I am at 205lbs on the deadlift and my grip seems to be limiting me climbing. I have tried hook grip and just cannot figure that shit out, it keeps feeling incredibly insecure and falling out of my hands still. I don't want to use mixed grip becaue I have previous shoulder issues and dont want to have them be asymmetrical.
Are straps worth using? I dont want anyone to call me a pussy so I havent been using them. I dont want them to take away muscle development in my arms either. Idk what to do. I want to get hook grip to work, but it literally still just falls out of my hands, makes no sense. Suggestions?
similar, but 275 for me. I started using straps and they’ve made a world of difference
also frick what anyone thinks
I went for 275 3x8 on my last back day, and I was milliseconds away from dropping it. Had to settle for 3x5
>also frick what anyone thinks
Enjoy your 0 stress to your forearms, gonna look like a fricking woman.
Don't worry about being called a pussy. If you let your grip limit your progress, youre a moron. Wear the straps
Post hands
If your grip is limiting your progress then you should work on your grip. Straps work, but being able to hold heavier things also works and actively improves your functional fitness. I prescribe you pull ups, dead hangs, or grip trainers.
>I prescribe you pull ups, dead hangs, or grip trainers.
Farmer walks too
I'm a dyel manlet with small hands and I can do 245 lbs overhand for 1x5. Just train your grip more
It's straps or mixed grip, might as well learn it. Hook grip is a gay lie, might work well for singles but inferior to mixed for repetitions.
>chalk and mixed for conv. DL
>straps for RDLs and barbell rows
>chalk for everything else too
pic related
Is that 200lbs on the bar?
he's not even using straps
okay?
Your back is stronger than your forearms and without straps your back will only be as strong as your forearms allow it to be. Use straps.
I usually do warm up sets without straps and then throw them on when I’m doing anything past 3 pl8s. If you’re concerned about forearms, add an accessory lift to compensate for it, but grip strength isn’t something that you should be ashamed of needing support for
>I dont want them to take away muscle development in my arms either
Deadlifts won't grow your forearms. Just isolate them and you'll get infinitely more growth and strength than a deadlift will ever give them.
Kek 200lbs on the DL is not the time to use straps. It’s all about chalk and working on your grip. Do chin-ups, dead hangs, scap pulls, and RDLs.
I dont have time do all of that bro, I'm already in the gym an hour and a half 3 times a week doing my max every time. I do chin ups already aswell. 3 sets of failure bodyweight
Do you use chalk? It makes a world of difference. Hook grip never worked for my small fingers.
You’re stuck at baby weight, look hopefully you’re a kid but how are you going to succeed at this if every time you top out you choose reinvent the lift instead of just improving. Give your body more time and stimuli to force grip strength gains. Everything everyone has said, or maybe get a bucket fill it with rice and alternate opening and closing your hand in the rice while you’re watching tv.
Look it’ll be helpful in the gym having grip strength greater than 200 pounds, which is again baby weight, for reracking and moving on from basic lifts to more complex lifts that will actually have technical elements to master.
Hate this comment now but you’ll thank everyone who says slow down build the grip strength long term.
t. Smaller fingers than average 5’10 male
How often do you DL? How many sets and reps?
Meant for you
I deadlift twice a week, on monday and friday. 1x5 for work sets. 5 sets in total, so it would look like this roughly
135x5
155x4
175x3
185x2
210x5~ but failed on third rep because grip gave out.
chalk and mixed nerd
Frick mixed grip, that shit is terrible on the shoulders, Id rather learn hook but cant figure it out
>that shit is terrible on the shoulders
no it isn't
how rounded are your shoulders? learn to lock in with your lats before and during pulling, it should be a goal to scrape yourself with the barbell
Try subbing one day of DL for 3 sets of RDLs with target reps between 5-8 (your choice) and liberal use of chalk
Use the one in your car, it's pretty much useless unless you get into an accident
Nothing wrong with straps, that being said if your grip is struggling with 205, your grip is without a doubt weak.
Have you been using chalk? I would definitely use that first. I use straps for my higher rep deadlifts and heavy heavy sets but I can also pull 405 double overhand.
Mixed grip I also avoid when it comes to regular use, but certainly worth learning.
