|
On November 30 2012 12:50 Snuggles wrote:
I was doing my 1x5 deadlift today and finished it nice and easy for the usual muscles, so naturally I can move up another 10 lbs on the next workout. BUT there is a problem, I had a horrible time trying to keep my grip on the bar. By the time I was on the fifth rep I felt like I was about to drop the bar. Any advice or experience on this?
Can you chalk? If you can't use regular chalk, look into non-marking climbing chalk.
|
Well I could but I didn't think it'd be necessary for the weight I was working with, 195 lbs. But then again I don't know exactly when a person would decide that chalk would be needed. Chalk helps to keep the bar from slipping out of your hands right? When I was having trouble I just couldn't gather the strength to keep my a close grip on the bar.
|
On November 30 2012 13:04 Snuggles wrote:
Well I could but I didn't think it'd be necessary for the weight I was working with, 195 lbs. But then again I don't know exactly when a person would decide that chalk would be needed. Chalk helps to keep the bar from slipping out of your hands right? When I was having trouble I just couldn't gather the strength to keep my a close grip on the bar.
Keeps your hands drier, provides friction. Extra friction = better grip. If it's as huge for lifting as it is for climbing, it should give you some room before you have the problem again.
|
![[image loading]](http://i.imgur.com/E6555.jpg)
or just use chalk it helps a lot
|
Whenever I've tried hook grip on deads it feels like I'm gonna rip my thumbs off, any advise for that? I've just been doing mixed grip (+ other grip training as accessory stuff)
|
Remember to be mindful of your callus placement, other than that iono... (chalk)
|
On November 30 2012 13:53 GuiltyJerk wrote:
Whenever I've tried hook grip on deads it feels like I'm gonna rip my thumbs off, any advise for that? I've just been doing mixed grip (+ other grip training as accessory stuff)
That was my same reply too the hook grip. I've tried it too (minus the grip training accessory). Maybe my hands are too small for it, I'm a 5'5" shorty. And it's always my right hand because I masturbate with my left. Sure it works but my thumb is in a lot of pain and stress after a set.
I might try using chalk for my next set of DLs but I'm still a novice... I don't think a novice would require chalk. In my mind I feel like that's the equivalent of a someone doing a backsquat with that stupid cushion thingy. It literally does nothing to help you lift up that bar on the ascent.
|
People's hands get sweaty all the time, look at rock climbers, they use chalk for their life. I'm only deadlifting like 225 at the moment but without chalk the bar slips out.
|
Your thumbs are gonna hurt for the first week and then it will be fine. And doing several reps with a hook grip is pretty brutal on deadlifts
|
On November 30 2012 14:00 Snuggles wrote:Show nested quote +On November 30 2012 13:53 GuiltyJerk wrote:
Whenever I've tried hook grip on deads it feels like I'm gonna rip my thumbs off, any advise for that? I've just been doing mixed grip (+ other grip training as accessory stuff) That was my same reply too the hook grip. I've tried it too (minus the grip training accessory). Maybe my hands are too small for it, I'm a 5'5" shorty. And it's always my right hand because I masturbate with my left. Sure it works but my thumb is in a lot of pain and stress after a set. I might try using chalk for my next set of DLs but I'm still a novice... I don't think a novice would require chalk. In my mind I feel like that's the equivalent of a someone doing a backsquat with that stupid cushion thingy. It literally does nothing to help you lift up that bar on the ascent.
I'm a small guy with small hands too so that makes sense (most of my female friends have bigger hands than me  )
On November 30 2012 14:09 decafchicken wrote:
Your thumbs are gonna hurt for the first week and then it will be fine. And doing several reps with a hook grip is pretty brutal on deadlifts
Alright, thanks, would you suggest switching to hook grip over mixed if I can?
|
Notes have been taken, I'm gonna practice with hook grips and if that doesn't then chalk it is. I just wished that I wasn't the only one in my gym doing this...
|
On November 30 2012 14:30 Snuggles wrote:
Notes have been taken, I'm gonna practice with hook grips and if that doesn't then chalk it is. I just wished that I wasn't the only one in my gym doing this...
Are you doing a real deadlift? Actually letting the weight briefly rest on the floor after each rep? Because if you just bring it down close to the floor, or let it touch the floor, without actually putting it down, it really isnt that strange that your grip struggles with max effort deadlifts.
|
On November 29 2012 18:48 Ahzz wrote:
When I was benching yesterday, the dude who spotted me asked if I take magnesium pills. I said no, and he said that I had shaky hands (doing SS, so it was my max), and that his friends started taking magnesium pills and it stabilized their hands.
Should I be concerned?
Magnesium is really good, one of those important "nifty" nutrients that might be overlooked. Helps for a ton of stuff even protein synthesis and nerve/muscle function the latter, which seems to be what your friendly broscientists are pointing out. On top of that magnesium deficency is also quite common. Magnesium is one of the nutrients I always make sure to grab some of if I come across a good source because I know I could use some (my diet isn't really planned apart from acquiring lots of kcal, if someone would be eating good there would be no need to bulk up on magnesium).
Do note that balance is key with minerals, you always wanna make sure that whatever you're taking doesn't cancel something else out (as is the case for instance with overdosage of zinc,((another important mineral)) hampering uptake of magnesium). I personally would recommend getting it from natural sources, if for no other reason because supplementing it can be really confusing, I've heard some forms of magnesium supplements advised against because it doesn't do anything/much and I can't remember which.
