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  • Grip Endurance

    I'm in the middle of Phase II of the beginner template and I've been having a few issues with my grip during Romanian Deadlift. I make it through warm-up, [email protected], [email protected] just fine with the normal overhand grip. But when I am doing the [email protected] and the 2 backoff sets (of 8), I end up having to set the bar down after the 6th rep then switch to alternating grip.

    I haven't had problems with the 4 rep heavy day for deadlifts, only the romanian deadlifts.

    Any suggestions as to how I can improve my grip's endurance (like farmer's walks)? Or should I just not worry about it and keep moving forward?

  • #2
    I use straps for any sets above 6 reps even for relatively light loads on assistance lifts. As long as competition deadlift grip isn’t a problem then it’s fine to use straps on assistance lifts. I also hook grip the heavy DL sets and so using straps on the DL assistance lifts helps save my thumbs.

    You could do supplemental grip work and buy those spring loaded grippers. I have a set. But to be honest I don’t know how much carry over there is to DL grip. Grip strength training is a rabbit hole with its own subculture.

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    • #3
      I'm probably not going to invest in straps just yet because I'm trying not to invest in too many toys while I'm still an utter novice. I'll try out hook grip to see if that helps. Thanks!

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      • #4
        A set of straps will be the least of your investments when it comes to weightlifting

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        • #5
          My straps are pieces I cut off of my kid’s old car seat. For lever rows I wrap an old sock around my wrist first to avoid pinching. Take a look around and I bet you have something you can use.

          Once I lost a strap and asked the gym staff for scissors so I could cut the shoulder strap off my gym bag to use.

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          • #6
            Hmm. Sounds like the consensus is to just start using straps. I was hoping that this would be something that could "easily" be trained up. Oh well, I'll look for something to use and if I can't find anything I'll just buy some cheap ones off amazon.

            I think my strategy will be to not use straps until my backoff sets. I think that will at least keep building my grip strength and endurance.

            Thanks guys!

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            • #7
              Keep in mind that grip endurance does not equal grip strength.

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              • #8
                Originally posted by kenwells View Post
                I'm probably not going to invest in straps just yet because I'm trying not to invest in too many toys while I'm still an utter novice. I'll try out hook grip to see if that helps. Thanks!
                Hook grip is great, and definitely something I'd recommend working on. But as you get stronger and your working weights go up, doing sets of 8 can be pretty brutal on the thumbs.

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                • #9
                  My 2c.

                  I use alternating grip for just about any set that is RPE 7 or above. I don't know where you are absolute load wise, but I have a hard time doing much more than 275 for a set of 5, and 315 for a single with double over. I used to be afraid of alternating grip, but if Jordan will pull 700+ with it, what kind of harm could it be for weak ass me?

                  In the same spirit, Jordan does RDLs with straps, so if grip ever becomes an issue with higher rep pulling variants, I'll probably get some too.

                  Finally, my own experience with supplemental grip training is that I LOVE doing high rep (~20) sets of dumbell rows for as heavy of a weight as I can. This isn't a BBM training modality, but beyond being brutal for my lats, I find during the set, the limiting factor is my grip, and I suspect it has done good things for my DL grip strength. I'm no monster, but I've worked my way up to 115x20 on each arm.
                  Serack
                  Senior Member
                  Last edited by Serack; 08-20-2019, 08:31 PM.
                  Forum topics and other links I've found useful

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                  • kenwells
                    kenwells
                    Member
                    kenwells commented
                    Editing a comment
                    Yea, I'm very beginner still. My [email protected] was 245lb last week (hoping to increase that by 5lb this week). I did romanian dl with 200lb [email protected] yesterday

                    I think I am still low enough weight that I shouldn't rely too much on straps yet. But, that said, I need to be realistic and know when my grip starts failing in the sets then start using straps to make sure my other muscles are getting a solid workout.

                • #10
                  I wonder what a BBM grip training template plug-in would look like. Start with a movement pattern specific to whatever other movement you want to bolster, say in this case load a barbell at mid thigh and hold it and open and close your grip. Maybe just hold it isometric with one of those fat grip things in the bar?

                  Probably an AMRAP set followed by backoff sets for 4 weeks. Then pivot to something else.... Would myoreps be appropriate?

                  I’ve found it really easy to develop overuse injuries from grip training, so I stopped for a while.

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                  • kenwells
                    kenwells
                    Member
                    kenwells commented
                    Editing a comment
                    Yea, I had done extra grip training on lifting day 2 before because it doesn't work my grip as much (bench, pause squat, barbell row). However, when I did that, my grip didn't recover before day 3 which is the heavy deadlift day. Learned my lesson.

                • #11
                  Originally posted by Millzners View Post
                  I wonder what a BBM grip training template plug-in would look like. Start with a movement pattern specific to whatever other movement you want to bolster, say in this case load a barbell at mid thigh and hold it and open and close your grip. Maybe just hold it isometric with one of those fat grip things in the bar?

                  Probably an AMRAP set followed by backoff sets for 4 weeks. Then pivot to something else.... Would myoreps be appropriate?

                  I’ve found it really easy to develop overuse injuries from grip training, so I stopped for a while.
                  Well what are you trying to improve grip for? Forearm hypertrophy? Deadlift? (specifically deadlift competition?) General strength with emphasis on being able to hold your heavy DL sets? Because you want to crush people when shaking hands?

                  Strength is specific, and in DL training the grip is isometric, so if you are trying to train for that, you should concentrate on isometric work not opening and closing your hands. I have also heard it said that in the name of specificity, long sets with isometric grip work don't have as much transference towards a DL 1RM grip, but my own experience is that my grip stopped being a concern in DL when I trained my 20RM in DB rows.

                  Oh, one other thing. The gyms I work out in don't provide chalk and generally frown on it (although more recently I've found the workers on the floor deliberately ignore liquid chalk), so I'd never really used it until I went TDY on an Army base that had it at the DL platform. The first time I pulled with chalk I felt like SUPERMAN. Be like superman. Use chalk.
                  Forum topics and other links I've found useful

                  Comment


                  • Serack
                    Serack
                    Senior Member
                    Serack commented
                    Editing a comment
                    Jordan has never had his grip let him down deadlifting and recently did some heavy farmers caries in anticipation of doing a strongman competition

                    https://pikdo.net/p/jordan_barbellme...04315_56002347

                    He said he was looking at his hands because he was surprised his DL grip strength didn’t serve him better

                  • kenwells
                    kenwells
                    Member
                    kenwells commented
                    Editing a comment
                    Yea, I can see that not being a direct carry-over. Probably due to it not being the same position (neutral vs overhand). I went ahead and ordered the straps to use on the backoff sets. As much as I can, I am going to try to not rely on the straps, but, again, I'm not planning on competing so the grip strength/endurance is mostly a nice to have. I'd rather not be beholden to specific equipment.

                  • Serack
                    Serack
                    Senior Member
                    Serack commented
                    Editing a comment
                    Straps are good equipment to have. I said earlier that I use alternating grip for anything RPE7 and above, by that I meant that that is a valid resolution to the issue in your OP.

                • #12
                  Ironically my hook grip gave out on me today on my 2nd backoff set @8 and I reached for the straps for the last set. First time that’s happened to me.

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                  • #13
                    Try something I call “Holds.” Lift a barbell out of a rack and just stand there with it ala finished position of a deadlift. The goal is to reach 3 sets 30seconds. Add weight once the goal has been reached. Once a week. Use chalk!!

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