Weight-Lifting Question

[shanmonster]

I've been doing 110 lbs for my Romanian deadlifts, and it's time I increase my weights. I've been using preset barbells, and there are no 120-lb barbells. So I'm going over to the squat racks to set up my own weight.

I realized, after stacking on 120 lbs, that the bar itself weighs a lot. Probably about 30-50 lbs. So I took the weight off accordingly to figure out what the best configuration for me would be. However, by this point, my hands were so fatigued, I couldn't finish two sets, let alone my usual three. My back and legs are plenty strong for this. It's my grip strength that isn't.

So, how do I continue to progress with these, when my fingers get so wimpy?

Should I be adding wrist curls to my workout?

In the meantime, I'm up to 360 lbs with calf raises. Rarr!

Comments

[clevermanka.livejournal.com]

My back and legs are plenty strong for this. It's my grip strength that isn't. So, how do I continue to progress with these, when my fingers get so wimpy?

Give your friends back rubs all the time. One a day if possible. I have crazy strong hands from this. normalcyispasse says I'm the first person to ever lift and manipulate his shoulder muscles sufficiently to release the tension in them. He's got some big shoulder muscles.

Assuming you have friends who like deep-tissue work, everybody wins.

[etcet.livejournal.com]

If the OP is lacking in volunteers, the line forms behind me. :-) I will never, ever turn down a DT massage.

[etcet.livejournal.com]

Olympic bars weigh 45# naked.

Thus, to get 115#, you'd just have to put a single 35# plate on each side (35+35+45).

I've struggled with my grip for a while, and do two things for it:

- A shitload of pullups and similar gymnastic-style work
- As many deadlifts as I can using a double-overhand grip (once fatigue sets in, I switch to a mixed grip, which should be alternated every set to avoid imbalances)

Some folks have suggested using a hook grip for deadlifting, but I, personally, find it to be incredibly uncomfortable, and have been putting up with a very sore thumb for two weeks since the last time I pulled using it, despite fairly modest weight on the bar. However, it may work well for you. YMMV.

[longpig.livejournal.com]

Farmer Walks are supposed to be great for improving grip strength.

[starsorstreet.livejournal.com]

I'm glad people have commented on this because I have the very same problem. My grip/wrists are weak as kittens.

*goes back to lurking*

[fusty-cabbages.livejournal.com]

The standard bar is 45#. If they have a 'womens' bar it is 33# I think. The womens bar has a slightly narrower circumference which might help you get a better grip if your hands are small.

Do you hold both of your hands overhand or do you hold the bar with an alternating grip? I think the alternating grip might add a bit of strength. IMO the hook grip does nothing for the slow lifts - it's for turnover in cleans and snatches.

Other than that I wish I could help. I must have an abnormally good grip because I can pull 215# and my hands are the last thing I worry about.