Deads With/Without Straps

[TheTruth]

My question is simple. Can you lift your last workset on Deads and hold it without straps?

How much weight can you hold without straps?

I can dead (last workset) 440 x 5, but I have trouble holding more than 375 or so without straps. Not only does it feel like it is going to rip the skin on my hands, it starts slipping.

I plan on getting some chalk, any suggestions?

 

[Grizzly]

Yes, I have a suggestion. Stop using straps. Let your grip strength catch up. Problem solved.

 

[TheTruth]

Yes, I have a suggestion. Stop using straps. Let your grip strength catch up. Problem solved.

Thanks. I only use them after I get to the point that I cannot hold the bar anymore as I stated. So are you suggesting that I do not go any heavier than I can hold for five reps? That really makes no sense to me. Maybe you could think before you respond next time.

 

[kenneth]

Thanks. I only use them after I get to the point that I cannot hold the bar anymore as I stated. So are you suggesting that I do not go any heavier than I can hold for five reps? That really makes no sense to me. Maybe you could think before you respond next time.

it's actually a legitimate solution.

 

[monsoon]

you can try rack lockouts to build up your grip strength while you work on catching up.

 

[Bob Smith]

Situate yourself in a cage and load up the bar with X pounds, pick it up and then hold onto it for time. If you cant hold 375+ for DLs, then load the bar with 400-450 and then hold it for as long as you can. If you can hold it longer than 30 seconds, up the weight. Repeat.

 

[TheTruth]

thanks i will work on it

 

[Grizzly]

it's actually a legitimate solution.

Thanks, kenneth, at least someone knows what the fuck is up. Perhaps YOU, the truth, should think before you respond. Perhaps YOU should shut the fuck up and do exactly as I say since I am always right and you obviously have your head in your ass.

Pick the bar up. Put it back onto the floor. Pick it back up again. If at some point you can not hold the weight, then it means your grip sucks and you should stay at that weight until you learn how to handle it. Simple.

 

[CyniQ]

Thanks, kenneth, at least someone knows what the fuck is up. Perhaps YOU, the truth, should think before you respond. Perhaps YOU should shut the fuck up and do exactly as I say since I am always right and you obviously have your head in your ass.

Pick the bar up. Put it back onto the floor. Pick it back up again. If at some point you can not hold the weight, then it means your grip sucks and you should stay at that weight until you learn how to handle it. Simple.

You know, I'm a pretty arrogant guy. I like things my way, and if you want to try to say that I'm wrong... I'll probably make you prove it. But one thing I am NOT arrogant enough to do is jump on a training forum, ask a question, get an answer from a guy with over 3,000 posts, and then abusively disregard his advice... If I disagree... That's one thing. But as a newbie I'm not going to disrespect someone who's obviously been around. What is wrong with these people?

I stopped using straps for my pulls about a year ago. All of the sudden my forearms started growing. Who'd of thunk it. A couple of months ago I started going to my local rockclimbing gym. One of the instructors told me that he'd never seen a grip as strong as mine on a beginner. My greasy ass straps still stink up my gymbag. But I hardly ever pull them out anymore.

BTW. What kind of exercises do you do to improve your grip strength Grizz??

 

[TheTruth]

You guys are pretty funny. I don't have many posts on this board that is true.

The board doesn't have as much activity as the other boards i frequent, so i am not around as much.

anyway, thanks for the answers and to those of you with an attitude, that do not appreciate my post; I have nothing to say really. thanks for making me laugh at you.

 

[dave_r]

grip

Chalk helps a lot!!! it dries out your hands and the bar really well. Thing is once you start to use it, you'll use it on everything!!!

Tips:

1) Rack lockouts, static holds, farmers walks are excellent ways to increase your grip...try 'pinching' plates (hold onto a plate with your finger tips, progress by adding other plates to make it thicker and heavier) once you get to the point where you can pinch 2 20kg or 2 45 pound plates (so that the logos face each other!!) increase the amount of time you hold the plates for.

2)Try thick bar training, Rope chin/pull ups

3) Try performing deadlifts holding onto 2 olympic bars (like a pair of dumbells!!) with weighst stacked onto only one end of the olympic bars, now deadlift holding onto the thick part of the olympic bar (This shoudl serve as an assistance exercise only!), you can dop this exercise one arm at a time.

