Ok, I've just about had it with this. My deadlift is suffering because my hands can't keep a hold on the bar. I'd love to be able to do this without straps. I can't use chalk/powder, because when I work out, it's the same time all the PT's are working out (and we're the only ones in the weight area)
What exercises can I do to increase grip strength? I really want to depend on straps as little as possible.
What I have access to are barbells (with as much weight as I'll ever need), dumbells up to 100 pounds (which I have no issues holding on to) and various machines designed for other exercises.
Please help me not depend on straps!!
Rack pulls and deficit deads are good for grip. You can also just do static holds with a loaded up barbell. Also, have you tried using hook grip? If that's not secure enough, you can even try a mixed hook grip which should be pretty damn stable.
I'll have to try the mixed hook grip. Can't believe I've never heard of that till now.
i had the same problem. i used double overhand grip, and it was hard! as soon as i used a mixed grip, I was able to add 20lbs to my deadlift!
chalk up in the restroom?
use a chalk ball?
Use liquid chalk?
I'm not so sure about a mixed hook grip. I've never tried it, but I think it would put your under hand in a very awkward position. I also doubt it would actually help your grip much beyond a regular hook grip.
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I've seen others on the forum recommend farmers walks as well.
first of all...change to a mixed grip
i myself actually compete in grip contests and hold a few minor records ni certain 1h deadlifts.
chalk helps..and if no chalk then go with liquid chalk.
working your forearms too will definately help your grip due to the fact that the major wrist flexors are also the major movers of your pinkie, ring, and middle fingers.
static holds have been mentioned, etc. There's just so much you can do and doing double overhand deads until your grip fails and hten going to mixed is imho the best of the two to allow for your grip strength to grow and at the same time work the deadlift harder beyond that point when you change your grip back to mixed.
working with grippers like those found at grippersuperstore.com which is owned by wade gillingham or ironmind captains of crush grippers are good too!
for more on grip training keep an eye out for more videos on the ALN youtube account that i'll be posting as well as visiting gripboard.com.
Proud to be sponsored by APT prowriststraps.com
90* just means you're halfway there to becoming a man!
Plate pinching, towel pullups, curls, thick bar holds, farmers, grippers, rock holds, tennis ball squeezes.
Use many methods and each will play a small part in getting forearms like popeye.
Add in a small amount of work each time so you don't overkill your forearms. Remember, once you can rip a phone book in half, you'll be able to deadlift 500lbs easily.. honest!
Not as good for working the grip as regular grip, but you can lift a hell of a lot more weight. I don't switch to mixed grip untill i need to. When my grip starts to limit my deadlift i will have to use straps i guess, but i will only use them when required not for all my sets.
masturbate more often.
switch hands every now and again.
Where do you train at?
Question: are you using lifting straps for anything else, such as pull-ups, pull downs, seated rows, shrugs, etc.? If so you might want to ditch them. All those exercises can help aid in making your grip stronger. You don't have to stop using them for good, just do as many sets as you can without them.
I also do my side laterals and rear laterals with a thumbless grip, I believe this also helped me out with my grip.
nobody mentioned deadhangs from a pullup bar with your bodyweight in plates clipped to you.