But once the motion is second nature, another body part comes into play: your hands.
Once the weight gets heavy enough, your grip may have trouble supporting it.
Almost everyone uses alternate grip (one hand underhand, one overhand) or hook grip.
Straps are handy in many situations, although you cant use them in powerlifting competitions.
But nearly all of these requiresomestrength in your hands to actually hold the position.
Crush grip is what you work when you squeeze a gripper.
Support grip is what you need for deadlifts.
Support grip is also what helps you hold the bar during a pull-up or other hanging moves.
Do your hands get tired when you carry heavy grocery bags?
Thats support grip too.
How to strengthen your deadlift grip
The bread and butter of your support grip will be holds.
Just hold the deadlift bar.
you’re free to work these into your regular lifting routine.
If the warmups make your hands too tired to be successful in your heaviest deadlifts,use straps.
In that case, your grip stays weak.
Just check that to take a break from the grip workouts when you have a meet coming up.
Once your grip is good, youll be able to impress your friends with moves likethumbless deadlifts.
Start with two-handed hangs.
Just grab the bar and hold on.
As that gets easier, try these variations:
Weighted hangs.
Just what they sound like!
These can help to bridge the gap between one-handed and two-handed hangs.
Weve now talked about crush grip training and support grip training.
Theres more to come, and good all-around grip training will help with all different aspects of hand strength.
