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Thread: Deadlift tips

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    Registered User Cizent's Avatar
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    Deadlift tips

    A bit of a newbie, I'm 42 and lifted regularly before the kids came around and just started back in the gym 5 months ago.

    I never did deadlifts in my younger days but as my focus now is more on strength, I changed my routine to include deadlifts. I currently get to the gym 3 days a week and do deadlifts twice a week.

    Day 1 is leg day but I do 3 sets of 60kg, focusing more on form.
    Day 2 is my main day where after a couple of warm up sets I do 4 sets of 80kg.

    Couple of issues I'm hoping for help on.
    1. low back soreness, muscles should be sore after a workout but this is a mild ache in my external obliques that can last a couple of days. After a bit of a warmup, it disappears. Is this normal or should I be worried? Is this where it should be sore?
    2. My grip is preventing me from increasing the weight, by the 4th rep my grip starts to slip and once I lose the momentum I have to stop. Any tips for improving my grip or how to hold the bar to mitigate this?
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    Crawling back under rock OldFartTom's Avatar
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    Just for my perspective, as I am very nosy. How much do you weigh (in Kg)
    It's just that a DL of 80Kg for a 60Kg person is a different thing than 80Kg DL for a 120Kg person. Thanks
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    Registered User Cizent's Avatar
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    Originally Posted by OldFartTom View Post
    Just for my perspective, as I am very nosy. How much do you weigh (in Kg)
    It's just that a DL of 80Kg for a 60Kg person is a different thing than 80Kg DL for a 120Kg person. Thanks
    I'm 82kg and 5'7".
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    In Witness Protection mtpockets's Avatar
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    Originally Posted by Cizent View Post
    2. My grip is preventing me from increasing the weight, by the 4th rep my grip starts to slip and once I lose the momentum I have to stop. Any tips for improving my grip or how to hold the bar to mitigate this?

    Grip strength is very important, but don't let your back training suffer because of a weak grip.. When my grip fails I use Versa grips to carry on with the back training, there are plenty of ways to train grip besides deadlifting.

    I train my grip separately and there are plenty of ways. here are a couple that has helped my grip stength catch up to my back.

    Farmers walks

    Reverse curls

    Plate pinches

    The use of Fat grips have helped my grip strength immensely.


    Welcome and Good luck with your training!
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    Crawling back under rock OldFartTom's Avatar
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    Without overlooking the obvious, as well as mentioning grip improves over time, did you try chalk? (you can get a liquid form in very small bottle that fits in the pocket of a gym bag)
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
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    Pocket's has the tried and true answers there.
    I don't have a problem with grip - have not dropped a max/PR lift attempt yet, but I still use straps for any rep set at/over 6 reps.
    all the things for improving grip apply here....
    You also don't mention how you hold the bar so I can make no assumptions.
    1. If you're doing double overhand that will fail quickly.
    2. If you are using alternating grip (one hand pronated/other supinated), you may be able to lift that way indefinately - plenty of world record holders grip this way, but some feel it leads to imbalances in muscles and may lead to a 'swing' in the bar (this is the way I grip with no major concerns so far).
    3. You may be able to learn a hook grip - watch a few of the excellent videos on youtube for guides. This can be painful to learn, but if you can make it work can go a long way to helping with DL grip.

    Your description of oblique soreness raises no flags for me - sounds normal.

    Keep it up!
    Why NOT?

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    Supportive type grip work can help.
    Farmers walk,pull ups/hanging from a bar for time,rack pull holds for time with weight you close to or failing at increase the time you can hold for.
    Thick grip work may also help you.
    They sell rubber thick grips that fit over a bar,can be used for pull ups or any other exercise you normally do.
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    The only tip I can give is don't take ExLax on the day you squat or deadlift.
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    Registered User Cizent's Avatar
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    Originally Posted by PhDPepper1111 View Post
    Pocket's has the tried and true answers there.
    I don't have a problem with grip - have not dropped a max/PR lift attempt yet, but I still use straps for any rep set at/over 6 reps.
    all the things for improving grip apply here....
    You also don't mention how you hold the bar so I can make no assumptions.
    1. If you're doing double overhand that will fail quickly.
    2. If you are using alternating grip (one hand pronated/other supinated), you may be able to lift that way indefinately - plenty of world record holders grip this way, but some feel it leads to imbalances in muscles and may lead to a 'swing' in the bar (this is the way I grip with no major concerns so far).
    3. You may be able to learn a hook grip - watch a few of the excellent videos on youtube for guides. This can be painful to learn, but if you can make it work can go a long way to helping with DL grip.

    Your description of oblique soreness raises no flags for me - sounds normal.

    Keep it up!
    Thnaks for the grip tips, currently using double overhand but tried the alternating grip today and it was better though it felt awkward especially when my left wand (weaker hand) was underhanded, just need to practice it more.
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  10. #10
    Registered User Cizent's Avatar
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    Originally Posted by mtpockets View Post
    Grip strength is very important, but don't let your back training suffer because of a weak grip.. When my grip fails I use Versa grips to carry on with the back training, there are plenty of ways to train grip besides deadlifting.

    I train my grip separately and there are plenty of ways. here are a couple that has helped my grip stength catch up to my back.

    Farmers walks

    Reverse curls

    Plate pinches

    The use of Fat grips have helped my grip strength immensely.


    Welcome and Good luck with your training!
    I prefer to increase my grip strength rather than using grips so appreciate the advice on how to strengthen my grip. I tried the reverse curl today - my biceps were really burning after that even though I dropped 5kg. I'll incorpotate some of the others exercises into my routine as well.
    I go to a commercial gym and it's a bit odd in that no one uses chalk, I see a few of the big guys using grips though. I'll see how my grip training goes but I may need to invest in some in the next few months.
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    Originally Posted by Cizent View Post
    Thnaks for the grip tips, currently using double overhand but tried the alternating grip today and it was better though it felt awkward especially when my left wand (weaker hand) was underhanded, just need to practice it more.
    This alone with dramatically change how much you can lift.
    They say you should switch off which hand is under/over, but I definitely feel better one so now I stick to it!
    I'd love to be able to hook grip but I have meaty hands and super short fingers - just ain't happening.
    Why NOT?

    5'6", 195
    Age: 50

    Results:
    2/27/21 PNW drug tested championships 468/308/501
    10/10/2020 FS meet: 407/303/474

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    485/315/525
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    I really like using a reverse hyper and doing a set before and after squats/deadlifts, and also hanging upside down for a minute after squats/deadlifts. This has pretty much eliminated any lower back soreness or discomfort after doing squats/deadlifts, for me.

    Straps help a lot for lack of grip strength during the deadlifts. Still helps me, even though I train grip strength regularly. I like doing sphere grip pull ups for grip strength. I have a weight wrist roller, but I find sphere grips with a weighted vest more effective.
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