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  1. #1
    Mata Leon is offline Junior Member
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    Default Weak grip on deadlift?

    I have been following PTTP. I set a new PR in deadlift this week. I was patient working up to this weight. I have been focusing on my form and high tension techniques. I am even beginning to use and understand the mysterious anal lock technique.

    When setting the PR, my form was solid through all the reps. To my surprise, my glutes, back and core handled the weight with much more ease than I expected. I felt as though I could crank out 3 or 5 more reps with good form. However, my grip was a serious issue. On the last two reps the weight almost slipped out of my hand. I am using an over & under grip. My right hand was especially troublesome. This is strange since I am right hand dominant. My right hand always outlasts my left hand when doing KB snatches.

    Would this be an appropriate time to use straps on the deadlift since I feel I can go up in weight? Or should I cycle back down in weight to allow my grip strength to catch up? I have been doing one handed swings with a 40kg bell for several weeks to improve my grip strength. I understand that straps are considered a crutch that normally shouldn’t be used. Is there ever a proper place for them in training?

    On a side note, heavy deadlifts and a solid diet have been extremely anabolic for me. My wife accused me of taking steroids.

  2. #2
    bwwm is offline Senior Member
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    Default

    I would consider double overhand grip on the lighter weights when you start your cycle again. Double overhand is tough, so if you're having trouble even with the lighter weights, then consider doing one handed deadlifts after your normal workout. Those will of course require significantly less weight - giving your posterior chain a rest, but still working grip.

    The problem with straps is, once people start using them, it's hard to stop. My $0.02. I'm sure others will have good ideas as well.

  3. #3
    Samuel is offline Senior Member
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    Default

    Are you using chalk?

  4. #4
    AriSuper is offline Senior Member
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    Default

    Its normal, don't worry about it - grip is very easily over used, it'll take you some time to build up a solid grip strength and endurance, my first significant jump in grip strength occurred after my 2nd pass with the bear program, just follow your path and deadlift.

    and btw I use double overhand on all but max/near max deads

  5. #5
    Steve B. is offline Senior Member
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    Default

    Try rack holds with heavier weight than you DL or go up to the weight you keep losing your grip at.Set the pins in a power rack so you only lifting a few inches and do some timed holds.
    You need to work your supportive grip endurance as well as heavy.
    Hanging from a pull up bar with weight around your waist could help also.

  6. #6
    KB/KM is offline Senior Member
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    May 2010
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    Fort Collins CO
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    Default

    I agree with most of the above statements. I like to work double overhand grip as long as possible. When your focus begins to shift from the lift to the grip, then switch grip. Also heavy farmers carries and Kroc rows can do amazing things for your grip and strength.
    Aaron Pierson RKC / FMS
    [url]www.fundamentalstrengthllc.com[/url]

    We are what we repeatedly do. Excellence, therefore,is not an act but a habit.

  7. #7
    Brooklyn86 is offline Member
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    Default

    I also like doing double overhand but you will always be able to do more with a mixed grip

    You can try working some bottoms up KB drills, like cleans, presses, and get ups to work on your crush grip.
    AJ Oliva RKC, FMS

    My Kettlebell, Nutrition & Martial Arts Blog
    [url]www.ZenStrength.net[/url]

    "If size mattered, the elephant would be king of the jungle" - Rickson Gracie

  8. #8
    bwwm is offline Senior Member
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    One other thing - if your grip is burning out cuz you're doing a lot of other stuff as well (kb snatches, pull-ups, etc.). Also consider taking a week completely off now & then. Sometimes the hands get over taxed.

  9. #9
    Steve Freides is offline Senior Member
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    I'd swing a kettlebell. I've always found swings and barbell DL's help each other when it comes to grip.
    -S-

  10. #10
    Kettlbell-er is offline Senior Member
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    London
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    Default

    I too had this problem about 18months ago when flirting with PTTP.

    However, since getting back on a consistent strength routine + more accessory work (heavy DB rows, pull ups, pulldowns etc.) my grip strength has not been a problem.

    Once problem was I used to try a full wrap around grip where the bar would rest in the paddy part of my palm. I have switch to a hook grip, and find I get less bar rotation and therefore better grip strength.

    My grip strength is fine, however it is my endurance which currently needs work with more heavy swings, cleans and snatches.
    [URL="www.rffpersonaltraining.co.uk"]www.revolutionpersonaltraining.co.uk[/URL]


    Personal Training Wimbledon
    Kettlebell training Wimbledon

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