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Ever grasp the bar with such might that you swear you heard it scream? Okay, maybe, just maybe, that was a daydream about strangling one of those "deadlifts are the devil" yahoos who found themselves on the wrong side of the stacks. But whether you're a powerlifter, bodybuilder, or an athlete from another sport, a cast-iron grip is the connection between you and a massive deadlift. Get a Grip Whilst the grip training methods we'll describe are predominately performed to improve deadlift performance, they'll help every single exercise you do in the gym. The Law of Irradiation states that: "A muscle working hard recruits the neighborhood muscles, and if they are already a part of the action, it amplifies their strength!"(1) The bench press is a great example; the harder you can squeeze the bar, the harder you'll be able to activate your triceps and the stronger your bench will be. Also, with a stronger grip, we've found that deadlifts can be pulled faster from the floor because you aren't worrying about your hands coming open and missing the lift. Therefore, we can conclude that huge grip strength is essential to reaching your potential in terms of explosive power and absolute strength. Still Need Convincing? Between the historic 1003-pound and 1008-pound competition deadlifts, Andy Bolton missed pulls of 1000-plus pounds five times. The reason was the same every time: He couldn't hold onto the bar. In the approximately 30 months between these two pulls, the only thing that was dramatically changed in his training was his grip work. What follows is the method that contributed to a weakness becoming a strength. If you watch videos of the 1008-pounder, you'll see that it's held at lockout for a few seconds with no problem. Weak grip no more, or, as Pavel would say, "Grip power to you." Frequency of Grip Training We train four times per week. The deadlift is trained on Wednesday, and grip work is performed on Saturday. We advise you to do something similar by keeping 72 hours between your deadlift and grip training. This keeps the hands fresh for both activities and allows you to maximize strength gains. Make no mistake, the grip training we'll describe involves total body exercises that are physically and mentally demanding. We've tried performing these exercises after specific deadlift training on Wednesday and found it too taxing to do all in one session. Methodology Behind Grip Training For powerlifting, various set and rep schemes can be highly effective when training grip. To make continuous physical progress and prevent boredom the hands must be subjected to a variety of stimuli. This means that neither one exercise, nor one set and rep scheme will work forever.
They are also very easy to use. These will enable you to make a regular Olympic bar much thicker. People with a fairly strong grip may be able to start with two 45-pound plates. You can also perform it with or without chalk. we've found that time holds for a short duration (10 seconds) and multiple low rep sets. which requires you to perform events that rely on strength endurance. take a semi-sumo stance (feet just outside the plates). This ramps up the difficulty even more. but we recommend that the average person starts with 35 pounders. For even more variety you can wrap a tshirt or foam around the bar to make it thicker.With that in mind. and cheap. place two Olympic plates with the smooth side facing outwards. Each attempt lasts only a few seconds. we highly recommend buying a pair of FatGripz. medium duration. then drop the weight by 30% and hold for max time) A powerlifting competition requires three attempts on the deadlift. You can use any of the aforementioned set and rep schemes for this exercise. for grip training. To add weight. Two-Handed Pinch Grip Deadlift To set up this exercise take an Olympic bar and rest one end on a bench. and perform your desired number of reps and sets/timed holds. You'll realize why when you try the exercise. it's imperative that you squeeze the bar/plates as hard as possible . For this reason. Don't get it the other way around as it totally defeats the purpose of the exercise! You'll need a collar to stop the plates from moving. On the other end of the bar. durable. the following methods are highly effective: • Timed holds (short duration. Getting the Most from These Exercises On both grip exercises. out of the methods listed above. Set up as you would normally for your deadlift: arched lower back. the latter being far harder. use a 10-pound plate first. and possibly a fourth if you're attempting a world record. relaxed upper back. There must be a small weight plate on this end to prevent the bar from falling over the bench when you deadlift it (see picture for set up). The only difference being that you'll take a double overhand grip on all reps. Then simply perform the movement as you would a conventional deadlift. This setup is essential for lifters with large hands. such as strongman. To perform the movement. then timed holds for longer durations (such as one minute) and higher rep sets can be very useful. Grip Training Exercises for Hands of Steel Two-Inch Fat Bar Partial Deadlifts The obvious prerequisite for performing this exercise is a fat bar! If you don't have a fat bar. produce the best gains for increasing grip strength on the deadlift. Then add whatever you want on top of that. Set the bar up on blocks or on power rack pins so that you're pulling from just below knee height. and long duration) • Multiple low rep sets (3's and 5's) • A few high rep sets (3 sets of 10) • A mixture of the above (eg: work up to a hard set of 3. If you compete in a different sport.
Over the weeks. We've found that most people don't do this.throughout each and every rep." (2) And what better way to get specific strength for the deadlift than by performing a deadlift movement with a far harder object to hold than a regular deadlift or Olympic bar. This prevents boredom and keeps the hands fresh. 8 Week Grip Program Week 1: Fat bar partial deadlift. with a little imagination you can make and break many personal records on these two exercises.handed pinch grip deadlifts most of the time. This allows us to break records on a weekly basis. and over ten athletes who have deadlifted between 600 and 799 pounds in competition. or perform any other grip work you like. According to Professor Verkhoshansky. work up to max single. England. However. We also like to alternate between fat bar partial deadlifts and two-handed pinch grip deadlifts on a weekly basis. January 31st in Harrogate. hang from a pull-up bar. 3 x 8 Week 6: Two-handed pinch grip deadlift. work up to hard set of 3. work up to a max single. then one max hold for time Week 7: No grip work Week 8: Fat bar partial deadlift. one 800-pound deadlifter. and of course. the two exercises highlighted in this article are the ones that have enabled a dream like a 1008-pound deadlift to become a reality. We also change the set and rep scheme each week. "Special physical preparation must.have similarity to the competition exercises. then 20RM As you can see. References . [Editor's note: Andy Bolton and Elliot Newman will be conducting a Strength Training Seminar on Sunday. work up to max 10-second hold Week 3: Fat bar partial deadlift with no chalk... and it actually helps if they get verbal cues to do so. the odd week off from grip training may be called for from time to time to allow your hands to recover. England. They've also been used by the entire team at Rall's Gym in Leeds. work up to 5RM Week 2: Two-handed pinch grip deadlift. don't be afraid to occasionally use grippers. and when you come back to a regular bar. this skill becomes more instinctive. Oh. then drop down and do one set of 8 Week 4: Two-handed pinch grip deadlift. where our powerlifting team trains. For variety. Summary There are many ways to get a strong grip. This team comprises one 1008-pound deadlifter. check out their website. it'll feel like a toy. Just make sure you use fat bar partial deadlifts and two. then drop the weight and do two 10-second holds Week 5: Fat bar partial deadlift with t-shirt around the bar. 3 x 6. For more information. such as high-rep dumbbell rows or high-rep shrugs.
P. Dragon Door Publications .1. Tsatsouline. P. Bench and Deadlift with Advanced Russian Techniques. 2009. Tsatsouline. Dragon Door Publications 2. Power to the People: Russian Strength Training Secrets for every American. Power to the People Professional: How to Add 100s of Pounds to your Squat. 2000.
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