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Exercises Movements, technique & proper execution

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Old 08-12-2009, 11:34 PM   #1
Michael Cordell
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Deadlift and grip fail question

Hey Guys,
Quick question on the deadlift, I was doing a 5x5 scheme.and when I got to the 3rd set or so, I noticed that even with mixed grip ( one hand normal one hand underhand) on dead lift, I noticed that my grip on the bar became the limiting factor in completing the set (i.e. I couldn't hold on to the bar). I have been doing CF for a year or so and did SS, I have had problems with my grip in the past when deadlifting and really starting to think I need to do something about it.
Has anyone run into this problem? Do you guys recommend grip training or just more deadlifts and it will come in time?

Sub-question: Is it necessary to alternate the hand that is normal/inverted between sets when using the mixed grip?

Thanks guys
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Old 08-13-2009, 06:27 AM   #2
Joe Fortenberry
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Re: Deadlift and grip fail question

you may try some heavy rack pulls or short ROM DL where your grip is the weakest link just to get your hands used to having that kind of weight in them. or just try holding a regular deadlift for a bit longer at the top. either way you are targetting your grip strength.

as far as alternating which hand is over/under, i do. the mixed grip is not a symmetric pull, as far as im concerned and i don't want to develop a dominant side. i also try to go both hands over for as heavy as possible.

you may also try the hook grip. its hurts like crazy at first, but does help. (see josh everett pulling 505 both hands over at the games, don't know if he was using hook grip, but im sure he has used it in the past with his oly lifts and im sure his grip was fine with the DL)
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Old 08-13-2009, 07:47 AM   #3
Mike Kerce
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Re: Deadlift and grip fail question

i had the same problem yesterday on farmer's carry...i really want to increase my grip strength so i'm interested to hear what some experienced folks recommend for grip training.

is doing more farmer's carry a good grip strength training exercise?
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Old 08-13-2009, 08:18 AM   #4
Steven Matheson
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Re: Deadlift and grip fail question

I don't alternate hands - the supinated hand is my weak (left) hand. If grip is holding you back from DL'ing you could always use straps AND at the same time do lots of other grip specific work to catch you up.

The "Captains of Crush" are tried and true grip strength training aids.
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Old 08-13-2009, 08:20 AM   #5
Marcus Allen
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Re: Deadlift and grip fail question

Practice your hook grip. It carries over to Oly and helps a ton.

Start doing all DL's with hook grip until maybe like a 1RM pull, then use switch.

During my CFSB sessions I did this and took grip failure from 225 to 315+.

Today I pulled 345 with hook, failed 405 mixed. FWIW.
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Old 08-13-2009, 08:34 AM   #6
Steven Matheson
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Re: Deadlift and grip fail question

Quote:
Originally Posted by Marcus Allen View Post
Practice your hook grip.
Here is another great idea.
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Old 08-13-2009, 09:13 AM   #7
Michael Cordell
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Re: Deadlift and grip fail question

All right great, I will work on the hook grip during deadlift. That had not occurred to me because I thought it would make the problem worse. Thanks guys
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Old 08-13-2009, 01:35 PM   #8
Jason M Struck
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Re: Deadlift and grip fail question

while the hook grip will alleviate your performance issues, it will not increase your grip strength very quickly.

take your hook into competition, but for GPP work the double overhand. While warming up, just lock out and hold the bar for time.

Plate pinches. Captains of Crush. Rolling thunder. Fat bar.

Cheap: by PVC just wider than your pull up bar. Cut the PVC like your going to make an old Subway sub. Slap that PVC on over the bar. Attempt Pull up.

Repeat.
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Old 08-13-2009, 01:37 PM   #9
Ben Moskowitz
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Re: Deadlift and grip fail question

I recently switched over to the hook grip for DLing, and I really like it. I recommend taping your thumbs, especially at first.

To work on deadlift grip, put a bar on the pins, load it up with a decent amount of weight, and pick it up and hold it for time. It doesn't get more specific than that. You can also try holding onto a pullup bar for time, with or without weight. For the DL, you are looking to improve your support grip.

edit: I agree with Jason, the hook grip doesn't improve your grip strength. It does allow you to hold a ton of weight provided your thumbs are up for it, and in an untorqued position with less risk of bicep tearing to boot. I like it for 1RMs, but for metcons/GPP, I try double overhead for as long as I can.

Keep in mind that all the pull-ups, kettlebell swings, etc. that you do in Crossfit will improve your grip as well.

Last edited by Ben Moskowitz : 08-13-2009 at 01:41 PM.
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Old 08-13-2009, 02:34 PM   #10
Michael Travis
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Re: Deadlift and grip fail question

Most CF'ers might not like this suggestion since it is a BB exercise, but heavy 1 arm DB Rows helped my grip strength when it was limiting me a few years ago...
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