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  Click here to go to the first staff post in this thread.   Thread: Grip weakest link in deadlift

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    Default Grip weakest link in deadlift

    Hi All,

    My trainer has me currently doing high-volume to bring up my work capacity and to burn off the fat.

    However with deadlifts my forearms and grip is running out of steam halfway through the sets.

    I know I have other options but:
    1. I don't like alternating grip due to some imbalances, a bicep and a shoulder injury.
    2. I wanted to try hook grip but feel like I'm going to lose my thumb. Also I heard hook grip will not train your grip, it just works around it is that true?
    3. I don't want straps, as I want forearm development plus the grip strength, am hoping there is a way.

    My work sets were like this:
    120x12 reps
    150x1 (too heavy to grip more but would like to do 2-3)
    120x10
    120x7 - grip is failing
    120x6 - grip again
    120x5 - grip gone now and forearms burning from pump

    Should I do lower weight and higher reps like 105x15 or something to train grip more?
    Or should I find accessory work?

    Have only been training 2 months - is it just newbie weakness in my grip strength?





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    If you are using double overhand grip it will always be behind your deadlift and more so with higher reps.

    I would just do one of the three options you mentioned.

    You'll still get a stronger grip even with straps.


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    Get some chalk. Your grip will develop over time.
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    Just use straps. I used to be the same for years and avoided straps so my grip wouldn't suffer. But my progress stalled and why be limited by grip when you're actually training deadlifts. Started using them and made good progress. You still use your grip with all the other exercises so I don't see it being a problem.


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    You have been training for 2 months. Be patient.

    The three posts above are all correct. Just use straps or chalk, the latter being a huge help. Straps let you work with heavier weight, which is what deads are all about.

    If you are impatient and want faster results, do heavy paused shrugs. Your traps will be stronger than your grip so it gets a good workout.

    There are lots of grip exercises about but I think they are mainly done by people who want to avoid going home. They are a waste of time. Just keep deadlifting and your grip will catch up.

    Alternate grip will help a lot. If you are worried about injury from that, just alternate hands each set.

    I also am against high rep deadlifts. Too easy to lose focus and phuck something up. Better to go heavier and fewer reps. If you do too many reps you are in danger of becoming a crossfitter and vegan. Very serious shit. (No insult intended to our resident vegan.)


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    Quote Originally Posted by LateStarter View Post
    3. I don't want straps, as I want forearm development plus the grip strength, am hoping there is a way.
    Please re read the above and...

    ...and ask yourself this question: why am I doing what I'm doing? If you want forearm development, than do an exercise that would directly target your forearms. Deadlifting is not a specific movement that would target your forearms. If your forearms are becoming the weak link due to the high repetitions, then eliminate that weak link by using straps. Furthermore, there'd be many other exercises that would develop your forearms indirectly, it doesn't have to be a deadlift exercise.

    Finally, if you are aspiring to compete as a powerlifter one day, I can assure you that whether you've used straps during your training or not, your adrenaline pump on the day would see to it that your grip would be well taken care of (without you even thinking about it as you are now). All the best.

    PS: Always remember, never sacrifice the big in favour of the small.
    1984 Age 18, BW 73kg: FS195kg, BS200kg, 162.5 3x10, PC 140kg, C&J 160kg. 1987 Age 22, BW 77kg BS 130kg x20, 120kg x50.


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    Great answers, thanks guys

    Will start using straps to do my top sets.


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    We're do you train I think I need to include deadlifts into my program what do they target?


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    Quote Originally Posted by Acme View Post
    We're do you train I think I need to include deadlifts into my program what do they target?
    There is no one specific target, most of the body will get some work but with more emphasis on the back, arse and hamstrings.


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    Quote Originally Posted by Bazza20 View Post
    There is no one specific target, most of the body will get some work but with more emphasis on the back, arse and hamstrings.
    Ok I see
    what do you mean by get some work


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