I’m deadlifting a measly 185 at the moment. The limiting factor appears to be my grip. I can lift the weight easy, but on the way down my wrists start to give out and its really hard not to slam the weights. It sucks because dls are my favourtie leg exercise, and I’m not even feeling it in my legs now because I’m being hampered by a muscle group so infinitesmal that most lifters don’t even think about it.
So what ought I to do? Keep doing dl as a mostly grip strength exercise? Or add grip isolation exercises? Or switch to squats + wrist isolations until my wrist are strong enough that I can get a decent leg work out from dl?
Ooo, and another question. I think I remember in “Precision Pulling” by Robertson, he said that you should have your shoulders pulled back when you do the exercise. I don’t think my posterior shoulder muscles are strong enough to do that. how worried do I need to be about that and what exercises would I add if I wanted to correct it?
Get straps and use them. You can still work on grip strength, but in the meantime, you will be able to lift more while deading.
Don’t sub isolation grip work for deads. I realize some will tell you not to use straps, but given your situation, I think it’s a no-brainer.
And your posterior shoulders ARE strong enough to do this. Trust me. Just get down. Head up. Chest out. Now stay in that basic stance as you stand up. Don’t overthink this, or worry about possible issues, just lift and then do it again.
For grip training specifically for deadlifting I would static hold my last set of deadlifts for as long as possible. Also on DL day do one set of twenty rep dumbell shrugs. These three tips have brought me from 300 to 500 lbs. deadlift with a hook grip.
Seriously though, are you pulling with a mixed grip? If not, you need to start. As well, CT wrote a great article re: grip training a while back. You might want to check it out and implement some of the ex’s to bring your grip strength up to par.
Grip is also my nemesis. Only two things that help me hold on to bar is farmers walks with biggest DBs i can find, and one hand hangs from pullup bar to failure.
The hook grip is a good idea. Also keep your calluses filed down as smooth and thin as possible. Your grip will let go if you are about to rip skin.
[quote]Grork wrote:
Ooo, and another question. I think I remember in “Precision Pulling” by Cressey, he said that you should have your shoulders pulled back when you do the exercise. I don’t think my posterior shoulder muscles are strong enough to do that. how worried do I need to be about that and what exercises would I add if I wanted to correct it?
Thanks,
grork[/quote]
from Mike’s Precision Pulling: “Once I’m tight I think to myself “three, two, one” just like a launch pad because I want to simultaneously drive my heels through the floor (which ensures I?m using my glutes and hamstrings), while also pulling back with my traps and upper back (which helps keep the bar in close to the body).”
and: “You need to simultaneously drive your heels through the floor while pulling back with your upper back and traps.”
grork, i think you misunderstand those statements. when you “pull with your shoulders” your shoulders wont actually move. the weight should be too heavy. you shoulders should be rounded and working isometrically in a lengthened position while your trunk, hips, and legs do all the moving.
First of all, sorry about miscrediting that article, Mike. I guess I said dl, and just thought “Cressey.” You might have to post some pics of you doing crazy dls to correct that misassociation ;-).
When I went back and read it, it didn’t actually say to keep the shoulders back, my bad. It said to not let the chest cave in, which I took to mean that the shoulders should be pulled back. See, the weight of the bar pulls my shoulders forward, but judging by the last post I’m guessing that’s OK so long as I try to thrust my chest out.
So hook grip, straps, mixed grip, dumbell shrugs, hold the last rep. Will do!
Does anyone have an article explaining the mixedx grip? It seems kind of counterintuitive, i.e. I would think the assymetry would put me off balance, but what do I know.
So hook grip, straps, mixed grip, dumbell shrugs, hold the last rep. Will do!
Does anyone have an article explaining the mixedx grip? It seems kind of counterintuitive, i.e. I would think the assymetry would put me off balance, but what do I know.
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Absolutely. Grip work and shrugs could definitely help. As well as just deadlifting, working with freeweights and heavy, compound lifts. Your grip will improve a lot. I was having the same problem. I had meant to get straps and kept putting it off. But over the last couple months my grip has improved so much that they’re really not even necessary anymore.
As for grip, I like to use a mixed grip. One hand is an underhand grip with the palm facing up and one hand is an overhand grip with the palm facing down. Switch hands each set (ie first set, right hand will be palm up and second set palm down with the left hand the oppostie)
