small hands and deadlifts

[bfriedman1017]

So I cant get my thumb under my index finger or under any fingers on the deadlift grip. My hands are 7 inches. When I do next cycle would it be ok to use straps so I can get my maximum weight? It really sucks because right now im doing alot less then I could. The bar slips rather then me not getting it up.

 

[kraziplaya]

I know how you feel, a small hand does affect grip strength. Yes, use straps on your harder sets. And do some grip and forearm work here and there.

 

[Blondie_Bombshell]

My hands are under 7in. and use I only use straps when I am powerlifting, when weight is more important than pump. Use what you need to to get the job done.

 

[TheMilkMan]

I'm not understanding this... You can't get a grip on the bar? Call me stupid but I don't quite understand how thats possible. Little kids (8-10 years old) compete in powerlifting events and use standard bars and no straps. Get yourself some chalk and get to it.

 

[linemanrick]

I'm not understanding this... You can't get a grip on the bar? Call me stupid but I don't quite understand how thats possible. Little kids (8-10 years old) compete in powerlifting events and use standard bars and no straps. Get yourself some chalk and get to it.

you beat me to it^^.. on a side note if you're doing this to compete straps a no no..if your body building, what are you working,your back or your grip? im guessing your back, so when you get to your heaviest sets and only then put the straps on..although you'd do yourself a favor by just using chalk as much as possible

 

[KaiserSose]

My hands are under 7in. and use I only use straps when I am powerlifting, when weight is more important than pump. Use what you need to to get the job done.

I love girls with small hands, makes me look bigger..hehe

 

[MeatHead96]

Yeah dude chalk up and go with an underhand/overhand grip. I used to use straps until I dropped them and focused on improving my grip. My hands are 6" bro. I disagree with your statement blondie. I believe it should be the other way around. Powerlifting you do not use straps. You need to be able to handle that weight without straps. IMO if straps are used it doesn't really count as a true PR. You can't use straps in competition. Bodybuilding when trying to focus on lower back, hams, etc. straps help to take the forearms/grip out of the equation and focus on the muscle group.

 

[Phatbastard]

If u want to improve grip strenght and forearms no straps!

If you want to fucos on your back use straps! simple as that! Opinions are like ASS HOLES we all have um! ok for the purpose of body building focus on the muscle group your training period!!!!!!!!!!!!!!!!!

That being said its best to try to improve both so what I would say is do your deads unstrapped until u find your self loosing grip and try to increase this amount each week! Than strap and wrap fuckin blast them lats! Thats what works! True fact!

 

[sucio1986]

thanks

 

[Koi666]

So I cant get my thumb under my index finger or under any fingers on the deadlift grip. My hands are 7 inches. When I do next cycle would it be ok to use straps so I can get my maximum weight? It really sucks because right now im doing alot less then I could. The bar slips rather then me not getting it up.

People, I think what he meant to say was, he can't do the hook grip. It's occasionally used for deadlifts (thus his use of the term "deadlift grip") but is more often used in olympic lifts.

View attachment 539169

Hook grip - Wikipedia, the free encyclopedia

So bro, is that right? did you mean to say that you can't do the hook grip? If that's what you meant, grabbing a heavy dumbell using a hook grip and holding on to it for several minutes will help you get a feel for it. Eventually you'll get so used to it you won't need straps.

Excerpt: "Typically the Hook grip will be uncomfortable if not considerably painful initially. Consistent use will condition the offending structures appropriately over time and the grip will ultimately offer no trouble. It will, in fact, become more comfortable than a conventional overhand grip. Covering the thumbs with flexible athletic tape can reduce the discomfort and, for some, improve the feeling of grip security by increasing friction. Lifters can submerge the hands in ice water for 5-10 minutes after training to help reduce pain and speed the adaptation."

 

[Heavy D]

So I cant get my thumb under my index finger or under any fingers on the deadlift grip. My hands are 7 inches. When I do next cycle would it be ok to use straps so I can get my maximum weight? It really sucks because right now im doing alot less then I could. The bar slips rather then me not getting it up.

I lift with some world class powerlifters and nobody uses the grip you describe....never heard of thumb under fingers and neither have any of my training partners.........some of them pull well into the 800's so they know what is up....and a few of them have small hands so hand size isn't the issue

My wife is 5'3" and has tiny hands but she can still deadlift 315 for 3 reps........not bad for 155 lb forty two yr old woman........I would be shocked if your hands aren't bigger then hers.


Just do a mixed over and under grip and squeeze that damn bar hard like your pissed at it and trying to break it in half.

IMO your oddball grip is causing you problems and you just have weak hands

Straps are a crutch for weak hands,we don't use them at our gym.............if you can't hang on to it you can't deadlift it.

 

[Koi666]

Then it may not be as commonly used in deadlifting as it is in olympic weightlifting. Whenever I watch olympian lifters snatch, they use this type of grip. The cameras will sometimes zoom in on the lifter's hands so you can see. I agree, it does look a bit oddball

View attachment 539170

Excerpt from Greg Everett's Olympic Weightlifting: A Complete Guide for Athletes & Coaches: "The hook grip is a pronated (palms facing the lifter) grip in which the thumb is trapped between the bar and usually the first and second fingers, depending on hand size. For the pull of both the snatch and the clean, this method of gripping is a necessity to maintain control of the barbell during the violent second pull and the powerful turnover of the snatch.

It's important to understand that the thumb is itself wrapped around the bar inside the fingers and not simply pinned perpendicularly to the bar. This arrangement takes advantage of the greater strength of the thumb relative to the fingers--with the thumb wrapped over the fingers as it would be in a conventional grip, it will typically reach only the index finger and have a weak purchase on it.

By wrapping the thumb around the bar directly, we create a powerful hook on the bar, which can be reinforced by the grip of both the index and middle fingers, which serve more to support the hook of the thumb than to grip the bar directly. With two fingers over the thumb rather than only a weak section of the thumb over one finger, we also create far more friction to secure the grip. In short, the Hook grip optimizes the anatomy of the hands for this application."