Grip Strength for Deadlifting.

Hello Spud. As you know I do one working set of deadlifts once every 3 - 4 weeks with no warm-ups and am progressing nicely using that frequency. I would definitely recommend reducing the frequency. Maybe try doing them once every two weeks and take it from there.

As regards the grip, I’ve never had any problems with this on the deadlift. I use an alternate an grip so the bar won’t spin out of my hands and this combined with a good, knurled bar and chalk serves me well and I don’t have to use straps.

There’s those grip strengtheners you can get but I’ve never had the need to use them. Maybe someone else has and can make comment on their effectiveness? If all else fails, there’s always straps. Best to use them and be able to use more weight rather than not using them and not being able to add weight due to grip failure.

Hi Glynn,

Thanks for your reply.

My training is very basic as you know. Not necessarily because I think it works best but I don't have a lot of time to train, and I don't have the inclination to sit down and try and come up with a fancy training plan.

Simply, at the moment:

Sunday or Monday:

Barbell Squat - 2 sets
Standing Barbell Press - 2 sets
Seated Machine Row - 2 sets

Wednesday or Thursday:

Barbell Deadlift - 1 or 2 sets
Standing Barbell Press - 2 sets
Cable Pulldown - 2 sets

The days can change slightly as shown because of work and social commitments.

If I was to deadlift every other Wednesday, would you recommend that I squat in what would have been my other deadlifting workout?

My squat is lagging behind my deadlift by quite a bit so I guess it could use some extra work. What do you think?

I already use chalk, no worries there and I stopped using straps about 9 months ago after Doug Holland told me to. :o)  That's what originally gave me great gains in grip strength but now I seem to have hit a plateau.

I'm going to stick with a double overhand grip for as long as I can before switching to a mixed grip, I don't know why.

I meant to say as well, I have just ordered an Ivanko Super Gripper for only £38 from a UK website so I should have that within a few days.

With the barbell holds, is it a case of just doing one hold for as long as I can whilst standing inside a power rack, using the same weight as I do for my deadlift?

Hi Glynn,
Thanks for your reply.
My training is very basic as you know. Not necessarily because I think it works best but I don't have a lot of time to train, and I don't have the inclination to sit down and try and come up with a fancy training plan.

-spud

Hey the fundamentals are what count most anyway right!? If your not trying to be a pro of some sort then there are plenty of great HIT books to get routines and ideas from. How come you don't sub in flat barbell press?

BTW I don't know if it is because I can't stand a mixed grip or I am a lacking (small hands?) but I have to use straps on my work set. Perhaps I am doing something inefficiently here - I do 2 warm ups then 1 work set:

1. 135 lbs [2 plates] / I zone it, bottom half X 2, full rep, top half X 2 - I do this 4-5 times.
2. 225 lbs [4 plates] / same scheme as set 1 but only 2-3 times.
3. 315 lbs [6 plates] X 8 reps, basic full range deadlifts.

Even on the second set I feel the need for wrist straps though don't always use them. Thoughts?

Hi Spud. Again, I can only speak from my own experience, but I only also squat once every 3 - 4 weeks and have been making good, steady progress using that frequency as well so I would question that you need 'extra' work to bring your squats along. I think that you could possibly get things moving in the right direction by reducing volume and frequency of these exercises and ramping up the intensity (if you can!) You've got nothing to lose by trying this. Again, I only say this from my own experience. Yours could be very different. 

I've always used a mixed grip for deadlifting so it's totally natural for me. On my last working set of from the floor barbell deadlifts I did 141.5 kg x 10 to failure and had no problems with grip just using chalk, no straps. Having said that, I remember when I was at school before I started training, I had a decent grip. My party piece was to grip someone's hand and crush it until they were on their knees begging for mercy. Not very nice, I know but I was only young. Nowadays, I don't take it as far. I don't put the unlucky receipient on their knees. I let them go before it gets to that stage ;)

I'd probably best shut up and let Bill chime in!

Hi Spud...

I have no idea how I missed your question and post. Please accept my apologies.

Deadlift...

I am going to give you the answer to your question then make some recommendations if that is OK with you.

Heavy holds in a power rack will definitely strengthen your grip...

