How to improve grip strength for deadlift reddit. Check out our grip strength guide now to learn more.
How to improve grip strength for deadlift reddit. If you're not pulling with a high enough volume to get the grip work in, then over-under holds for time would probably be a good addition. I feel like I can lift at 285lbs, but my grip is starting to give. Some of the common thing you can do to increase it like: switch to mix grip/ hook grip in your heaviest sets chalk hold the last set of deadlift at the top until your grip give out Then Dead Hang and Farmer walk are good exercise for grip strength too In short, I would rather spend my time increasing my bench, deadlift, etc with straps than spend time increasing grip strength so that I could THEN increase my PRs. Pretend straps don’t exist. Gonna make a table of contents so we don't have to scroll through this whole page. During the third rep I felt the bar slipping, and by the fourth, I was barely gripping the bar at all with my left hand, so I put the weight back down mid-rep. You could do carry 100 lb dumbbells instead, save your back for deadlifts, and get a similar May 17, 2025 · Ready for advanced grip strength training? Discover specialized techniques, tips, and exercises to develop a truly powerful grip. Just wondering if what im doing is good, or if there are improvements to be made. I can now easily hold 90kgs, whereas I used to struggle with anything above 55kgs. Around 225-250lbs is the common 1st threshold for grip strength in my experience. For instance, we can focus on grip strength Straps transfer alot of the weight onto your wrists, so i find that the increase in diameter of the bar does not make much difference. Improving grip strength Hi, I'm looking to improve my grip strength as I'm getting into climbing and also aside from that having strong grip feels like a cheat code for a lot of pulling movements. I also handle steel wire rope for work, and do a lot of grippy stuff so Im sure that helps. Warm up with Double-Overhand Grip: Do all your deadlift warmup sets with a double-overhand grip. Towards the end of the set my grip started failing. Maybe that crossfit rope stuff? Today on my final set of deadlift I was doing 370x5. I find that grip very uncomfortable. Is there any supplementary training I can do to improve this? Your grip strength will increase as you progress with deadlifts, but sometimes you will need more so your grip can keep pace with your progressive overloading. We would like to show you a description here but the site won’t allow us. Think about it like this, would you rather deadlift without straps but artificially limit how much you're able to deadlift while you strengthen your grip? Or would you rather use straps for a bit, continue to progress your deadlift while training your grip, and then come back to strapless deadlifting with a stronger deadlift and a stronger grip? Fat bar rows and arm work may have had a little carryover, but over-under deadlift grip strength is very specific. This will be the most specific method for increasing grip strength. I find them most useful on bench presses and bicep curls. May 29, 2025 · Struggling with a weak deadlift grip? Learn why your grip is failing and how to strengthen it for heavier, more secure lifts. I pull mixed grip with chalk and I have no problem with rep work (3x4 for example) but once I get around the 90%+ range I have a lot of trouble holding onto my deadlifts. I got this from Heather Connor, I believe: lift with hook grip for as many reps as you can, then finish with straps or mixed grip, whatever works for you. We discuss pros, cons of each grip type, and exercises! Maybe consider training grip separately? Use straps for heavy deadlifting. Reply reply theduckslayer • Sometimes I fail heavy singles on my deadlift just because of grip strength, although my legs could handle the weight. Do this every time you deadlift. Also I was using both hands in the overhand grip, not one over one under. Or for people to tell /u/WeaponizedSleep to eat more. ago We would like to show you a description here but the site won’t allow us. I really like his 1RM-scheme/approach and have made good pr's with it. Other than that, you can develop grip strength through accessories like dead hangs and farmer carries. I've read a lot of conflicting information about increasing grip strength. Save your grip for grip training. (a. I have a friend who used them for (lighter) deadlifts to improve grip and he said it made a big difference in grip strength for regular deadlifts. Hang from a pullup bar for as long as you can. Try using hook grip. It's progressive that you won't need to buy multiple grippers to advance like using ironmind style grippers. But what grip strength exercises are best for your goals and routine? Read on. Apr 7, 2021 · To maximize your deadlift grip you need to ensure your hands are correctly on the bar. Now to the question, should I stop adding weight (for now) and wait for my grip strength to become better or should I use straps and leave grip training to other lifts? Thank you! Grip strength can be the limiting factor in performance for many different strength athletes. k. Fr though how do I improve my deadlift 1 comment Top Add a Comment BIG_MONEY_CASH • 1 min. Any suggestions on how to improve grip strength Some have good results with wrist Increase Deadlift Grip The Routine: This is performed during your normal deadlift workouts. Enhance your hold for safer and more effective lifting sessions. Drop weight to a point where you don’t need straps, and work up from there, strap-free. Mar 10, 2025 · Luckily, you can actually improve your ability to deadlift by focusing on specific exercises and techniques that will increase your grip strength so you can get out there and pull some seriously heavy weight. I already incorporated holding my last rep on my back off sets for a few seconds and doing dead hangs at Whenever I deadlift heavy weights for singles or triples I find that I loose my grip on the bar especially on my left hand and it rolls out before I can lock out the movement. . Using rolling handles or dumbbells (which are able to roll) makes any weight feel twice as difficult. For my top sets I occasionally will just hold the bar at the standing position of the deadlift and test my grip for like 30-45 seconds. Although there has been plenty of advice to help you with the specific lift problem you have, nobody seems to have offered some advice on how to increase your grip strength should you wish to. Mar 25, 2025 · Learn the pivotal role of grip strength in deadlifting, and how to enhance it for optimum performance. See if you can hang for two minutes. People like farmer's walks because they challenge your whole body, and not just your grip. I'm up to 285 lbs on the deadlift. com May 29, 2025 · Struggling with a weak deadlift grip? Learn why your grip is failing and how to strengthen it for heavier, more secure lifts. But if the goal is specifically grip strength/endurance, there's no reason to go that heavy on the implements. Here are a couple of tips that have helped me out a ton with improving my grip: May 19, 2022 · My hands are stupidly sweaty so I had to develop incredible grip strength just to hold a bar. Straps also need to be used correctly for you to get the most out of them; try the tips here. Today I went to deadlift 325 lbs for 5 reps. