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Using wrist straps for deadlifting, good or bad idea?

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2skinny
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2007/06/07 23:08:40 (permalink)

Using wrist straps for deadlifting, good or bad idea?

I've been training for the last year, I weigh 75KG. Currently bench press is 70KG, Squat 110KG, Deadlift 90KG. I am struggling to improve on my deadlift due to the poor strength in my grip. I didn't want to start using wrist straps as I assume I wont really be improving my grip or forearm strength by doing this. On the other hand, I dont feel I am getting the full benefit of the deadlift for my legs, back and arms, as my grip is letting me down. Any advice on how to progress with the deadlift would be appreciated. And do any of you use wrist straps?
#1

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    Phatman
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/07 23:13:31 (permalink)
    Are you currently using anything to aid your grip?

    Chalk will help without sacrificing grip strength.
    #2
    sanchin
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/07 23:23:00 (permalink)

    ORIGINAL: 2skinny

    I've been training for the last year, I weigh 75KG. Currently bench press is 70KG, Squat 110KG, Deadlift 90KG. I am struggling to improve on my deadlift due to the poor strength in my grip. I didn't want to start using wrist straps as I assume I wont really be improving my grip or forearm strength by doing this. On the other hand, I dont feel I am getting the full benefit of the deadlift for my legs, back and arms, as my grip is letting me down. Any advice on how to progress with the deadlift would be appreciated. And do any of you use wrist straps?


    I don't but I think I am going to start using straps. I just use chalk and alternating reverse grips.

    My mentors in the gym have been tellng for sometime to use straps. They convinced me I should use straps and if I am concerned about grip strength I should do a separate grip training exercise.

    If your grip is significantly holding you back then straps make sense to me. How do you grip the bar?

    #3
    susieq
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/07 23:52:24 (permalink)
    I would lift what you can without straps.
    then use your straps to lift heavy weight if your grip can,t hold it how are your traps, back,legs etc going to benerfit,i personnelly use them on all my very heavy exercise and my grip is alot stronger than it used to be.Grip is important but your bodybuilding should be your main consern.YOUR GRIP WILL BUILD UP STEADILY don,t be too worried.

    bench 200kg
    squat 285kg
    dead 240kg
    with straps on deads.
    good luck
    #4
    bagz
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/08 00:29:32 (permalink)
    use straps mate, don't worry about your grip, you train that when doing most other back exercises, and when training biceps to some extent.
    #5
    jessejames
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/08 02:09:31 (permalink)
    if you need straps to deadlift 90k, you need to do your deadlifting without straps to improve your grip, imo.

    chalk makes a big difference.

    i think people are generally too keen to 'accessorize' in the gym.

    #6
    Hato_Hammer
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/08 04:06:14 (permalink)
    I use them now.

    I got to the point where i just could not hold the bar well enough and my DL weight was going no where. Grip strength isnt that important to me and i really cant be bothered doing any specific grip work so i just use straps now when lifting heavy.
    #7
    cliff_vtr
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/08 11:22:09 (permalink)
    deadlifting will improve grip, at 90K you must have quite weak-ish grip muscles. I found DB pressing, curling, rowing alll helped my grip.

    how many reps, could try lowering the reps ?


    67.4K BW
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    110K Bench
    225K Deadlift

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    #8
    dirtyvest
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/08 11:59:14 (permalink)
    Do you DL first?

    Do you use chalk?

    Do you use an alternating grip?

    TBH I agree with the majority, if you are struggling to hold on to 90kg with 2 hands you need to work on your grip and you'll be suprised how quickly it will react. I found grip strength, once given a chance, rapidly grew. Even now, at the end of a full back session without straps I can DOH grip 180 for sets of shrugs fine.

    Limits, like fear, are often just an illusion: MJ 12/9/09
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    #9
    Red Man
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/08 12:15:21 (permalink)
    I try to do all my warm up sets without straps and only use them for the heavy set if needed, then if i take the weight down again i wont use straps. Your training back, not grip but as said, 90kg shouldnt really warrant the need for straps.

    "You're not drunk if you can lie on the floor without holding on." Dean Martin

    #10
    Cashman
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/08 13:31:22 (permalink)
    agree with DirtyVest. Are you gripping double overhand? If so try using an alternate grip as suggested. If you are still unable to hold 90Kg in that grip then you really need to work on your grip IMO. It will respond very quickly. Avoid straps until you really need them (injury rehab, 1x rep max, etc)

    For specific grip work you can always pick up the heaviest dumbells you can hold and walk until you can't hold any longer (farmers walks).
    #11
    Red_Ant
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/08 13:45:25 (permalink)
    As everyone else says avoid straps and focus on building your grip strength.

    When my grip starts to go in deadlifts I start to release the bar for a split-second on each rep when it's "dead" - helps me get a few more reps out and have found both my deadlifts and grip have been ever-improving since.
    #12
    drab4
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/08 14:24:49 (permalink)
    Try the following exercises to help improve your grip mate, as it is clearly an area you need to work on. Being unable to hold on to a 90kg bar for reps means you have very weak hands for a man. But you can work on that no problem

    Thick bar holds. Get yourself a thick bar (either dumbells or bar) and simply pick up as much weight as you can. Hold for several seconds then put it down again. You can also do farmer's walk with your thick dumbells, where you pick up a big weight and walk for around 20 metres or so

    Rack pulls for max weight. This is just a deadlift where you start with the bar higher than the floor. Pick up as much weight as you can

    Plate pinch. Get some weight plates, stack them together side by side, and pick them up with your fingers and thumb. The motion is like a pinch, as you can tell by the name

    Do those, and soon you will be accidentally hurting your buddy's hands when you shake them

    #13
    dirtyvest
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/08 15:39:05 (permalink)
    Good suggestions dirtyve..... I mean drab

    Limits, like fear, are often just an illusion: MJ 12/9/09
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    Red Man
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/08 15:46:21 (permalink)

    ORIGINAL: dirtyvest

    Good suggestions dirtyve..... I mean drab


    lol.
    Good one that drab... dirtyvest.... er...

    "You're not drunk if you can lie on the floor without holding on." Dean Martin

    #15
    bl2929
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/08 15:49:53 (permalink)
    As others have said, try getting some chalk and alternate grip. I tried the double overhand grip a few weeks ago and could barely get 61kg off the floor but with chalk and alternate grip im pulling 160kg for reps.
    #16
    2skinny
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/08 16:16:41 (permalink)
    Cheers for all the advice dudes. This has got to be the best forum on the net for quality advice. From reading the posts I think Chalk could definately help, as thinking about it, the bar does seem to start sliping out of my hands as I use the 2 handed overhand grip. (will try the alternating grip) will also put some grip work back in to my routine. Thanks again.
    #17
    bl2929
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/08 16:25:30 (permalink)
    alternate grip is loads better mate trust me, just takes a little getting used to at first but once you are its like second nature.
    #18
    sanchin
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/08 16:29:13 (permalink)
    The alternating grip puts asymetrical pressure on your spine. If you use it you should alternate which hand is up and which hand is down. If you have Scoliosis this grip can be a real problem. If you spine is good I think you will be fine.

    Double pronated like you are using is best if you can do it.

    My double pronated grip just isn't strong enough. Once I get up to 405 pounds on my deadlift my double pronated grip will not do the lift. That is why I go one hand up and one hand down.
    post edited by sanchin - 2007/06/08 16:32:47
    #19
    Ken Nowicki
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    RE: Using wrist straps for deadlifting, good or bad idea? 2007/06/09 11:17:34 (permalink)
    Using no straps helps build the forearms too, leading for a more balanced physique
    #20
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