TLDR; Magnesium is not a magical grip strengthening booster, but it is a great place to start looking in case of suspecting deficiency. If you are feeling A-OK already there is no reason to assume that magnesium will stabilize your hands any better than whatever. Nothing to be concerned about, unless you get the feeling that you aren't preforming your best a lot of the times then you might want to consider it.
|
On November 29 2012 18:48 Ahzz wrote:
When I was benching yesterday, the dude who spotted me asked if I take magnesium pills. I said no, and he said that I had shaky hands (doing SS, so it was my max), and that his friends started taking magnesium pills and it stabilized their hands.
Should I be concerned?
I used to take magnesium pills for sleep - it sorta helped sleep quality.
Then I realized most of what's in the magnesium pills is awful quality and probably harmful in other ways. I started eating an assortment of vegetables everyday and this was much more effective. Broccoli ftw
|
My deadlift has been problematic for me for a while now. I seem to be able to squat (ATG) considerably more than I can deadlift, which is unusual. I never have any trouble locking it out, its getting it off the floor that seems to be my major problem. Does anyone have any tips for me? Perhaps some assistance work that can solve this problem in time? Getting a bit desperate, I feel I should be able to pull much more.
|
On November 30 2012 21:21 Crushinator wrote:
My deadlift has been problematic for me for a while now. I seem to be able to squat (ATG) considerably more than I can deadlift, which is unusual. I never have any trouble locking it out, its getting it off the floor that seems to be my major problem. Does anyone have any tips for me? Perhaps some assistance work that can solve this problem in time? Getting a bit desperate, I feel I should be able to pull much more.
You need to load your body before pulling.
Specifically, get ur abs and harmstring tight BEFORE you start pulling. No need for assistance, this is a technical issue. Also maybe try multiple little pulls, andy bolton style.
Also, to get ur legs going, imagine pushing your feet towards the front rather than pulling at the start.
|
On November 30 2012 22:57 GoTuNk! wrote:Show nested quote +On November 30 2012 21:21 Crushinator wrote:
My deadlift has been problematic for me for a while now. I seem to be able to squat (ATG) considerably more than I can deadlift, which is unusual. I never have any trouble locking it out, its getting it off the floor that seems to be my major problem. Does anyone have any tips for me? Perhaps some assistance work that can solve this problem in time? Getting a bit desperate, I feel I should be able to pull much more. You need to load your body before pulling. Specifically, get ur abs and harmstring tight BEFORE you start pulling. No need for assistance, this is a technical issue. Also maybe try multiple little pulls, andy bolton style. Also, to get ur legs going, imagine pushing your feet towards the front rather than pulling at the start.
Ok, thanks for the advice, that was quite helpful. I will try to put it in practice next time I pull heavy (2 weeks). Will try to warm up a bit better, maybe do a light set of hamstring work to get those tight, and do some light short pulls. I realised its a leg problem, but I've been quite focused on getting my quads in there, which is probably quite stupid.
My form looks very good to me on succesful pulls, but my butt is maybe a bit higher than for most people. Would starting lower be a good idea to improve leg drive? Or would that have the opposite effect?
|
South Africa4316 Posts
On November 30 2012 21:21 Crushinator wrote:
My deadlift has been problematic for me for a while now. I seem to be able to squat (ATG) considerably more than I can deadlift, which is unusual. I never have any trouble locking it out, its getting it off the floor that seems to be my major problem. Does anyone have any tips for me? Perhaps some assistance work that can solve this problem in time? Getting a bit desperate, I feel I should be able to pull much more.
Record a video for us. As you say, you should be pulling more than you can squat. However, there's a wide variety of technical problems that can greatly decrease what you lift.
On November 30 2012 23:25 Crushinator wrote:Show nested quote +On November 30 2012 22:57 GoTuNk! wrote:On November 30 2012 21:21 Crushinator wrote:
My deadlift has been problematic for me for a while now. I seem to be able to squat (ATG) considerably more than I can deadlift, which is unusual. I never have any trouble locking it out, its getting it off the floor that seems to be my major problem. Does anyone have any tips for me? Perhaps some assistance work that can solve this problem in time? Getting a bit desperate, I feel I should be able to pull much more. You need to load your body before pulling. Specifically, get ur abs and harmstring tight BEFORE you start pulling. No need for assistance, this is a technical issue. Also maybe try multiple little pulls, andy bolton style. Also, to get ur legs going, imagine pushing your feet towards the front rather than pulling at the start. Ok, thanks for the advice, that was quite helpful. I will try to put it in practice next time I pull heavy (2 weeks). Will try to warm up a bit better, maybe do a light set of hamstring work to get those tight, and do some light short pulls. I realised its a leg problem, but I've been quite focused on getting my quads in there, which is probably quite stupid. My form looks very good to me on succesful pulls, but my butt is maybe a bit higher than for most people. Would starting lower be a good idea to improve leg drive? Or would that have the opposite effect?
Lowering your butt would increase leg drive at the expense of your back lever. You want to get the relationship right based on your dimensions.
|
Why am I getting the impression some people consider chalk for lifting to be like cheating? In climbing it's basically bashed into your skull as mandatory. Nobody wastes time about it, because they don't want sweaty fingers to be what stops them making a goal.
|
South Africa4316 Posts
On November 30 2012 23:42 JingleHell wrote:
Why am I getting the impression some people consider chalk for lifting to be like cheating? In climbing it's basically bashed into your skull as mandatory. Nobody wastes time about it, because they don't want sweaty fingers to be what stops them making a goal.
I dunno, probably because it's an outside tool. Nothing wrong with chalk though. Personally, if I had to redo my deadlift progression, I would probably use chalk first before moving to mixed grip. Chalk helps with gripping the bar while allowing you to continue improving grip strength, unlike wraps or even mixed grip (to a lesser extent). Honestly, chalk is a necessity for deadlifting in my opinion.
|
|
|
|
|
|
EPT