If you are dead lifting 400 then use 475 - 500 initially.

Set the rack so that you are able to move the bar off the pins....

Hold it for as long as you can... when you can no longer hold it, put it down... take 10 - 15 seconds and pick it up again... your grip will not go nearly as long the second time. Do this until you can not hold it...

This should be done after your deadlift workout. Your grip strength will increase dramatically...

Now for the recommendations...

**** I would move your grip to one hand over the other one under... so that the bar does not slip out of your hands... as you increase your strength this will be a necessity and the last thing you need to concentrate on when pulling a set of deads to failure is your grip.

**** I would put a few more days in between workouts 4-5 at least... you will find that your gains will come quicker and more dramatically.

**** Do only one work set (one set to failure). There is no need to stimulate and then re stimulate. Go to failure and call it a day.

If your squats continue to lag behind, you can always do an assistance exercise for them... I suggest Leg Presses...

Ok... again, please accept my humble apologies for missing this. I think my cookies and the fact that they are upgrading the forum threw me a mickey...

If you have any other questions, please ask...

Best regards,
Bill 

Spud,

Do exactly as Bill says. He had me do exactly what he is telling you to do and it works like a charm! Not only that but your traps and neck will grow big time!

God bless

David

 How anyone can even fathom attempting a 2nd set of deadlifts after an brutal set is beyond me! I struggle to recall my name as I shuffle back inside and away from my gym... the last thing on my mind is the thought ;"oh, may I have another'. 

But, oh, what a wonderful movement. I don't bother with shrugs any longer, having toiled away with both front and rear (Lee Haney's favourite) versions for years with mixed results, But as my deadlift has increased, so has my traps - inevitably - and my back thickness and whole body. Shame it is such a rarity in gyms. In all my years of working in them I saw but one guy squat properly (most, if they make the effort, do knee bends, not squats), and as for deadlifts... I had more chance of happening upon a dodo bird! Hehe

Kevin, I'm with you on this on. I think one working set is sufficient. Also, since I started doing the routine that Bill gave me back in January which includes full and partial deadlifts, I no longer do any shrugging. I used to do DB shrugs and rear BB shrugs and I think my traps look better now than what they did when when I was shrugging. Some of that may have something to do with the fat loss, but not all.

Exactly Gylnn, I try and place deadlifts last in my workout as after a brutal set I am not good for much else, let alone further movements. Nothing screams "lifter" or "bodybuilder" like a thick set of traps! That is something not easily hidden under any kind of clothing, it's readily apparent 24/7!!

Just a quick update on this one. I tried deadlifting 115kg (253 lbs) when I last deadlifted, and I managed to get 4 clean reps. After about 20 seconds rest I then got another rep. After about another minute or so of rest I managed to get the bar about an inch or 2 off the floor but that was it, I was done.

The reason for the performance being sub par is that I had had a couple of mediocre nights sleep leading up to the session. When I had nailed the 120kg a few weeks ago I had slept really well and got to bed very early for the 3 nights leading up to the session.

I can remember ages ago reading somewhere that two of the best things you can do to increase strength is overeat and over sleep. I certainly agree with the second part, and the first part to a degree.

Grip.. 
Moving from double overhand to OverUnder has helped for me. Still getting used to it, but the bar feels more stable at the top of the pull. Also getting the right start on the Pull helps alot, if you pull and forward hip momentum are at the right time, then the grip will feel stronger. If you timing is off then I have noticed that my grip/arms feel less strong. - 

Before HIT, I did stronglifts 5X5 -- While I know the volume is overkill, there was some technique videos on DL from a coach Mark Riptoe. Lots of good stuff on setup, bar position and angles. 
http://video.google.com/videosearch?hl=en&rlz=1C1GGLS_enUS353US353&q=YouTube+Mark+Riptoe+Deadlift&um=1&ie=UTF-8&ei=AWZfS9GgI4PRlAe1n9TgCw&sa=X&oi=video_result_group&ct=title&resnum=1&ved=0CBQQqwQwAA#

As far as more than 1 working set..
I did DL today, after my set I shuffled to the front, and stood out front sucking wind and wanting to die for a good 5 min.