Train Your Grip for Deadlift!

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[DavidGreen]

I've used both number one and three, the first was more successful for me but three did help. The only reason I haven't done two is to avoid damaging the bars on racks since my gym doesn't have blocks. Highly recommend the first protocol in particular since it feels like no extra effort to add into your training.

[chappy]

Great tips, #4 for me that's worked well has been heavy Farmer's Carries....becomes a mental game to push past the point of wanting to drop the weight just to get 2 or 3 more steps to the finish line.

[BlackBearBarbell]

Great tips! Even better production value 💥

[eelcohoetjes]

As I go up in weight during my warm ups, I use double overhand for as long as possible and only switch to hookgrip when I can't hold the bar with normal double overhand anymore.

[Porkys.Powerhouse]

I've been putting the bar on J cups as high up on my rack as it goes and doing dead hangs, honestly it's helped tremendously and I'll continue to do those but I think I'll incorporate high rack pull for time.

[derekagard]

Interesting will implement point number 1

[Metalmachine]

Have programmed heavy holds at the end of deadlift working sets for the same number of seconds as reps +1 super useful. E.g. 3x5 hold for 6s at the end of the set. Just adds plenty of good quality high intensity work without the need to load up a barbell/utilise another exercise slot for rack holds when no one wants to do that at the end of a session

[bozolito]

One armed gangs from pull-up bar. They’re tough and not fatiguing on the back

[JamesCrockart]

I use straps for any barbell pull exercise - for me it's about reducing issues with my forearms...

[utkn]

An easy way to ditch lifting straps was to adopt a top-down setup so I end up being weaker with straps because by the time I set them up, I lose all ability to get tight, lol.

[frodothehobo]

farmer carries. after not using straps, that is the solution in my experience. as someone who has built a grip which maxes out above my deadlift max without being particularly genetically gifted, the thing that built the grip strength the most is farmer carries. but be careful programming them, they can easily generate a lot of fatigue, the pay off is there, but a little goes a long way. i do them once a week for gpp, i'll do them heavy and short distance for a while until i feel like i've capped that out, then go lighter for more distance until that feels stale and just alternate between the two

[kapoioBCS]

I have follow step 1 for 2 years now and only effect it had on my deadlifts was to slow down the adaptions in all other parts of my body besides grip strength.
I was stacked for a year at around 210kg 1rm and could not break the plateau.. The this summer I decided to use straps for all my above hard/top sets, single and doubles and my deadlift jump to 270kg within 3 months, which only conveys to me that my limiting factor was the grip…

In fact to this day i still cannot hold more than 230kg mix grip but can deadlift 270+kg with regular straps. (All this on a stiff powerlifting bar and closed stance (frog) sumo deadlifts)

[AdamIZxMiiDNIGHT]

Finally a grip video that’s not “hurrr durrr use hook grip”

[makeluck]

I don’t use straps but I don’t think it’s wrong if you do.

[wombuscat]

Do all these grips work the same on hex bar? I use hex bar because I'm only lifting for functional strength, carrying groceries, work.... grip doesn't change easily for me. I also use straps once I get to 380+, reps are reps if you're focusing on training MMGs and not grip

[lukamikulic]

Are these methods effective if you have problems with the hook grip? (asking for a friend)

[rahulgogoi]

So this won't apply to all but as a competitive lifter who has epidermolysis bullosa(butterfly skin), how would you recommend they train their grip? I understand its a very tricky situation but any advice related to that? I contacted a few dermatologist and they just discouraged me to lift heavy itself considering it is an autoimmune disease which isn't very convincing at all

[GhostCorvid]

Ditching the straps seems silly to me. I have naturally pretty weak grip strength, so if I waited for my grip to get strong enough, I'd never actually be able to make any progress on deadlift with the muscles it's supposed to work. I have some moderate experience lifting (previous heaviest DL was 325 for 5 reps), but I took several years off so I'm basically re-gaining newbie gains right now. My progress with the target muscles far outpaces grip strength progress. I'm back up to 255 for 5 reps last session with straps, but without straps with switch grip I can get maybe 1 or 2 before my grip fails, and none of the target muscles for DL actually get meaningful stimulation, since they still have 3-4 RIR.

The straps also help with mind-muscle connection since I don't have to spend mental resources focusing on grip.

Why wouldn't I just keep regular progress with DL with straps, but then also add more exercises to specifically target grip strength to help it catch up?

[devavrata-uw]

we have a smith machine in our gym, can I do the static holds on it?

[michaellapointe]

I use alternate grip....use alternate grip for exercise #2?