my workout was totaly ruined.....

[Thompson]

I did back and bis today, and when i did Dead lifts i kept droping the bar. the stupid thing kept slipping out of my hands.... i only went up ten pounds from last work out, and the last workout was easy enough, i dont understand...
the only thing I did was chest and tris yesterday, so i dont understand why my grip was so weak today. I guess my question is this: " whats the best way for improving grip, short of using straps?"

-Thompson

 

[DADAWG]

I did back and bis today, and when i did Dead lifts i kept droping the bar. the stupid thing kept slipping out of my hands.... i only went up ten pounds from last work out, and the last workout was easy enough, i dont understand...
the only thing I did was chest and tris yesterday, so i dont understand why my grip was so weak today. I guess my question is this: " whats the best way for improving grip, short of using straps?"

-Thompson

do you use a 1 over and 1 under grip?

 

[Wesley]

this happens to me too.

try doing static holds. (just pick up some dumbells and hold on untill u drop them)

next chance i get, im gonna get some straps.

 

[Thompson]

dadawg: yes, i used the over, under. i even switched it up and did an under over. i dont know, it was wierd.... the body was willing, but the hands said "nope".

wesley: how much weight we talking here? 45's? 75's? 95's?

 

[pullinbig]

use chalk

 

[bensanderson]

old school BB wrist curls, Reverse Grip Curl, tennis ball squeezes.

Also, you can create a massive forearm building machine by cutting a broomhandle or other dowel to an 18inch length, drill through the center, and attach a rope 3ft in length. Tie the other end of the rope to a chunky soup can, 5lb, 10 lb weight (depending on your forearm strength).

Grab the stick with an overhand grip and hold it out at eye level (like you were going to do a front delt raise), and "wring" the bar, raising and lowering the weight like a yo-yo effect.

Your forearms will be screamin!!!!

 

[Tryn2]

I would increase my grip strength before I covered it up with a wrap to hide my true problem. Its up to you, but If your serious about this I would correct the problem not just put a shadow over it.

 

[jcp2]

use chalk

yup, it is amazing how much it helps.

 

[DADAWG]

chalk is good advice
for an excercise we sometimes do something we call running the rack . we start out in front of the dumbell rack at the 5s or 10s , we pick them up and hold the for a count of 10-15 seconds [ we vary it ] , then immediately rack that weight and pick up the next heavier dumbells hld it for the count then rack it and immediately grab the next heaviest weight then so on and so forth down the rack . do this about 2 times per week . you will be surprised how heavy the 70s or 80s feel when you get there

 

[Slump]

Yupp, use chalk. It's an amazing difference when you go from deadlifting without chalk to deadlifting with.

 

[DADAWG]

Yupp, use chalk. It's an amazing difference when you go from deadlifting without chalk to deadlifting with.

welcome to the board slump . i noticed its your first post . i hope you love it here like i do and stay awhile

 

[Mudge]

You know what sucks, bars that are bent. Especially on rows, they torsion twist and f up my lifts. Get some straps.

 

[Thompson]

thanks for the help guys, ill try it out

 

[killa_bee]

You know what sucks, bars that are bent. Especially on rows, they torsion twist and f up my lifts. Get some straps.

yeah...really annoying when the bar starts bending...

i use straps as well, it feels like mij arms are ripped apart if i don't use them...i also can concentrate a lot better on my exercice if my arms are strapped to the bar.

 

[Injectyourspinach]

Heavy rack holds are the least intrusive to your workouts/recovery. Doing your rack holds with a thick barbell is even better. Doing your upper back work with a thick barbell and dumbells also helps without taking too much extra out of you. Heavy Farmer's Walks are great for grip, but they just take so much out of you. You really have to bump some exercises from your schedule to fit in Farmer's Walks given the energy/recovery demands involved. Lastly, if you aren't developing an ambidextrous switch grip approach, you'll wanna start giving the hook grip a try now and then to get yourself used to it.

 

[Thompson]

farmer's walks? could you explain those for me please?

 

[deadW8]

farmer's walks? could you explain those for me please?

Farmer's walks, grab a dumbbell in each hand (I like to use the 45 plates to warm up -- just make the inside of the plate is facing your legs so you can hook your thumb underneath the lip of the plate and squeeze the plates as hard as you can!) and walk up and down the length of the gym.

Envision a farmer walking with a loaded bucket of milk in each hand walking back to the barn.

 

[deadW8]

Also, for those that want to use chalk, but your gym doesn't allow it; you can order 'liquid chalk' now. I'd post the site that sells it but I don't know if that's allowed here (I have no affiliations with that site except I order my creatine & whey protein from them).

I haven't used this liquid chalk yet, but I think I'll order one on my next purchase of whey protein.

 

[Mudge]

Farmers walks are good, crappy dumbells make it hard to hold onto them. Most bars are only good for about 500 pounds, so with squats and deadlifts a lot of bars will be slightly bent and you really notice on rows.

I am finally ready to cop out and buy some straps. I had a set years ago and can only find one.

 

[daan69]

use chalk

if i remember correctly you can buy chalk really cheap.... for 6-7 bucks you can get more of it than you will ever need.