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grip problem advice needed

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bigmac
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2003/12/06 17:38:06 (permalink)
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grip problem advice needed

my grip is now starting to give out on me at my top weight deads. i have naturally small hands and can genuinely only just wrap the hands around the bar. when i start heavy lifts the bar tends to always roll into my fingers which is causing a good and bad effect, 1. my finger strenth and tip strength is very good from holding these sods but my central hand/palm strength is struggling more.

here is my current grip routine.
day 1
holds in rack max weight 15-20 secondsx3
wrist roller x 3 max weight 2 reps
3 COC no.2 max reps then static hold x 2 sets

day 2
plate grip
weaver stick hammer curl
COC

i was thinking in investing in a rolling thunder would this help my problem

what else can i do
#1

6 Replies Related Threads

    veganlifter
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    RE: grip problem advice needed 2003/12/06 17:56:35 (permalink)
    I'm just a grip newbie, but here are my thoughts.

    The best way to help your deadlift grip is to work deadlift grip -like exercises. So i doubt that things like weaver stic or gripper work would help much. Rolling thunder would be good for your thumb strength and finger strength so in my opinion that would definitely help. Also farmers walks would defo help.

    I have deadlifted my max without much thumb involvement at all when the bar has rolled onto my fingers but it's not really a problem. It very well might be that my rolling thunder work has contributed to this.
    #2
    bigmac
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    RE: grip problem advice needed 2003/12/07 09:45:05 (permalink)
    mixed grip mate. vegan i can see what you are saying but this is the reason i have put deadlift holds and plate gripping into my grip regime. i want the bar to stay firmly in my palm on the max deads because i always find once you start thinking about your grip your mind has gone from where it should be the lift itself
    #3
    bigmac
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    RE: grip problem advice needed 2003/12/07 09:46:44 (permalink)
    oh yeah COC in there as i felt that a strong crushing grip would assist with bar control and weaver stick seems to work my wrist strength
    #4
    Big-AL
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    RE: grip problem advice needed 2003/12/07 14:50:04 (permalink)
    I have a similar problem mate, small hands.

    I found that deadlifting as much as possible with double overhand then swutching to mixed when that gave out helped out a fair bit. The double overhand is seriously hard work as the bar does spin alot more but as usual the hard way is usually the best way![xx(]

    Might work for you too.

    AL
    #5
    Robert
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    RE: grip problem advice needed 2003/12/07 15:05:52 (permalink)
    i always deadlift double overhand as its harder imo.
    i found that all grip work seemed to help me out a lot, J5 recomended to me:

    plat curls, pinching plates and static holds, but i also do hanging froma chin up bar, reverse curls, wrist curls and lever work. just try everything till something works
    best of luck

    small hands rob
    #6
    bigmac
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    RE: grip problem advice needed 2003/12/07 17:02:03 (permalink)
    it does sound like an excuse but its amazing the differnce hand size makes. my mate is 6 foot 2 and has proper builders hands, his natural grip strength is amazing. his hands are so large ive seen him make the 2" diameter pipe look comfortable.
    #7
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