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Old 05-25-2008, 09:00 PM   #1
Harry Stine
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Deadlift and Grip Training

I found that the limiting factor in my deadlift is mostly my grip. Running a search on the boards I found mostly advise on gripping styles, but using the highly advised alternating grip I still find that my grip is still wanting. I found this article (work and family safe)http://www.elitefts.com/documents/grip_training.htm on improving grip for the deadlift, and I'm interested in trying the exercises it recommends. However, given that I'm just starting out and that deadlifts already give my grip a workout, I'm not sure whether I should take up any specialized grip training. So, in your experiences, does anyone think this would be a good idea?
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Old 05-25-2008, 09:44 PM   #2
Steven Low
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Re: Deadlift and Grip Training

As you suspected you probably don't need extra work yet. Just deadlift and do kipping pullups. It will improve.
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Old 05-25-2008, 09:52 PM   #3
Jamie J. Skibicki
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Re: Deadlift and Grip Training

Specifically, use a double over hand (regular) grip for your deadlift warm ups. Once that fails, then switch to switch grip.
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Old 05-25-2008, 11:00 PM   #4
Jake Di Vita
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Re: Deadlift and Grip Training

It seems to me that if the deadlift is causing your grip to fail....doing more deadlifts will naturally improve your grip.
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Old 05-26-2008, 12:33 AM   #5
Mike Hannan
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Re: Deadlift and Grip Training

Absolutely true that, as a beginner, just doing deads & pull-ups will help strengthen your grip a lot, and may be all you need for a while. At some point, however, most people need to do targeted grip exercises to lift really heavy, and even very strong-gripped people sometimes need wrist straps.

Bottom line: build the strongest grip you can, but never let your grip be the limiting factor on an exercise. You can get wrist straps for <$10 or so on eBay and elsewhere, and they really help. Just make sure you don't depend on them for anything other than the heavy lifts that truly exceed your current grip strength, or you'll rob yourself of the chance to keep building your grip strength.
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Old 05-26-2008, 03:00 AM   #6
Charlie A Nilsson
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Re: Deadlift and Grip Training

Quote:
Originally Posted by Mike Hannan View Post
Bottom line: build the strongest grip you can, but never let your grip be the limiting factor on an exercise. You can get wrist straps for <$10 or so on eBay and elsewhere, and they really help. Just make sure you don't depend on them for anything other than the heavy lifts that truly exceed your current grip strength, or you'll rob yourself of the chance to keep building your grip strength.
I might be different, but when i did a sort of bodybuilding routine, i used straps and gloves when i felt that it was needed.
But after doing first mainly BW/Old school excersises and then a switching to Crossfit made me realize that im training my whole body to work together.
So for me straps are a a big No No.

But back to the topic.
Farmers walk are a good grip excersise and so are bag work.
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Old 05-26-2008, 06:17 AM   #7
Wade Smith
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Re: Deadlift and Grip Training

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Originally Posted by Charlie A Nilsson View Post
...Farmers walk are a good grip exercise and so are bag work.
+1 on the Farmers Walk. Get the heaviest kettlebells or dumbbells you can and hold on for dear life.
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Old 05-26-2008, 06:52 AM   #8
Craig Van De Walker
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Re: Deadlift and Grip Training

Also look up "hook grip"

You can use regular overhand grip until grip is limiting you then move to either alternate grip or hook grip to finish.

As mentioned farmers walks, fat bar work or simply wrap towel around bar when lifting to give grip an extra workout.

Rope climbing, towel pullups, one arm hands from pullup bar etc etc...
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Old 05-26-2008, 07:13 AM   #9
Harry Stine
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Re: Deadlift and Grip Training

Appreciate all the advice. So, what I gather is that it is best to not bother with training the grip in the beginning but that after a while it becomes necessary. OK, makes sense, but how to you define "beginning". I know I said I was just starting out, but by that I meant after a two year hiatus. Before that I had about three years of lifting without really knowing what I was doing. Right now I pull 295 for a few reps without my grip giving out, but back then I remember getting 360 to come up easy before the bar slipped out of my hands. So, supposing this 65lb difference is still there, can I expect my grip to catch up?

Jamie, what's your reasoning for doing the double over-hand at first?

Last edited by Harry Stine : 05-26-2008 at 07:15 AM.
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Old 05-26-2008, 07:32 AM   #10
John Haig
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Re: Deadlift and Grip Training

Double over hand is harder to hold, so it works your grip better.
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