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Grip Advice
Topic Started: Aug 30 2005, 07:33 PM (206 Views)
Gannet1977

I need some advice on how often to train my grip to build it up for maximum deadlifts, as my left hand (over hand grip) sometimes slips at 320kg+. Do I need to cycle the weights/reps etc? I would appreciate some advice on a suitable programme- have access to a thick bar, plate loaded gripper and captains of crush 1-3 as well as free weights. Thanks.
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sqeezemasterflash
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Now you're boring us
You could just learn to hook grip. Of if you're just trying to build supporting grip you could try farmers walks, or thick bar deadlifts. There's also something called weight drops that I'm going to start trying.

Load up a barbell, maybe starting at 135, straddle it and lift it with one hand. Now pull the bar up slightly and let go. Catch it with your other hand as quickly as you can. This will work your wrist keeping the barbell level, and build some solid crushing power, perfectly suited to hanging onto heavy barbells.
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ANDY OX
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Not The Mama
After watching him perform some grip feats at the weekend ,Mobster's your man :viking
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Gannet1977

Might try some weight drops. I used to train once a week on the farmer's but didn't feel that it helped my deadlift grip, probably as the angle of your hand placing is different, and you don't get the friction of pulling the weight up your thigh with the farmers. Hopefully Mobster can give me some input, as gripping is his speciality.
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Llamapower
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Not The Mama
That plate loaded grip machine Jon got is great, how about loading that heavy and doing timed holds on it?
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Mobster
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If Andy's still got my PM he can copy it here. The same advice applies.
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Jamie
First Moderator on the SDF; first to have moderator title revoked.
You could always try do REALLY heavy lockouts using no straps, and no chalk until you get over your max deadlift weight. Just move the bar a couple of inches up, then hold for a short while.
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ANDY OX
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Not The Mama
This is the PM Mobster sent me regarding grip advise i asked him for.


Quote:
 

As I always try and do when looking at these things I'd break it down into three or four ways.

1) As you suggest straight forward practise. The same thing done again and again will become second nature to the body and that includes heavy lifting.

2) Making the grip perfect - don't just walk up, wrap your hands around lift and go. I see some of the grip guys stand a little away from the handle of whatever it is they are lifting and have copied this myself. They will set the hand just so, each finger locked one at a time into place and then the thumb squeezed down on top like they were locking up Fort Knox - then they walk up and lift. Make sure to chalk just so as well.

3) Timed holds to proper exhaustion. No clock or watch. As you only have two weeks I suggest 2-4 sessions (1-2 a week). The hands can open, the skin be pulled and you'll still hang on by your finger tips, then just the nails and only then will it be allowed to fall.

4) You have already begun to realise the difference between a novice and an open lifter - attitude. When I'm doing heavy partial deadlifts I never think of the weight when I'm doing it - it's a number of plates on a bar, or better a side of the bar. So instead 954 lbs, or 20 plates it's 10 plates a side.

You need to begin to tap into that single minded what-can-the-body-do attitude. Nigh on everyone there will be able to get 220-kilos of the ground. It's the fucker that don't give a shit about the discomfort that's gonna kick ass. Keep the head in the right position, shoulders back and waist locked. When you feel the grip begin to go start squeezing even harder than before.

And WIN


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Mobster
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Jamie McEwan
Aug 31 2005, 12:59 AM
You could always try do REALLY heavy lockouts using no straps, and no chalk until you get over your max deadlift weight. Just move the bar a couple of inches up, then hold for a short while.

Cheers Andy. Yes Jamie that's what I do. However, pretty much what I sent Andy also applies. I'd set aside say 2 x 20 minute sessions for grip if I was a top levbel athlete like Dale or Terry. Mind you I say that I do a darn site more than 20 minutes for my grip.

Sunday - fuck all
Monday - 40 minutes comp training
Tuesday - 20 minutes comp training before whole body workout
Wednesday - fuck all
Thursday - 40 minutes
Friday - 40 minutes
Saturday - 20 minutes like Tuesday

So nearly three hours a week on grip.
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Gannet1977

Thanks everyone, I'll try 3 20 minute sessions a week and see how that goes.
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