At what point should I switch from a double overhand grip to a baseball grip on the deadlift?
I’m at a measly 153 BW (5’6") and working at a weight of 5x5x195. I know my back and legs can handle more weight but my grips are really limiting how much I am pulling.
Would it be wiser to stay with a normal grip and slowly build my forearm strength up? Or switch to a baseball grip and get a better workout for my back? My gut instinct is to just tough it out and work on my grips but I’d like to hear from someone more experienced.
[quote]tenken wrote:
At what point should I switch from a double overhand grip to a baseball grip on the deadlift?
I’m at a measly 153 BW (5’6") and working at a weight of 5x5x195. I know my back and legs can handle more weight but my grips are really limiting how much I am pulling.
Would it be wiser to stay with a normal grip and slowly build my forearm strength up? Or switch to a baseball grip and get a better workout for my back? My gut instinct is to just tough it out and work on my grips but I’d like to hear from someone more experienced.[/quote]
I’m no expert on deadlifts by any means, but from what I gathered it is best to build up your grip strength and forearms by toughing it out- You should no longer have this problem after a couple months of training.
Very true that the only way your grip is going to get better is to use it. I’d say use whatever grip you’re comfortable with until you just can’t hold on any more and then switch to some straps to make sure you’re still getting good work in for your back/legs/glutes. Some extra grip work would help too though on your other days.
Alright thanks for all the input. I guess what I’ll do now is get some chalk and take my overhand grip as far as it can go with that, then switch over to an alternate grip.
That’s pretty funny Spry, 225 is about my max for an overhand grip too. Don’t think I can handle 315 though lol.
Really, your grip isn’t holding you back unless you’re missing deadlifts while using a mixed grip.
If your grip is weak, then train it separately. If it’s really holding you back, use straps. The Deadlift isn’t a grip exercise.
After Deadlifting with whichever method allows you to use the most weight possible you can do…
Strapless High-Rep (15+) Shrugs
Strapless High-Rep (15+) Dumbbell Rows
Reverse Curls
Hammer Curls
Anything with a Thick Bar
Captain of Crush Grippers
Timed Holds
Farmers Walks
Or any number of other exercises to build your grip for the Deadlift. Just one of these exercises done on your Deadlift day should be enough as long as you invest enough intensity into the exercise and constantly strive to break old PRs. High Rep stuff is usually best if it’s done for 1 set so you can break PRs regularly.