So I’ve been deadlifting with a double overhand grip lately, trying to build my grip strength/forearms some more but now I’ve stalled out. The sad part is if I use a mixed grip I can easily lift much more. So my question is: What should I do? Continue lifting with double-overhand and go with slow progress? Or should I lift with a double-overhand grip until I can’t possibly hang on to the bar anymore and finish my sets with a mixed grip?
I’m doing some towel chin ups on the same day too (after deads) so if I go to the mix grip I won’t be completely neglecting my goals - just shorting them a bit.
Stronger grip first and foremost for the carryover to pullups/chinups. It’s usually what fails first when I’m doing them. I guess I have my answer… Thanks.
Warmup sets with a standard grip, switch to mixed grip for the heaviest sets. You are now improving your grip but not letting it limit the rest of your development.
Once you get to the point that even a mixed grip is not strong enough for what you can lift, think about straps.
[quote]GVkid wrote:
Stronger grip first and foremost for the carryover to pullups/chinups. It’s usually what fails first when I’m doing them. I guess I have my answer… Thanks.[/quote]
You are deadlifting to improve your grip so that you can do chinups better?
[quote]GVkid wrote:
ever do chin ups/pull ups and cant get the last one not because your back is too exhausted, but because your grip slips off the bar?[/quote]
[quote]Otep wrote:
GVkid wrote:
ever do chin ups/pull ups and cant get the last one not because your back is too exhausted, but because your grip slips off the bar?
No, never.[/quote]
Lol, owned.
With regards to improving chinup grip, just to a few sets of max hangs on a bar after you workout. Deadlifts have numerous benefits, that go far beyond grip strength, so don’t let your grip hold you back on them.
I know the benefits of deadlifts and I’ll probably never take them out of any routines I do. Grip was just what I was wanting to concentrate on right now.
[quote]GVkid wrote:
Grip was just what I was wanting to concentrate on right now.[/quote]
Then you may want to add farmers walks into your workouts. I’ve found the work very well for building grip endurance.
I don’t have a lot of room for those in the gym at my apt complex and I don’t have equipment at my campus rec center or the other gym. Could you just use heavy dumbbells for those? Or what could I use to improvise?
all you have to do to do a farmer’s walk is pick up something heavy in each hand and haul it as far as you can. Dumbbells will work fine, as long as they are heavy enough. If your gym has a set that goes to 100lbs, that should hold you for a while. You could also use the trap bar if they have one.
You need to work your grip endurance more then you max grip, sure max will help but what you seem to be worried about is the ability to endure. Hangs for time, deadlift hold for time, farmers yes with DB’s if you must but hey are harder. Hook grip. you can use it on chins as well.
Attack the grip in varied ways, but also dont over work it. Its like any other muscle and can get over worked. I stopped a lot of grip training and mine skyrocketed. I was over working it. Id do one set or two sets max hold a couple time a week. aim to make progress
[quote]Phill wrote:
Attack the grip in varied ways, but also dont over work it. Its like any other muscle and can get over worked. I stopped a lot of grip training and mine skyrocketed. I was over working it. Id do one set or two sets max hold a couple time a week. aim to make progress
hope that helps,
Phil[/quote]
Yeah, I’ve see a lot of success with farmers walks once a week the day after deadlifting. Remember that if you’re doing any sort of pull, you’re already doing some grip work, so don’t go nuts on the extra stuff.
alright thanks. yea the rec center on campus has dumbbells that go to (I think) 120 -130 lbs or so. So I should be able to work those in whenever I head on over to do some sprints… Thanks.