So i have been power-lifting for 6 months now, im 18 years old, at 170lbs and right now im having trouble griping the bar past 335lbs when dead-lifting (sumo style), though i can go up to 405x4 when using wraps, i do have fairly small hands, but my question is what is the best method to get my grip to catch up since wraps are not allowed in competition
Better bar, chalk, bar holds.
Farmers walks and kroc rows.
rack pulls
hold more weight for longer.
Grip Training for the Deadlift by some guy named Andy Bolton:
[quote]Chris Colucci wrote:
Grip Training for the Deadlift by some guy named Andy Bolton:
[/quote]
Never heard of him.
[quote]DoubleDuce wrote:
[quote]Chris Colucci wrote:
Grip Training for the Deadlift by some guy named Andy Bolton:
[/quote]
Never heard of him.[/quote]
He’s supposed to be popular in powerlifting circles. I think he’s a bench specialist or something.
[quote]Chris Colucci wrote:
[quote]DoubleDuce wrote:
[quote]Chris Colucci wrote:
Grip Training for the Deadlift by some guy named Andy Bolton:
[/quote]
Never heard of him.[/quote]
He’s supposed to be popular in powerlifting circles. I think he’s a bench specialist or something.[/quote]
Googled him. Looks like some fat guy.
Andy Bolton is obviously someone to listen to. That said, for most mortals pulling sub 1000 pound weights, krock rows, farmers walks, and chalk will do wonders for your grip without much extra training.
Edit: all the “who is andy bolton bs” appeared after I posted this, I was responding to Chris’ first post.
[quote]DoubleDuce wrote:
[quote]Chris Colucci wrote:
[quote]DoubleDuce wrote:
[quote]Chris Colucci wrote:
Grip Training for the Deadlift by some guy named Andy Bolton:
[/quote]
Never heard of him.[/quote]
He’s supposed to be popular in powerlifting circles. I think he’s a bench specialist or something.[/quote]
Googled him. Looks like some fat guy.[/quote]
Duh, I said he was a powerlifter.
I got some Fat Gripz a few months ago from Elite FTS, have really helped my grip strength, very good product
Deadlift as long as possible without straps. Then after you can’t hold on, start using them.
Add in kroc rows after deadlifting. Or, farmers walks. Or do kroc rows and then a few days later add in farmers walks. Could also pick a weight 10% under what you drop, then pick it up and hold it 2xALAP.
Maybe a captains of crunch grip trainer?
[quote]dreadlocks1221 wrote:
Maybe a captains of crunch grip trainer?[/quote]
Deliciously effective.
Chalk and reps. Grip has been a strong point ever since.
Are you using a mixed grip?
Agree with spar. I’ve never had a grip issue before, but I did train it for a while, but don’t anymore since I don’t need to. When I did, I just held stuff for time. I’d try and hold the 100 lb. dumbbells for a minute and do that for a few rounds, or I’d hold the V-bar attachment for the low row station with as much weight as they had and would try and hold that for as long as I could. Made my forearms blow up, that’s for sure and the grip strength definitely followed.
CS
Like everyone else is saying… Some good chalk, a decent bar, and holding for time. I would just add in a set of 20 or so shrugs after the last set of my deads to kill three birds with one stone… and grip the bar like you’re trying to strangle the SH*T out of it. You simply may just be grabbing it like a puss… just sayin.
x7 on kroc rows…