Question about rack pulls?

[Dlove]

Just did rack pulls today for the first time. I just do standard romanian deads so I thought I would mix it up. I don't use wrist straps but today doing rack pulls I felt like I could have really used them. I warmed up with 405 and had a good grip but when I did my core sets of 495 I completely lost my grip. My hands slipped way before my back gave. I was wondering the negatives and positives of using the straps. I never used them before cause I thought I was building hand and wrist strength but now I don't feel like Im getting full potential of my back cause my hands give. I quess it also doesn't help my gym doesn't have chalk either. What should I do?

 

[Smallguy]

if your grip is failnig before you back thne use straps for your sets ur grip can't handle

asl maybe add in some grip work like static holds.

hold a weight for 45sec-60secs for 3 sets

palte pinches pick up 2 10lbs palyes smooth side out and hold for 10 seconds... then try 3 10's , 4 10's etc as needed

grippers from ironmind are good too

 

[Dlove]

plate pinches? so I hold out the plates palm facing up or down? I use to have a gripper but I lost it. It's very convient take it to work lay on the couch whatever.

 

[blackbeard]

grip work and chalk..
straps are ok but i would only use them for your very heaviest set that is over your pull from the floor..

i use straps for all bac work because my hands take a beating from benching/pulling/sqautting

 

[Mudge]

I have seen spray on chalk I think on the EliteFTS site. I haven't tried it.

I have never been to a gym yet that actually "allowed" chalk, even though I see it sometimes.

If you did plate pinches with your palms up you'd be working your biceps, you want the palm down and hold it till you can't anymore. Similar to a farmers walk but with no real grip other than sheer pressure exerted on the plate.

 

[blackbeard]

I have seen spray on chalk I think on the EliteFTS site. I haven't tried it.

I have never been to a gym yet that actually "allowed" chalk, even though I see it sometimes.

If you did plate pinches with your palms up you'd be working your biceps, you want the palm down and hold it till you can't anymore. Similar to a farmers walk but with no real grip other than sheer pressure exerted on the plate.

next time i place an order with EFS im gonna try some i think its only like 4 bucks..i use chalk but make sure to wipe down the benc/rack as well as the floor with the spray bottle and paper towels..i guess i should have asked first..but they dont seem to mind and im only using it on heavy work sets

try putting powder on your hands and doing static holds with a weghted babrbell..lots o fun

 

[G-S]

I've used the liquid chalk before. Seems to work ok, but you can go thru a bottle in a few workouts. I prefer the real thing.

About the straps, unless you are a competitive powerlifter, don't feel bad by using straps. The intent is to work the bodypart you are training - so if you need to use them for back training, so be it. Your goal is to hit your back, not your forearms.

 

[jcp2]

I agree with G-S, I also wear straps during rack pulls, i do them double overhand and have a hard time holding shit like that.

 

[Rokomuscle1]

My thoughts on straps are... use them.. are you training your grip strength on rack pulls or is your goal to train your back??? I would only use them on my work sets where I know my grip will fail...remember...your training your back..not your grip

 

[joshbeam1]

I also use straps when doing heavy sets. Helps me get the most out of my workouts. Maybe do some grip work @ home in your leasure time- watching tv, computer, etc. It'll help.

 

[Mudge]

I can pinch 2 Olympic 25s together for a brief period of time, but I still use straps. First time I put them on I never knew my grip was a limitation, but I put 50 pounds or so on my rows and shrugs that same day. It allows me to concentrate on the movement and less on holding the damn bar, and when so many bars are bent it causes torsion twist trying to get it out of your hand on the decent - not cool.

So I do forearm training seperately, but honestly even with straps I still get blasted forearms.

 

[Dlove]

Since my last post and back workout with no chalk or straps my foremarm has go a slicing pain threw it and under one of my callauses has got like a broken blood clot. Not fun I think Im definietely going with straps. I also need chalk but can't seem to find any in this rinky dink town. I quess if I just get some chalk for writing and put in in a sock and smack it against the wall that would work.

 

[pullinbig]

order it off the internet.

use straps and do some other grip work.

 

[Mudge]

If you buy straps you dont need chalk, just dry your hands on your towel and go to town. As for breaking up chalk into powder, there are much better ways than slamming it against a wall.

Having a solid unwavering grip on the bar is neccessary to eliminate those big nasty calouses, mine are pretty well managed now. Also some bars I've used have had deep knurls that cut into the hands pretty badly.

 

[blackbeard]

I've used the liquid chalk before. Seems to work ok, but you can go thru a bottle in a few workouts. I prefer the real thing.

yep im sure chalk is better thnks for the feedback..i guess thats why a bottle is only 4 bucks lol