Deadlift Grip Tips

Hey all-

Any advice for strengthening my grip for the transition to deadlifting without wrist straps?

Thanks

[quote]TunaMonkey wrote:
Hey all-

Any advice for strengthening my grip for the transition to deadlifting without wrist straps?

Thanks[/quote]

Are you using chalk yet? How about mixed grip?

Well first of all, ditch the straps. Use chalk and a mixed grip.

Try this: Load up the barbell with your max DL weight (give or take a little) and do some holds in the rack.

I also worked my grip with one of those stress balls (fingers too) and with grippers (squeeze and hold). Also try doing some farmers. Pretty soon you’ll build up your grip to where it’s not a problem (took me about 3 weeks of doing this shit every day or two for a couple minutes).

Hope this helps.
DD

do some heavy rack pulls with holds I also try to hold the weight in my palms instead of my fingertips, helped me out alot

[quote]ExNole wrote:
TunaMonkey wrote:
Hey all-

Any advice for strengthening my grip for the transition to deadlifting without wrist straps?

Thanks

Are you using chalk yet? How about mixed grip?[/quote]

I agree with him, chalk and a mixed grip is the way to go…definitely ditch the straps…chalk is alot better, and your grip strength will absolutley improve over time…

you can do plate pinches, and also just get in a rack with 225 on a bar, and hold the bar for as long possible with both palms facing in…try to beat ur time each week, and dont cheat and hold the bar against ur legs, just your grip…good luck bro, hope this helps

Various grip pullups, weight added as necessary. High volume if possible. Use a parallel grip as long as possible when DL’ing. Snatch grip is a challenging grip, alternating some snatch work in will carry over to better grip strength.

fat bar holds and dieselcrew

What percent of your strapless mixed-grip max should you be able to lift with a clean grip?

I use chalk and alternate grip, but am still having trouble holding onto 650 (My max with straps is about 730). Maybe this is normal and I am expecting too much.

I have tried holds with about 500 and it hurts like hell. I don’t mind the pain, but am afraid of my hands ripping open.

Finally, I still believe that it is better to do my maximal effort sets with straps because that is the only way my lower back and hammies will respond (can’t ‘push it’ enough without straps because my grip gives out first).

If you wanted to due double-overhand you could also do chalk and hook grip.

I had a huge problem with my grip a few weeks ago heres what I did

DL max 470

I deadlifted 3 times a week with chalk
2 x 3 starting off with 315 adding 5lbs every workout now grip isnt a problem at all

but I imagine as the weights go up 700+ in your case it gets harder to get your grip stronger