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Exercises Movements, technique & proper execution

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Old 08-04-2011, 05:45 PM   #1
Max Samuel
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How to Maintain Grip?

Hey all,
I have just gotten into crossfitting at an affiliate and am having trouble executing deadlifts in rapid succession because I keep losing my grip when using a hook grip. The bar gradually slips to my fingers, where I have to compensate by flexing my arms a little to maintain the bar (which is obviously wrong). What is the best way to make sure the bar does not slip, besides using chalk or gloves?
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Old 08-04-2011, 05:51 PM   #2
Pearse Shields
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Re: How to Maintain Grip?

Just keep doing it. Farmer's walks, plate pinch, sandbag lifting, rope climbing, grippers and lifting heavy stuff in general will be what helps your grip.
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Old 08-04-2011, 07:10 PM   #3
Anson Castelvecchi
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Re: How to Maintain Grip?

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Originally Posted by Max Samuel View Post
Hey all,
I have just gotten into crossfitting at an affiliate and am having trouble executing deadlifts in rapid succession because I keep losing my grip when using a hook grip. The bar gradually slips to my fingers, where I have to compensate by flexing my arms a little to maintain the bar (which is obviously wrong). What is the best way to make sure the bar does not slip, besides using chalk or gloves?
How long have you been using the hook grip?
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Old 08-04-2011, 10:21 PM   #4
Michael Loucas
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Re: How to Maintain Grip?

Sounds like you're doing touch and go deadlifts. I'd recommend resetting your grip for each rep. Makes you stronger.
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Old 08-04-2011, 10:26 PM   #5
Aushion Chatman
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Re: How to Maintain Grip?

Your grip will get stronger as you get stronger...if you just started I'll be Capt Obvious and say that your grip is going to be weaker since you are new....

Most folks don't use the hook grip for dead lifting btw...
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Old 08-05-2011, 07:28 AM   #6
Max Samuel
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Re: How to Maintain Grip?

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Originally Posted by Anson Castelvecchi View Post
How long have you been using the hook grip?
Thanks guys. Didn't think my grip had much to do with strength but there you go. I've only been using the grip (and deadlifting) for about a week now, since I previously avoided technical O-lifts when I did crossfit on my own. I'll just keep at it and hope my fingers start to get the job done soon.
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Old 08-05-2011, 01:08 PM   #7
Lincoln Brigham
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Re: How to Maintain Grip?

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Didn't think my grip had much to do with strength
The hands have a tremendous density of nerve endings, more than almost any other part of the body except... well, let's not go there.

When the grip starts to fail, other than the obvious physical problems with the lift, the hands are essentially sending a big negative signal to the brain that says, "YOU ARE ABOUT TO FAIL THIS HURTS QUIT NOW." Most lifters will release a deadlift or chinup just before their grip fails. Rarely does a deadlift or chinup literally slip out of the fingers. This is not good for strength and will have a tendancy to shut down other parts of the body prematurely. Thus a strong grip will help make you stronger everywhere else as it eliminates this shutdown signal.

Using a hook grip on deadlifts is just as strong as using the standard mixed grip and should be looked on as an opportunity to get more valuable practice with the hook grip. It also has a lower injury rate than the mixed grip.
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Old 08-10-2011, 07:52 PM   #8
Ben Moskowitz
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Re: How to Maintain Grip?

If you go to the gripboard ( http://www.gripboard.com/ ) there is a beginner routine for those just starting to train the grip. I am performing this routine now and I recommend it for building a base before venturing into more specific grip training.

Here is an article by Andy Bolton about grip training for the deadlift:
http://www.t-nation.com/free_online_...r_the_deadlift

Here is an article by Greg Everett about grip training for the snatch and clean & jerk:
http://www.cathletics.com/articles/a...p?articleID=81

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Old 08-10-2011, 09:01 PM   #9
Nate Napolitano
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Re: How to Maintain Grip?

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Originally Posted by Aushion Chatman View Post
Most folks don't use the hook grip for dead lifting btw...
Not to hijack, but are you against using the hook grip for deads Aushion? Anyway, like has been stated above, best way is to keep picking up objects. Personally, farmers walks worked wonders for my grip. If you don't have access to handles, just pick up kettlebells as part of your warm up or cool down and take a lap or two around the gym.
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Old 08-12-2011, 12:08 PM   #10
Veronica Carpenter
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Re: How to Maintain Grip?

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Originally Posted by Aushion Chatman View Post

Most folks don't use the hook grip for dead lifting btw...
Maybe because most people just don't hook grip. As an oly lifter, I've always hook gripped my deads.
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