Quote: (06-02-2014 09:12 PM)Yuan Wrote:
Make sure you are actually gripping the bar correctly, most people do it wrong. If your skin/callouses are pinched against the bar, your grip strength will grow at a slower pace.
You may need to drop the weight after modifying the grip and work your way back up.
Next, make sure that you don't bounce the deadlift. Start every rep from a dead stop, reset the grip if necessary. This ensures that your are lifting the full weight every single rep, minimizing premature weaknesses.
I also recommend swapping out barbell rows with power cleans for a couple of weeks. At the beginner level, it is by far the best exercise for rapidly improving grip strength. Just work your way up to a 60kg power clean for 5 set of 3 and you shouldn't have grip problems for a while.
The video was very helpful. I just tried this grip in the gym today.
I also tried with the middle finger over thumb, but I did not like that--most of the weight would rest on the thumb, which would hurt, and other fingers would not be as flexed. I did that in my warm up sets, and for my working weight I did this grip but without the thumb underneath. That worked, although I still managed to scrape off epidermis off the inside of my fingers. I used chalk, did 295 (but could have gone higher with old grip)
Am I doing something wrong, or is this normal when you first use this grip?