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. What is some simple accessory work I can add into my routine that will help strengthen my grip. Hang with one arm = strong. I had to drop the weight and wasn't able to get up to a full standing position on the last rep. Can also incorporate a longer hold at the end of your deadlift reps with weight that you can handle a solid 5-10+ second static hold afterwards. Aug 3, 2024 · This comprehensive guide will provide you with effective techniques and exercises to significantly increase your deadlift grip strength, allowing you to lift heavier weights with confidence. May 14, 2023 · The ultimate guide to deadlift grip positions - comparing the hook grip, mixed grip, snatch grip, and more to find the best deadlift hand grip for you. Read this article to explore the science and practice of grip strength training and forearm muscle development for both strength and aesthetics. If you can do that, work towards hanging with one arm. Thank you. They have a deadlift specific routine among many good options. See full list on powerliftingtechnique. I did 4 reps, but on the 5th, I was losing grip in my left hand, and my fingers started unraveling until the bar rolled out to the last two digits. a. My hands are stupidly sweaty so I had to develop incredible grip strength just to hold a bar. if you want to get on with deadlifting without caring about grip then straps. May 19, 2022 · My hands are stupidly sweaty so I had to develop incredible grip strength just to hold a bar. Both on how to increase your deadlift (He has brillant technique videos for all four lifts btw) and how to test your 1RM. I've added a lot of weight to the deadlift for the past month, my legs and back can deal with the weight (140kg/308lbs) but my grip is EXTREMELY lacking, this is limiting me from adding more weight to the bar. Pull-ups and dead hangs are also good for developing grip strength. A lot faster than you might expect. My grip strength is 40kg each hand (which is excellent for a woman) so probably can't do much to improve it beyond continuing to do deadlifts and maybe get gloves if my grip stops catching up to the weight. Currently, I am holding dumbells for time but I am wondering if there is a more efficient way to go about improving grip strength. Things like Farmer's Carry and Dead Hangs. Once you finish the lift, squeeze and hold the bar in your hands for 10 seconds. timed holds where you deadlift with whatever grip you're training and hold for time. Use our weekly Q&A posts for your questions, routines, exercises, reviews of equipment you use, grip accomplishments, technique/training tips, grip sport news, grip Jun 14, 2023 · Learn how to improve deadlift grip strength with our precise strategies, tips and tricks. r/griptraining has you covered. Does anyone have some advice on how to improve grip strength? Not just single exercises but a workout plan. My grip strength skyrocketed when I started using overhand grip exclusively for deadlifts. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. Check out our grip strength guide now to learn more. One thought process is the idea of active versus passive grip training. That said, I have increased my grip strength. They didn't increase my forearm size significantly though. They are bad if you are looking to increase grip strength. Jul 24, 2024 · A weak grip can limit your ability to lift heavy weights and more. Don't cheat your back workout because your grip can't take it, you can train your trip on the weekends with a gripper. Hello, I have been working on deadlifts recently and i have realized that my grip strength is a limiting factor. DOH). I was able to complete the lift but I am sure if I increase the weight for next week my grip will fail before I can complete it. Then Switch Grip, or Use Straps: Don't let your grip limit your deadlift progress. If i where to mention a couple of excersizes i personally feel has improved my deadlift (and squat) it wouls be frontsquats as a huge number 1. Mar 25, 2025 · Key Exercises to Improve Deadlift Grip Strength Grip strength training can be achieved in various ways. Routines Basic Routine Mass Building Increase Deadlift Grip Bodyweight and Calisthenics Rock Climbing (Hangboard) Grappling Martial Arts Grippers Arm Wrestling Cheap and Free Grip Training I just want something to do at my desk - (this post is in the other thread) Other Wiki Topics How to get started Grip on a It took me about two years of putting the same effort into upper body training before my grip strength matched my deadlifts. Jan 10, 2025 · Here are a few quotes from my athletes on the importance of grip strength at Special Forces Assessment and Selection (SFAS). Jan 18, 2024 · So how can you maximize your deadlift grip? The key is to hold maximal weights for longer at the top of each rep. Use our weekly Q&A posts for your questions, routines, exercises, reviews of equipment you use, grip accomplishments, technique/training tips, grip sport news, grip It's helped me immensely improve my grip strength and deadlift heavier. Use our weekly Q&A posts for your questions, routines, exercises, reviews of equipment you use, grip accomplishments, technique/training tips, grip sport news, grip /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. This refers to active grip exercises, which involve actively squeezing a barbell or implement, and passive grip exercises, which involve holding onto a barbell or implement. What can I do to increase my grip strength? I'm 6 ft 175-180 if thats relevant. While I probably could and should be focusing on it more, I don't want my deadlifts to lag behind while I try and increase grip strength. Have you tried hanging from a bar? That’ll build some solid grip strength. Incorporate grip strengthening exercises into your workouts a couple of times a week. Sep 15, 2024 · The question ‘How to improve grip strength for deadlift‘ can be summarized to involve regular targeted exercises such as farmer’s walks, plate pinches, and static holds. lggyfvxzbzghkwcbrygodhccfrgokmpcdupqcavbgpuowe