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    Arrow Deadlift - grip question

    Started working out after a long gap. Currently deadlifting 2x per week. I pulled 245 lbs for 6 reps in my last workout, but today my grip gave up after just 3 reps for the same weight!

    1. am I overtraining my forearms?
    2. should I switch to mixed grip? (have been using double overhand grip)
    3. or should I use hooks?
    4. is there any specific training for grip strength?

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    Use a mixed grip (staggered grip) and switch it between sets. If the left one is overhand on set 1, then make it underhand on set 2. Still too much? Get Versa Straps. Still too much? Lower the weight idiot.

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    Why dont you message gazhole, think he is big into his grip strength training.





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    It looks like you need to do some targeted forearm workouts, but not too much beings you dead twice a week.

    You might want to consider throwing in Squats & deadlift only once a week?

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    Quote Originally Posted by AKIRA View Post
    Use a mixed grip (staggered grip) and switch it between sets. If the left one is overhand on set 1, then make it underhand on set 2. Still too much? Get Versa Straps. Still too much? Lower the weight idiot.

    Completely agree.

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    I always use a left hand underside and right hand over. I never switch and am not worried about gaining more size on one side than the other. I masterbate with the other hand to compensate(the last statement may or may not be true, but the first statement is)
    Please do not PM me with questions, I will not PM you back.

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    Be patient. Grip strength will come. By the way, there is a great way to develop grip strength. Deadlifting. Once a week sounds like a good suggestion to me too.

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    Thanks everyone.

    Nobody brought this up - but chalk is not allowed in my gym anyway.

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    Quote Originally Posted by r00kie View Post
    Thanks everyone.

    Nobody brought this up - but chalk is not allowed in my gym anyway.
    I feel you there. I refuse to use gloves, i just carry a towel and make sure i dry my hands and the bar to the max after each use. I have zero issues with grip but I have bear claws.
    Please do not PM me with questions, I will not PM you back.

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    Quote Originally Posted by AKIRA View Post
    Use a mixed grip (staggered grip) and switch it between sets. If the left one is overhand on set 1, then make it underhand on set 2. Still too much? Get Versa Straps. Still too much? Lower the weight idiot.

    So, with alternate grip you should switch between which hand is supinated and pronated? I've been using alternate grip on my deads for a few months now and always have left hand pronated and right supinated. Can this cause problems down the road?

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    Quote Originally Posted by Phineas View Post
    So, with alternate grip you should switch between which hand is supinated and pronated? I've been using alternate grip on my deads for a few months now and always have left hand pronated and right supinated. Can this cause problems down the road?
    I think it is a preference thing and possibly something that has to do with building max strength. I do not like switching. I hold the bar as if i was going to tug-a-rope. This is where my max power is felt. Left hand under hand, right hand over hand.
    Please do not PM me with questions, I will not PM you back.

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    Be careful when using the mixed grip. You are really loading the anterior muscles/tendons of the humeroulnar joint. Be sure to not flex the elbow or you could be saying hello to a ripped bicep tendon. It's a safe grip, but be aware.

    Another problem that P-Funk used to mention all the time is that people tend to rotate their spine towards the hand that is supinated, that can result in some torsion issues in the spine.

    As for splitting the work load between arms by switching grips every set, I say go for it. Balance is never something to be avoided.

    You could also use a hook grip. You grip over your thumb with your other four fingers. It will be uncomfortable at first and will take some getting used to, but it is highly efficient in holding heavy weights in double overhand fashion.

    PM Gazhole about training your grip. Grip training is highly underutilized by many people. You can't lift what you can't hold. It is a fundamental aspect of strength that people like to sweep under the rug.
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    Quote Originally Posted by fufu View Post
    Be careful when using the mixed grip. You are really loading the anterior muscles/tendons of the humeroulnar joint. Be sure to not flex the elbow or you could be saying hello to a ripped bicep tendon. It's a safe grip, but be aware.

    Another problem that P-Funk used to mention all the time is that people tend to rotate their spine towards the hand that is supinated, that can result in some torsion issues in the spine.

    As for splitting the work load between arms by switching grips every set, I say go for it. Balance is never something to be avoided.

    You could also use a hook grip. You grip over your thumb with your other four fingers. It will be uncomfortable at first and will take some getting used to, but it is highly efficient in holding heavy weights in double overhand fashion.

    PM Gazhole about training your grip. Grip training is highly underutilized by many people. You can't lift what you can't hold. It is a fundamental aspect of strength that people like to sweep under the rug.
    Which grip do you use then? Ive just recently switched to the mixed over/under hand grip and change which hand round each set. Had to change as my forarms were bursting with the double over hand the heavier i got, the new grip makes it alot easier.





  14. #14
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    Totally agree with what fufu said - great post.

    I doubt you're overtraining the forearms, they're incredibly resilient - not unlike the calves - when it comes to training. I can batter my grip 3-5 times a week and so long as you don't try to overreach and strain it recovers pretty quick.

    I'm doing a series of articles about grip training soon (have already written two of them, need to record a video now), but if you have any specific questions send me a PM or just post in here.

    Grip training is a lot like core training in that it's critical to your performance, yet most people either don't do it at all or just don't do it properly.





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    Greg
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    Farmer's walks, rack pulls, static holds, weighted chins, etc. are all great for improving your grip.

    I use a mixed grip on regular deads and I never switch. I use a double overhand grip on RDLs though.

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