Weak Grip

[kenneth]

I'm on my 3rd week of JS's 5x5 program, well once again, technically it is Animalmasses TWEAKED 5x5 program as he called it. Anyway, my deadlifting ability far exceeds my grip, and it's my own fault because in the passed i've trained deadlifts with straps and now based on advice from this board i have no intentions of using straps ever again. It is frustrating knowing that the rest of your body can pull 75-100lbs more if it weren't for my grip, so I'm just wondering if anyone has any recommondations on how to increase my grip.. the gym i go to does NOT have those extra fat barbells.. they just have the regular 45 pound bars. thanks for any advice.

Ken

 

[AnimalMass]

So you are losing the grip even on your 5 rep deadlifts? I would assume you are far below your max on those - so if you are having problems, then your grip is definitely weak.

I have a couple thoughts on this...

1) Nothing helps grip work like fat bars. But like you said, your gym doesn't have any. I think I have heard of guys using towels wrapped around the bar for grip work.

However, here's what I'd do: First, use an alternating grip for deadlifts (which I assume you are doing.) - Make sure to grip the bar first with the hand that is facing up (supinated) and grip it really good. Then grab it with the other hand (pronated). Also, use chalk. Tell the gym to go screw themselves if they don't let you use it. It makes a ton of difference. I couldn't pick up 600+ pounds either with a fairly smooth bar with no chalk.

If you get to the point where you absolutely can't grip the bar without losing it, then go ahead and use straps. If you aren't a competitive powerlifter, then it's better for you to get the back work in.

OK, other ideas that are great:

2) Hex dumbell holds for time. Grab a hex dumbell by the hex end with one hand. Put each finger on a different side of the hex. Make sure no fingers are on the number-etched side. Hold it for time. Start with 30lb dumbells or so. Work up. No need to go much over 40's though.

3) Timed double pronated holds. With a double overhand grip pick up 315 or so and hold it for time. Compete with a partner. Do it for 2-3 sets. Works great for grip strength.

Matt

 

[kenneth]

So you are losing the grip even on your 5 rep deadlifts? I would assume you are far below your max on those - so if you are having problems, then your grip is definitely weak.

I have a couple thoughts on this...

1) Nothing helps grip work like fat bars. But like you said, your gym doesn't have any. I think I have heard of guys using towels wrapped around the bar for grip work.

However, here's what I'd do: First, use an alternating grip for deadlifts (which I assume you are doing.) - Make sure to grip the bar first with the hand that is facing up (supinated) and grip it really good. Then grab it with the other hand (pronated). Also, use chalk. Tell the gym to go screw themselves if they don't let you use it. It makes a ton of difference. I couldn't pick up 600+ pounds either with a fairly smooth bar with no chalk.

If you get to the point where you absolutely can't grip the bar without losing it, then go ahead and use straps. If you aren't a competitive powerlifter, then it's better for you to get the back work in.

OK, other ideas that are great:

2) Hex dumbell holds for time. Grab a hex dumbell by the hex end with one hand. Put each finger on a different side of the hex. Make sure no fingers are on the number-etched side. Hold it for time. Start with 30lb dumbells or so. Work up. No need to go much over 40's though.

3) Timed double pronated holds. With a double overhand grip pick up 315 or so and hold it for time. Compete with a partner. Do it for 2-3 sets. Works great for grip strength.

Matt

Thanks AM, I'll try #2 and #3 that you recommonded. I'm sure this gym would bitch me out for using chalk but if need be i'll try that too. see the thing is, even though i'm not a competing powerlifter, I don't like the idea of how weak my grip and forearms are compared to the rest of me.. I want it to catch up, I don't really want to supplement straps for my grip again. Reading the first sentence of your response made me realize something.. I'm doing something I should probably not be doing. Wednesday (deadlifting day).. i haven't been doing 5x5 with a set weight.. if i was doing 5x5 with a set weight, i wouldn't be having this problem, because like you stated, that would be far below my max. my grip could hold that. I have actually been building up to a max on my deadlifts, adding weight each set, in the same respect that friday's workout is done. I know everything else for this workout plan is on target, but for some reason that didn't click in my head until i read this post.. i'll change the 5x5 building to a max to 5x5 with a set weight.

 

[Primo Max]

As far as what AM said about chalk. With the exception of one, I've never been to a gym that allows it (i'll never understand why), so chances are you're not supposed to use it in your gym. But all you have to do is carry it in a little bag so no one sees it. Then when you put it on do so over a garbage can or something so no one will see chalk all over the ground. Then just wipe down the bar after you use it. I've been doing this forever and no one seems to notice or care. It will make a huge difference in the amount of weight you can hold and that alone will probably solve most of your problems.

 

[Freddy]

As far as what AM said about chalk. With the exception of one, I've never been to a gym that allows it (i'll never understand why), so chances are you're not supposed to use it in your gym. But all you have to do is carry it in a little bag so no one sees it. Then when you put it on do so over a garbage can or something so no one will see chalk all over the ground. Then just wipe down the bar after you use it. I've been doing this forever and no one seems to notice or care. It will make a huge difference in the amount of weight you can hold and that alone will probably solve most of your problems.

Yup. Sneak it in. I usually train at gyms that allow it, but when I have to go to gyms that don't, I just hide it. Sneaky, sneaky.

 

[kenneth]

Yup. Sneak it in. I usually train at gyms that allow it, but when I have to go to gyms that don't, I just hide it. Sneaky, sneaky.

alright then, thanks for the advice primo&freddy!

 

[BamBam]

i have never used straps or any lift aids or braces. not even a belt.

as suggested, continue to lift without them. natural pull ups will help strengthen your grip. and so will rachet ball squeezes.

the main 2 muscles in your hands for grip are 1) in the web between your index finger and thumb, and 2) on the lateral side of your hand, by the pinky finger. unless you repeatingly work these muscles hard, they wont grow or get stronger....straps take the stress off of the weaker muscles.

 

[kenneth]

i have never used straps or any lift aids or braces. not even a belt.

as suggested, continue to lift without them. natural pull ups will help strengthen your grip. and so will rachet ball squeezes.

the main 2 muscles in your hands for grip are 1) in the web between your index finger and thumb, and 2) on the lateral side of your hand, by the pinky finger. unless you repeatingly work these muscles hard, they wont grow or get stronger....straps take the stress off of the weaker muscles.

thanks for your input as well. I'm just going to go about my 5x5 and throw in some hexagon dumbbell holding/squeezing on maybe monday or friday and see how it does.. i'm sure the deadlifts alone will help it alot, I was doing the 5x5's to a max with the deadlifts and it is on the fourth rep where my grip loses it.. if i do them the way the program says, 5x5, with a set weight, i won't have a problem with a grip and hopefully it will progress from there.. either way I'm going to use the hexagon dumbbells. thanks!