I use chalk yes, but probably not enough. I have the brick and it isnt coming off the brick very well, but I feel like I am leaking so much energy and power bent over putting that shit on. After about the third rep my grip is cooked, on 1x5. I dont use chalk for warmups though, so maybe it gets too fatigued from that.
I've been using a chalk ball ( <20$ online) that I keep in a ziplock bag, its like a cloth ball you can just grip your hand it it does a great job.
Honestly if your getting tired just getting bent over and setup for 1 set of 5 you definitely need to improve your overall work capacity.
Your gonna make it though brah, It takes years and consistency to make the good gains.
P.S. (Use chalk earlier and maybe shorten your amount of warm-up sets)
OP here. I don't have short fingers, I have very long fingers. But for whatever reason I cannot figure out the hook grip.
Ewww.
Shave you animal.
And they say blacks look like apes.
Use this and Farmers carries don't use a strap on like a dyke I have never used a strap and my max deadlift is 505 for reps
Over underhand im sure
>205lbs
>~92kg
What's your bw? I'm 68kg and can still do 3x5@110kg with overhand just fine. I think it's quite normal.
Your grip is probably way too weak so train that more, rushing to use straps early will just make it worse.
164lbs, up from 143 in May.
I assume you're quite new then? In that case, don't worry too much. Seriously, don't neglect your grip.
Seems like you do a bit too much warm up though, I personally just go with 3, or maybe even 2 sets.
And cut you warmup reps by 25-50 percent
Yeah just started lifting in may. Good advice on less warmups though, never considered that
Everyone is using either straps or hook grip nowadays. Mixed grip is for Boomers, their records are getting shattered left and right.
I have this problem due to hand sweat. My home gym is in the basement and it's moist as frick down there in the summer, even if i wear lifting gloves, use chalk, wipe hands, they'll be sweaty ad frick by rep 3. Feels bad man
>it's moist as frick down
swamp dungeon
lul+
Kek ever heard of dehumidifiers
lul+
straps should be your last resort, do dead hangs and use chalk
When I do deadhangs, at around the 30-45 second mark, both of my arms fall asleep. That happens before my grip fails, but I guess they are synonymous
try bending your arms
Are you using chalk? If not, use chalk.
Use liquid chalk if your gym is gay and doesn't allow chalk. Sport Mediq makes a fine one. Also, get some lifting tape to put on your thumbs. This will provide a grippier surface for your fingertips when you're doing hook grip. Last, squeeze the frick out of the bar. Like imagine you are trying to crush the bar with your hands. It sounds moronic but it helps.
These are a good grip assistance exercise:
I have maxed out at 350 for the past 3 weeks. I use >pic related as my straps. I noticed once I past 275, I needed straps for my grip because I literally could not grip the bar anymore.
Those are too expensive
It was worth it. My originals were the simple rings. I wanted something of quality.
just keep trying hookgrip until you learn to do it. it's uncomfortable at first and doesn't seem stronger but after just a couple times of trying it you will realize.
It doesnt hurt, it just falls rigith out like idk how im doing that wrong
you're doing it like this?
I think so yes, it's hard to see, but like it just falls right out, feels less secure than double overhand
>It doesnt hurt
in that case you are definitely doing it wrong
>paying for straps
homie just cut a pice of a seatbelt or something. There's strap material everywhere.
Si, el cheapo
Where am I going to find seatbelt?
The non-working car parked in your front yard.
>I don't want to use mixed grip becaue I have previous shoulder issues and dont want to have them be asymmetrical.
anon you dumb c**t just switch the supination every workout
Hood grip is dog shit. Either mix your grip or use straps. You can also train your grip individually but no matter how strong you make your forearms they will remain tiny compared to the power of your entire posterior chain. There is no reason to limit your lift because you don't want to use straps or mixer grip. And hook grip is idiocy because it's just a less efficient and more painful way to do exactly what straps or mixed already do.
hookgrip is great griplet. enjoy your bicep tear.
Straps masterrace reporting in. Why the frick would I smash my thumbs for no good reason when straps do the job of hook grip 10 times better
so you can tell people your PR without having to say "well yeah I did use straps though." and it only hurts the first couple times. it doesn't hurt for long.
