Hey, I’ve been Deadlifting for about 2 weeks. I started out with 3x8 of 135lbs and I’m up to 3x8 of 175lbs. I pulled 205 for the first time, but my grip is really limiting me.
I’m using a neutral palms facing me grip and I know that I can be doing more weight for more reps, but my grip just gives out.
I tried the one palm in one palm out grip for the first time today and was able to do 205 8 times where my grip gave out after 3 with the neutral grip.
I’m not sure why, but the opposite grip obviously holds the weight better, but it feels very unbalanced. The weight is a bit tilted to one side and I just don’t like the feeling of each hand holding the weight differently. Couldn’t that cause imbalances?
I could start using straps, but my weight is so light right now and I’d really rather not switch to using straps yet.
There was an article about a week on deadlifts but i cant remember who wrote it - bascially, unless your breaking world records, stick to 2 hands over.
Does sound like you need some grip work though… chins, pull-ups, farmers walks etc…
You can always use straps and then do more grip work. If you’re going to use straps, I recommend doing as many sets as you can without them and then add the straps once your grip starts to give out.
I would not recommend using a mixed grip if you’re just starting out with deadlifts. Many think that using a mixed grip should only be used with maximum lifts. Also, using a mixed grip too much can lead to imbalances and I’ve heard of people getting bicep tears in the arm that’s using the underhanded grip.
I know some lifters on here use straps all the time for deads and have not lost any grip strength.
By grip work, do you mean using one of those squeezing spring handles? I’ve got a pair of those, but it’s pretty easy to do.
I do forearm work on arm day, which is also my back day, so I do wrist curls and reverse wrist curls after my deadlifts and arm work.
I doubt that I can do farmers’ walks in my gym because it’s very commercial and the space is limited.
I could do something at home though. We have this field by my house and I could do it there. I don’t have any heavy dumbbells, but I could just take some heavy stuff or a backpack full of stones or something and tie a towel to it.
Get a plate hold it by the side “pinching it” and hold onto it as long as possible. If you get to 15 seconds move up weight.
Same for Dumbbells hold the “hex” side of it, just barely gripping onto it and hold for time.
Besides that theres christians ones:
1)Crushing Paper- hold open your hand place an a4 piece of paper in it then “crush” your hand into a fist. if you can do add another page etc etc.
2)Get a bucket… fill with rice or sand. Then dive your hand in when down near the end of the bucket try close your fist and turn your arm. GREAT for forearms.
All i can think of now.
Edit…
Also bring 2 towels to the gym wrap then around the barbell or dumbells or pull/chin up bar for a fatter grip thereby improving your grip.
Also for deadlifts… say if your doing 8 sets.
Do the 1st 4-5 with overhand (pronated) grip.
Do the next 2-3 with the mixed grip
Last with straps if needed.
If your doing this for bb’ing purposes then straps are ok, for powerlifters not so much.
BUT one of the books i have read has said, that your grip WILL improve even using straps it will just be 10-20lbs behind it.
As for the supinated grip, id be WELL wary of that biceps would be in an extremely stretched position, same as the bottom of a chin up.
I do curl-grip deads with straps. Deadlifts are the best exercise there is to build muscle mass. Doing them this way is what lets me do more weight for more reps. Think about your goals, want a huge back, do curl grip deads with straps, want grip strength, do the conventional deads no straps.
Use a pronated (palms down) grip for a couple sets and then switch to a mixed grip. If you’re really worried about imbalances, just switch the mixed grip every other workout or every other set.
If you’re not too interested in the powerlifting aspect, it’s ok to use straps. I’d still only use them on my two heaviest sets, use a pronated grip, then a mixed grip, then straps as your sets get heavier so you can still build some forearm/gripping strength.
You could always try the hook grip, its not comfortable at first. But as far as grip strength its supposed to be up there with the mixed grip…once you get used to it.
So I guess I’ll go strapless until I can do 300lbs for reps with proper form to make sure that my grip gets a proper start. The undersides of my forearms are pretty sore right now after yesterday’s deadlifts, so I think it’s working.
While we’re on the topic, I have a question about sets and weight:
Do I want to increase weight as I go further into my sets or decrease it? I see a lot of people increasing it, but doesn’t it make sense to do the higher weight while you’re not fatigued and able to do more reps with more weight?
I always do a warm up set for high reps with relatively low weight, but shouldn’t I do the harder working sets first?
Dependes on how you arrange your sets. If you ask me I’d keep the same weight from the start. Let say you want to do 3X6. Get 6, get 6, lower the weight a little bit and get 6. Though you just got to the 200s, your just beggining. I’ll give you one very important advice, do those deads intensily and keep increasing the weights.
Don’t worry to much about arranging your sets and reps, there is no ideal way. Variety, intensity and progressive overload are what you need to get big and strong. Work those deads up to 400s and your back will be seriously bigger.
For deads, I’m going to be doing 3x8, but I’ve been doing more because I like doing them and have been pushing the weight higher with each set and trying to keep my form solid.
So, let’s say I’m going to be doing 205lbs for working sets.
I’d do 10 reps of 135lbs and then 3x8 of 205lbs. If I clear all 8, then the next week would be 215.
Does that sound good?
Its really subjective man, you can do whatever you feel most comfortable doing. I personally like to ramp the weights up and end with my heaviest set of 4-6ish reps, sometimes that changes. Sometimes I’ll do a light burnout after, sometimes I wont. Sometimes I’ll use the same weight for the entire lift, its really up to you man. Find out what works for you and what you like to do.
When it comes to deadlifts I personally hate pulling high reps from the floor, so I do SLDL’s as my warmups and then pull heavy singles or doubles from the floor, sometimes I may do triples - not usually though. Don’t try to overcomplicate things - it has been the downfall of many! lol
[quote]josh86 wrote:
Don’t try to overcomplicate things - it has been the downfall of many! lol[/quote]
Agreed…including me…changing my ways as the days go by :-).
[quote]Artem wrote:
For deads, I’m going to be doing 3x8, but I’ve been doing more because I like doing them and have been pushing the weight higher with each set and trying to keep my form solid.
So, let’s say I’m going to be doing 205lbs for working sets.
I’d do 10 reps of 135lbs and then 3x8 of 205lbs. If I clear all 8, then the next week would be 215.
Does that sound good?[/quote]
There’s nothing wrong with only increasing by 5 lbs instead of 10.
I’m not a big fan of doing higher reps for deadlifts either, but that’s my preference. I typically stick in the 3-6 rep range, but do more sets. I’ll normally do something like 8x3. I’ll do 2-3 warmup sets and then do 8x3 keeping the weight the same for all 8 sets. I’ll usually use my 5-6 rep max for a workout like this and if I’m able to do all my sets with good form, then I’ll increase the weight by 5 lbs next time.
