Probably the biggest thing that helped was realizing that grip strength/endurance and wrist strength aren’t the same. You can have strong wrists and a weak grip, or weak wrists and a strong grip. Wrist curls are more of a wrist/forearm exercise, and less a grip exercise.
Hanging from a pullup bar, thumbless, working up to several sets for time, helped my grip for pulls. It doesn’t take too long to go from a few sets of 15 seconds to a few sets of 30 seconds. You can add weight to a dip belt and repeat if you want.
Also, holding the bar on the last rep, like everyone else said.
I use a double overhand grip when warming up, and switch to a hook grip as the weights get heavier. Over time, I just go longer before switching to a hook grip. You can do the same with over-under or straps.
[quote]cparker wrote:
Switching to hook grip was tough at first but just doing it repeatedly will help, I think its a more efficient way to pull as I hate the feeling of alternated grip.[/quote]
What was your approach when transitioning? Did you use hook grip a few reps per session and gradually increase it? Did you do any accessory work for it? I have tried but it feels like my hands are too small for the grip. I don’t know if I just need to put in more effort and work at it over a longer period of time like using a clean grip for front squats.[/quote]
I got some good advice from a friend of mine whos pulled over 800 in competition with a hook grip, he basically told me to just commit to it and completely switch over.
Obviously its gonna be tough at first to get accustomed to, and it felt weak and painful at first. But I think just working it in as often as possible and using straps helped. After a couple weeks youll build up some callus on your thumbs and they wont be so sensitive. Also something I saw Chris Duffin do was to hang from a pullup bar with the grip for sets of time. I think that helped alot too by just desensitizing it.
[quote]cparker wrote:
I got some good advice from a friend of mine whos pulled over 800 in competition with a hook grip, he basically told me to just commit to it and completely switch over.
Obviously its gonna be tough at first to get accustomed to, and it felt weak and painful at first. But I think just working it in as often as possible and using straps helped. After a couple weeks youll build up some callus on your thumbs and they wont be so sensitive. Also something I saw Chris Duffin do was to hang from a pullup bar with the grip for sets of time. I think that helped alot too by just desensitizing it.
[/quote]
Damn, I didn’t want to hear that, lol. I’ve seen Chris Duffin’s videos and he had to fully commit because of the problems he dealt with. I want to switch just because it feels better. I’m going to start adding in some desensitization work and really seeing how far I can get. Thanks for the advice.
[quote]LoRez wrote:
If you inject novacaine into your thumbs before you hook-grip a deadlift, are you still natural?[/quote]
If it means a person can use the hook-grip to lift more weight, then no it isn’t natural because it’s a competitive advantage. If a person can’t lift more weight, then yes it is natural because there is no advantage so nobody cares.
I deadlift with an okie bar the knurling is brutal on your thumb if using hook grip especially when I start getting up to my max haha I guess I’ll try incorporate all of these tips there is some awesome advice here
[quote]kenny-mccormick wrote:
what do we do for more grip strength when doing heavy pulls? I currently am only doing wrist curls I need more ideas to get my deadlift over 300kgs my grip is what is letting me down[/quote]
All back movements, where it is safe, don’t wrap your grip totally, use a hook with your fingers. Lat Machine, rack pulls, shrugs, no straps ever… Also do a plate hold with pinch grip… pair of 25s, pair of 35s, smooth side outwards.