improving grip for DL ?

[motawa]

Everytime i go heavy on the DL my failure comes from my grip over the bar not my back or legs. my best so far is 405 lbs. i have short full fingers so that makes it even harder for me, forearms are in line with the rest of the body and i train them regularly, question is are there any other ways or tips other than straps or some powder ? never used the powder but would like to know how effective it is.


im more into bodybuilding than powerlifting, so i do 3-4 more exercises other than the DL on the back day, thats why i prefer not to spend alot of time preparing for my lifts (putting powder and cleaning the place messy after i finish).

 

[estray]

-try alternate grip if you dont use it already
-plate pinches
-static holds

 

[windshield]

- bb static holds
- thickbar deads

 

[12claws]

Moved this over from another thread...

I just recently added dead lifts to my routine and was wondering about the grip style for the lift. I keep reading in places to use an alternating grip while other descriptions appear not to emphasize it.
What is common convention here? Are there no problems with assymetrical loading when using an alternating grip or do you swap wrist rotation between sets?

 

[motawa]

- bb static holds
- thickbar deads

how could using a thickbar help ? thickbar will even give me a weaker grip, i wont be able to wrap my fingers all over the bar firmly.


explain the static holds please.

 

[Phil9999]

do u currently use wraps? because sometimes constant use of wraps leads to a weakening of your overall grip.

 

[motawa]

its been less than a month of using the straps, doubt that they have played a role in anything.

 

[motawa]

http://youtube.com/watch?v=Zrw-7Svq-7k


check out how Pekanov ( the bulky guy ) uses the straps, man that looks like a very solid grip, anybody ever tried that ? i tried to apply it at home with my regular straps but i failed to do it.

 

[windshield]

how could using a thickbar help ? thickbar will even give me a weaker grip, i wont be able to wrap my fingers all over the bar firmly.


explain the static holds please.

bb static holds - put a shitload of weight on the bar and hold as long as you can (try to time around 30 seconds). Do a few sets.

thick bar dead - that is kinda the idea bro..........it is much harder, but then when you go back to the normal bar, no issues. trust me, it works.

 

[motawa]

i will take that in mind, i usually do the alternating grip, and all failure comes from my left palm, which is the palm not facing my body, ill try to do regular grip next time, and throw in some static holds.

i will probably change my DL routine a little, used to look like this.

135 x 12
225 x 10
315 x 5 )
365 x 2-3 ( grip starts to weaken at my last rep and im forced to put the weight down
405 x 1-2 ( same thing happens)

ill lower the reps on my first 2 sets a bit, am i just wasting energy with those warmup sets ? would 5 reps for all sets be enough ?

 

[motawa]

ill also upload some videos for you guys to critique my form.

 

[teej]

definitly just wasting energy with your first 2 sets, id do set of 10, 8, then 5... or even 8, 6, 4 then your heavy sets of 2-3

 

[motawa]

here are the videos:

http://youtube.com/watch?v=eZqRRn9MH_k
http://youtube.com/watch?v=Upc4CNnNfPo

any advice appreciated.

 

[evansss]

i too have heard that a thicker bar will improve grip. i guess because its thicker your hand covers it less, causing you to have to hold it tighter. you'll have to decrease in weight untill you get used to it but once you switch you'll def see the difference.

other than that i'd go for the chalk. i started using it a year ago, and it def helps when my grip is giving out. i advise against wraps esp. since you say you need to work on grip strength bc wraps will weaken that.

 

[windshield]

here are the videos:

http://youtube.com/watch?v=eZqRRn9MH_k
http://youtube.com/watch?v=Upc4CNnNfPo

any advice appreciated.

Unless those are supposed to be SLDLs, that is terrible form. You need to start much lower, lean farther back, and drive with the hips. Lower the weight, lose the belt (because you are working your back), and start over bro.

Here is a vid of me doing 475 about a year ago. Uuugh, with straps.

475x1

 

[estray]

just to add to what lozan said get your head up and pull your shoulders back and pull that bar right up your shins. try to curl your toes off the floor.

 

[motawa]

so thats a correct SLDL ? hope so, atleast im doing something right !

not to start making excuses, but thinking of it, i had a knee injury that kept me off squating for the last 2 years and from working my legs out for almost 6 months, i believe i have recovered well now but just not motivated to go anywhere over 200 lbs on the squat, when i started feeling to recover, i did this type of deadlift since it keeps the knee almost static and all the stress put on the back.

will lower the weight and improve the form, and probably get back to squatting a bit heavier, will keep you all updated.

 

[motawa]

forgot to ask this, if my SLDL is 405, should my conventional DL go over that number as soon as i get my form right ? how much is usually the difference between a conventional and SLDL ?

 

[Jerald]

heavy BB holds???

Do you just grip it and let it hang like a shrug position?

 

[motawa]

ya, i never did the hook grip, only the regular closed grip.