View Full Version : Palms' grip - deadlifts/chalk

09-04-2012, 08:52 AM
I was attempting to deadlift 142.5kg for 5 reps earlier (one of my main sets, I had warmed up by this stage) but had to stop after the third rep as I felt like the skin on my palms was being torn off. I was using chalk for better grip and I presume that the chalk ensured there was sufficient friction so that the weight wouldn't slip but a consequence of this was that the full weight was 'held' by my palms and so the skin on my palms was stretched. It felt like my skin was burning and I couldn't go past 3.

Do you lovely boys and girls have any suggestions how I can improve my situation? I'd like to get to a level where I can deadlift and not be limited by my grip. Should I use less chalk? Should I man up and deal with it? Or is there something I'm missing and this actually isn't a grip issue but something I just have to get used to as I lift heavier and heavier?


Edit: BTW I'm on 5/3/1 if this helps. My goal is just strength.

Chris Rodgers
09-04-2012, 10:32 AM
Unless you are tearing skin off and bleeding, it sounds like a man-up issue. Even if it is bleeding, you will most likely just have to tape it up and man-up.

09-04-2012, 02:13 PM
Maybe you can plug it with a tampon? JKJK lol

Get some Mueller Tuff Skin. I spray a lil on my hands with some chalk and it does the trick

09-04-2012, 04:13 PM
Short Answer: Man up!

Long Answer: Add in more exercises where you have to stress the skin and grip on your hands. HEAVY shrugs and HEAVY dumbell rows (100lb+) will help toughen the skin and work on your grip.

09-04-2012, 05:50 PM
I keep tape in my gym bag in case this happens. A little pain never killed anybody.

09-06-2012, 02:51 AM
Grip more tightly...

09-06-2012, 03:42 AM
Man up. It's Deadlifting. It's supposed to hurt.

09-06-2012, 07:36 PM
Don't want to sound like a broken record but Man up.

09-06-2012, 07:44 PM
Grip on heavy deadlifts will never feel really comfortable, but heck lots of other body parts are going to be aching when you pull near your limit. That's the nature of training.

When you say palms, are you referring to the meaty part of your hand closest to your wrist or more towards the base of your fingers?

If you are referring to the palmar side of your hand near the base of your fingers, make sure when you grip the bar that your skin isn't bunching up under the bar. Try to get the bar as close to the base of the fingers, if you grip higher up on your hand sometimes the skin can roll down and get trapped between the bar and your fingers. I think if you google Mark Rippetoe and grip he shows a way to grip the bar without minimizing calus rips. Too lazy now to do it for you.

09-06-2012, 08:29 PM
That's pretty normal for me after a few reps on deadlift.... it's a good thing, means you are working, enjoy it.

Rugby Dad
10-03-2012, 04:11 PM
also, realize that unlike other lifts the DL relies much on the lifter's grip.
So while many guys will bang out heavy reps of squats or bench, it just won't work with DL, once you reach say your 75% of max range and up the grip will fail after more than 3 reps.

So keep your heavy deads between 2-3 reps, and singles once you at 90+%

10-04-2012, 05:16 PM
That's pretty normal for me after a few reps on deadlift.... it's a good thing, means you are working, enjoy it.

Me too. My hands always burn. It's normal.