You still used straps with a hook grip. You just used your thumb in place of them like an idiot.
no that's a griplet cope. you're just using your fingers.
You're using your fingers by smashing them together so they can't move and prevent the bar from rolling out. Just like straps. Hook grip gays like to lie to themselves and say they're using their grip strength, but they're not.
you're still only using your hands. if it was so easy you wouldn't be complaining about your little thumbies hurting and seething about hookgrippers. it actually is really easy though. you're just being a little pussy.
>i'm a pusy
lmao I deadlifted 425 lbs hook grip. what a pussy.
I've been at that point but with the climb from 3->4 pl8
strap are like $10, you can buy them and just use them every now and then. You don't have to limit yourself to just one way or the other. You should work on your grip but don't let your dl plateau just because, otherwise you're never gonna leave 2pl8. When you get to 3 pl8, i guarantee 2pl8 will be like picking up your phone or something. And so on with 3pl8 vis a vis 4 pl8. Also try changing your grips. If you can double overhand without hook grip, good for you, and you should try to get it so you can do that, but try hook grip and over under too because progressing your strength is more important than protecting your ego and saying "w-well at least I can do it strictly this way"
Do you use chalk? 205 is very light, but you hands are probably getting sweaty and thats why the grip is giving out. Dont miss the opportunity to work out you grio on the deadlift
Chalk and mixed grip you trannies, just alternate which hand is forward and back everytime you lift. You can also do accessories like deadhangs and farmers carries and implement a grip routine into your warmup like pic rel. Frick the straps if I can’t grip it I can’t lift it, be functional brothers
Are you supposed to use chalk with straps aswell? Or is that pointless
Dude I hope you’re a little kid, 205 as a max is very very very light weight… please work on your grip strength. Do you do farmers carried?
I'm a weakling I know, was just 140lbs
Use chalk if your hands are sweaty. Meanwhile do some grip training every routine. The best ones for beginners are farmers walks, dead hangs and preacher hammer curls with dumbbells. Pull-ups and it’s variations are fantastic too but I’ll assume you can’t do those yet if your grip’s failing at that weight
I can do 8 chin ups no problem
frick hook grip, frick straps. the man with the strongest grip in the world is fricking 76, if he can do it you can fricking do it, train your forearms you lazy piece of shit.
Don't fall for the grip strength meme. Letting your biggest muscle group (posterior chain) be limited by one of the smallest muscle groups (forearms) is totally illogical and nonsensical.
Train your grip strength of course, train your forearms too by doing full ROM weighted stretches like wrist and finger curls, but don't think you're going to get big forearms by doing static holds and isometric holds like bar grips.
People who skip forearm training because they think deadlifts and chinups train forearms are the same people who skip ab training because they think squats train your abs - they have neither big forearms nor visible abs.
Deadlifts and its variations train your posterior chain, so train your posterior chain.
So you recommend straps?
imagine not taking the climbpill and being able to at least 4pl8 deadlift no straps with a normal overhand grip
All I can give is my 2 cents, because I remember starting in my deadlift and it was horrendously weak and all my buddies ragged in me for it and how weak my grip was.
I started with less then one plate 3 years ago and now I’m up to about 340lb, so still not great but I think it’s definitely worth not getting straps until you feel ABSOLUTELY solid.
I personally have never injured my back deadlifting and I owe it mostly to letting my forearms be the weakest link.
I’m gonna get straps before I head back to university this fall in the next few weeks, but I’d urge you not to get straps until you have at least broken 2 plates, probably for reps.
What helped me the most was going down in weight, by a lot, and doing higher reps, with holds at the top.
Example: my max was about 3 plates (315lbs), and I would do sets of 185 or even as low as a plate, and do a set of 20 reps slow and controlled (on the eccentric too), and hold each rep at the top for a couple seconds.
That’s just what helped blow it up for me, also Deadhangs can do wonders, don’t feel them before lifting tho, do it after. I’ve read that spinal decompression can leave the back more susceptible to disc injuries for a short while after spinal decompression or spinal traction. And intuitively that makes sense
TLDR: Deadhangs (only after workout is complete or on days off)
Deadlifts for higher reps, lower weight, hold each rep at the top for a few seconds for longer time under tension for forearms.
Thanks for the input. Good adv