4) Try performing single arm biceps curls using an olympic bar holding onto the knurling in the centre to strengthen the forearms.

Once you have started to increase your grip and forearm strength You'll notice the crossover benefit to other exercises and the corresponding forearm growth to go with it!!

 

[J DUB]

If at some point you can not hold the weight, then it means your grip sucks and you should stay at that weight until you learn how to handle it. Simple.

Exactly...you can do all the forearm and grip exercises you want, but in reality they probably won't be that effective. Grizz's advice, while not as cool as some exotic grip strength routine, is on the money. Chalk may be what you're missing, but most gyms these days do not allow it. If yours is one of these, they do make some that is contained and not as messy.

 

[CyniQ]

I have a "chaulk sock" that I fill with chaulk and roll in my hands as needed. Less messy. I lift at Gold's and I've never had any problems using chaulk. Of course, I don't leave piles of it on the floor...

I will agree with the noob on one point. I sometimes throw a couple of towels over the chinning bar, holding the ends of one towel in each hand while I do pullups. That is awesome. I think it gives you more squeeze in your back too cause you have to pull up higher to get your chest to the bar.

 

[dave_r]

FWIW my opinion...

i tuly believe there are definite positive benefits to grip training, the crossover benefit gained by increasing grip strength is highly underestimated...think of all the exercises you perform holding a barbell or dumbell in your hands!! Both upper body and lower body!!!

Potentially, the harder you can grip a weight, the greater the amount of motor units that can be innervated!

I believe that grip training is both highly neglected and neccessary. Ask and strngman the benefits of grip work!! typically a stong man competitor will dedicate a significant portion of their training time to exercises that strengthen grip, such as Pull up bar holds with added weight.

many people I have trained have benefited from incorporating some specific grip work to their training protocol, too many exercises in the gym require you to grip for you to ignore it. But thats just my opinion.

 

[CyniQ]

Potentially, the harder you can grip a weight, the greater the amount of motor units that can be innervated!

Whoa. You're going to have to dumb it down a little cowboy! Innervated?! I'm from Texas. Here innervated means doing something original or forward thinking. I'll give you an example:

[In my best Southern accent] "Well looky derr. Way you made up dat little do-hickey. Boy, you sure are innervated..."

Otherwise, you make some good points. But don't you think that all pulling exercises improve grip strength? As you said, think of all the times you put your hands on a bar. Aren't you working your grip then? Every time? Do you do specific forearm work?

And explain to me more about innervating motor units.

 

[morepain]

When i get asked how i train my forearms, i always say, throw your straps in the garbage, pick up heavy things, end of story. Seriously the point in compound movements is to work the system of musculature the way it was intended to work, your weakest link will limit you, well simply continue to fight that battle until it is no longer your weakest link, than you know what, there will be a new one, that is what makes this whole painful process so fun.

 

[CyniQ]

When i get asked how i train my forearms, i always say, throw your straps in the garbage, pick up heavy things, end of story. Seriously the point in compound movements is to work the system of musculature the way it was intended to work, your weakest link will limit you, well simply continue to fight that battle until it is no longer your weakest link, than you know what, there will be a new one, that is what makes this whole painful process so fun.

I keep my straps cuz I like the way they make my gymbag smell.

 

[dave_r]

forearms

Ha ha, basically I mean it may enable you to activate more motor units, Im a Limey you see. Next time you bench press, chalk the bar and concentrate on crushing it with your grip!! you will notice a difference!!

yes all pulling movements will work your grip, this is a good point!! but all pulling movements will train your arms, how many people dont train their arms? All pressing movements will train the shoulders and triceps etc etc

My point is by increasing your grip strength you can increase your performance. In terms of cosmetics, increasing grip strength will help to incfrease the size of your forearms, but it will also help in other movements as well where you have to grip. Simply put, if you make your grip stronger, you can make yourself stronger in other movements too.

 

[Grizzly]

yes all pulling movements will work your grip, this is a good point!! but all pulling movements will train your arms, how many people dont train their arms?

Me, me, me, me! Although, I must admit, I do intend upon starting again.

 

[dave_r]

I knew somebody would say that!!!! O.K, but you see my point!!!

Grizz, do you do any work specifically for your grip?