Hoping for some suggestions on dead-lifts

[glock24]

I started adding dead-lifts to my weekly routine about six months ago. I really like the lift, and have been honing my form for correctness. When I started, I was using leather wrist straps. I was given some advice however to stop using them, which I was told would help my forearm muscles develop better.

Everything has been fine until recently. I'm beginning to start lifting some heavier weight for me (5 x 5 @ 400lbs). Unfortunately my hands aren't keeping up. Even with gym chalk, I have problems with the bar slipping, and I'm causing some major damage to my palms. The pain from the calluses and blood blisters is too much of a distraction for me to concentrate on my form throughout my work-out. In other words, I feel like my grip is holding me back. I've tried all kinds of grips and grip widths. The one that works best for me is my left hand over the bar, and my right hand under the bar.

Is there some sort of trick I'm missing, or am I just being a pussy?

Any input would be appreciated.

 

[tiNdvenTFHwMdqKW]

Use the lifting straps until your calluses get thicker. Once they heal, go without as long as you can. Rinse and repeat.

Eventually your calluses should thicken up. Or you are doing something that causes the bar to move in your grip too much.

 

[Parsons]

You have more will power than me. Dead lifts is probably my least favorite lift along with cleans(sp).

 

[SledDog]

Which grip type do you use? I had that problem when I had both palms facing me, I switching to one in one out and it stopped the bar from wanting to turn.

 

[scwoody]

Which grip type do you use? I had that problem when I had both palms facing me, I switching to one in one out and it stopped the bar from wanting to turn.

This is it right here^. If you are doing it that way then sorry i cant help, maybe go back to using straps. Im having the same problem on the inside of my thumbs power cleaning, so i just tape them up. Great job on the dead-lift by the way!

 

[glock24]

Thanks guys.

I guess I'll work on the calluses some more, and keep with my alternating grip.

I also found the below tutorial on a different type of grip that puts the bar closer to my fingers. I'm going to give this try as well

How to Stop Deadlifts From Ripping Your Hands Apart StrongLifts

 

[jbell]

You may also want to look around the gym and find the most worn bar they have. I HATE lifting a new bar...

 

[Ultraman550]

Youre being a pussy. Use some chalk and it will help tremendously. If your gym doesn't allow this use something like Pro Grip workout gloves (not actually gloves). Straps will only hinder forearm and hand strength.

 

[kswaterfowl]

Throw some chalk on your hands and grit your teeth and keep lifting. You can do some plate pinches and bar holds if you feel your grip is lacking.

 

[JBNj]

Throw some chalk on your hands and grit your teeth and keep lifting. You can do some plate pinches and bar holds if you feel your grip is lacking.

^^^^This.
You can also do some dumbell rows with the heaviest weight you can lift for 10-20reps. Your grip will fail before your back. What also helped me with my grip was using resistance bands while deadlifting(dont use bands all the time, but throw them in here and there) The weight will feel lighter at the starting position but increase dramatically at the top position. With the weight+bands at the top position will be heavier than what you would otherwise lift. This will help with your speed off the bottom of the lift. Increase the speed in this position and you will lift heavier. The bands make the weight feel like its ripping out of your hands. With or without the bands, the last rep of a set hold the top position for 5-10 sec if you can. These have helped me with grip and a heavier load to play with.

The bands i use are elitefts brand. Very good bands. Helped my lifts dramatically.

 

[akajun]

YOur problem is that you are not grinding down your calluses. Ripping open your hands is a pretty common thing in crossfit, especially with pullups, At least once a week get a "cheese grater" foot callus thing and scrub them suckers down when you get out of the shower cause their softer when wet. However yours are so bad, you may need to cut the dead skin off with some cuticle scissors or even some nail clippers, then grind them down. Whats happning is that the callused skin is tougher and tighter than the smooth skin, and when you pull the smooth skin, the callouses dont stretch and the smooth skin tears.

 

[WesleyCE]

One thing you could try to increase grip strength is to use an overhand grip on your warm-up sets and use the alternating grip on your working sets. When using the same grip on both hands you have to fight the bar from rolling out of your hands, which can help increase grip strength. As you have found out, using an alternating grip helps the rolling tremendously, which will help you on the heavy working sets. As others have said, taking care of the calluses and using chalk are essential too.

 

[palma]

How many people have blown out their bicep from using the alternating grip? ...many

Go with the straps. I couldn't care less about forearm or hand strength. I'd rather lift heavier weight for my back and hamstring.

 

[Nate O.]

I use straps or hooks..i've always had the mindset of not expecting my forearms to handle the amount of weight the legs can handle

 

[Sugarbug]

Are you rolling the skin on your hand under the bar? That happens when you grip the bar from underneath and rotate your arm upward. Think about how you grip the bar with your underhand side.

 

[Geronimo]

Straps overhand to make your back stronger, rack pulls to pull more than your back allows and to get your grip stronger, chalk always-clean the bar- and there is a difference between static and dynamic = whatever I can"t recall(closing your fist) strength. Always to remember to train stomach -lower back- core like crazy. Train your weakness, perfect your form. Bloody hands are ok, chalk tape superglue and deadlifting are what 'merica used to be.

 

[JBNj]

Don't use straps too much. Only use them once in awhile as an aid. People use straps more than what is needed to protect their girly hands. And that is a big no no in any gym. Straps are used to help lift heavier weight that you wouldn't be able to(good way to load more weight causing more stress to the cns, but too much will weaken your hand/forearm strength). So dont fall into the mind set of using straps because i can lift more(in moderation its ok) Be proud to wear those battle scars from the gym. As was said earlier, take care of the callous by moisturizing the dry area. Sadly with crossfit popularity more silly shenanigans are being spotted at the normal gyms.

 

[kswaterfowl]

Straps overhand to make your back stronger, rack pulls to pull more than your back allows and to get your grip stronger, chalk always-clean the bar- and there is a difference between static and dynamic = whatever I can"t recall(closing your fist) strength. Always to remember to train stomach -lower back- core like crazy. Train your weakness, perfect your form. Bloody hands are ok, chalk tape superglue and deadlifting are what 'merica used to be.

This is great advice. Having a strong core, and good technique is essential to a good deadlift.