu Oct 30, 2008 9:34 pm

lol ya...

gotcha...um ya, try those reverse grip curls...and plate pinches...might help

maybe youll get big forearms like popeye

swanso5 · Post by **swanso5** » Thu Oct 30, 2008 10:09 pm

fat bar holds

chese - 25 rep sets...not cool...what's it doing

rynuku - if you can 365 for 10 reps don't bother going over 5

rynuku · Post by **rynuku** » Thu Oct 30, 2008 11:35 pm

i always start light and slowly work way up to higher weights...im rly cautious of lower back...i know too many people with low back pain lol...no way im jumpin right to 5's

365 is pretty much 10rm

up to 485 =)

and i think cheese is talking about his forearm gripper...not deadlifts lol

swanso5 · Post by **swanso5** » Fri Oct 31, 2008 4:43 am

how do you know it's 485 then?

deads don't hurt lower backs and never have

Christopheel · Post by **Christopheel** » Fri Oct 31, 2008 4:45 am

swanso5 wrote:how do you know it's 485 then?

deads don't hurt lower backs and never have

True, sometimes only looking forward and keeping BACK STRAIGHT/chest tight forward will solve this form issue.