Probably an issue with the bar more than your grip. Do you use chalk?
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Hook grip!!!
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Hook grips helped, but chalks made a huge difference, definitely a bar issue, lifting 180kg comfortably again, cheers everyone
Have you tried barbell hold with fat grips and farmer’s carry? Once I added those two, I saw a great improvement with my overhand grip.
…hook grip that shit.
The chalk discussion is weird to me. I was shown chalk on high school and have just run with it ever since. Guess I got lucky being introduced to it so early.
But yeah man, hook grip. Straps take a lot of set up, and at 6’3 I really dont like being down in the hole that long, takes up a lot of energy. Too much time to psyche myself out. Hook grip hurts like a son of a bitch, but start early. I didnt start using it until I was at about 465lbs and it was… not great. Now it’s not an issue (other than my phone no longer reading my fingerprint which is a bit of an annoyance)
As far as actual grip strength, I’ve just always done a shit load of rows and deads, until the last few weeks ove never done dedicated grip work. Right now I’m just grabbing a shitload of weight and holding it for 2 sets of 30s once a week, and it seems to be doing wonders.
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I wouldn’t bother with hook grip until you get to a 200KG Deadlift but even then, you should be training your grip strength with barbell holds and farmer’s carry which will immensely help your overhead grip.
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My fingers slip off my thumbs using hook grip so I may need to practice that a bit more, even with dumbbell rows.
It made a massive difference using chalk though, bar didn’t move and they’re shit small smooth bars too, now I know the difference between them.
I will look at getting some fat grips too, haven’t used those in years.
Have been doing some grip strength stuff with small plates, doing some hanging chin ups just using finger tips has helped as well.
I agree about straps, too much hassle.
How much can I expect my DL to increase each month? And what should some 105kg 6"1 reasonably strong be able to lift?
I broke a Pb today just applying the knowledge mentioned above over the last few weeks.
Try pinch grip barbell holds and finger barbell holds for time without your thumb will give your fingers and hands a workout, both will strengthen your fingers which will help as well.
Fat-grip barbell hold for time is excellent as well but they will strengthen your forearms and wrists more than your fingers.
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How do you come up with an arbitrary number when you should start using hook grip?
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Saw a couple people in here talking about what a pain in the ass lifting straps can be (coming unwrapped, taking too long, etc)
Why are you guys even using those in the first place? Figure 8’s are infinitely better if you’re just using them for deadlifts. They literally require zero grip effort to be effective. Get some!
But yea, as for actual grip strength training… hook grip is obviously a strong grip, but the elephant in the room is the fact that you’re failing with a mixed grip at 180kg. Even if you switch to hook grip and end up being able to hold more weight, your hand strength is still weak as fuck, and that needs to be addressed. So for me, I absolutely would NOT switch to hook grip until you address the real issue of weak hands/forearms.
For that, I recommend heavy carries, preferably with farmers handles (not just dumbbells). You can perform these in a few different ways. You can take them for a particular distance avoiding drops, or you can go for time and just cover as much distance as you can in that time.
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