Deadlift ... hands can't handle the weight.

[IHateMyJob2004]

I have a problem.

I'm getting back into lifting. I started slow and I am on about day 20. (upper body, lower body, day off .... repeat).

I am doing macros.

I do the deadlift. With 130 pounds, I can get good form and do it. Everything is fine.

The thing is, I really need to do 160 pounds to get the muscles worked out properly. But I can not hold that much in my hands without hand fatique. I can't really complete the exercise with that amount of weight.

What can I do to have an easier time with it? Should i just do it and let this be a hand strengthening exercise at the same time?

Truth is, I don't enjoy this exercise but where else can you do so much in so little time?

PS: at 160 pounds I do have proper form but I dare not go higher.

EDIT: I think I am going to lower the weight till my hands get stronger. it will make it easier to practice form. I jsut realized that my form is not so hot with 160 pounds.

 

[Whisper]

You definitely don't want to sacrifice form if your failing grip is causing issues at the higher weight. Avoid using wraps (doesn't sound like you are, so if I were you, I wouldn't start now) and go with a mixed grip if need be.

Also, consider adding in grip-strengthening exercises such as farmer's walks. Working out your forearms should also improve your grip.

 

[brikis98]

Keep working on it, your grip strength will improve as will the toughness of the skin on your hands. Learning to grip the bar properly, using mixed grip or hook grip, and chalk can all help. If you only deadlift once a week, extra grip work a few more times per week can be helpful as well: pull-ups, bar hangs, static holds, farmers walks, cleans, snatches, and climbing all work the grip.

 

[Howard]

Pick up the Captains of Crush grippers, Sport and Trainer model. At your strength Sport is probably the best one to start with.

 

[ibex333]

This is perfectly normal. I would advise AGAINST using straps or even any kind of gloves in this situation. A deadlift is an EXTREMELY HARD, strenuous and dangerous exercise. You wanna take it slow with this one. Dont push yourself too much.

If your hands cant handle the weight but you back can, you are STILL too weak to perform this exercise with this weight. When I started with deadlifts I purposely had to go down in weight, becuase the weight that I THOUGHT I should have been lifting was makeing me feel like my head was going to explode, my wrists and hands were killing me and my back was not doing too well. Yeah, I could lift that weight 10 times... But what's the point, when it's killing me? So I went down in weight, trained like this 2 weeks, then went back to the weight I was originally trying... and whadda ya know! I was handling it much better this time.

 

[surfsatwerk]

Stick with it, the only way to improve is practice. I used to have a grip like a dead jellyfish and now my grip is never the limiting factor on my pulls.

 

[Deeko]

This has been hotly debated here in the past, but for me, grip strength used to be a huge limiting factor on my deadlifts. I didn't want to sacrifice the benefits of going heavier in the deadlift while I improved said grip, so I would strap up on heavier sets that I couldn't hold on to - that way my deadlift progress wasn't stalled, and once I got to the point where I didn't need them anymore, I was a lot higher than I would have been otherwise.

That said, a few things...

-If you aren't already, try a mixed grip + chalk if your gym allows it. It helps a lot.

-If you really want to improve your grip strength, spend some time rock climbing. That's what did it for me. Considering climbing requires insane amounts of finger/hand strength/endurance, you will build it VERY quickly, much faster than you would just from deadlifting.

-There are some other exercises you can do to train your grip. Heavy farmers walks are good. You can also do some pullups and then just hang from the bar as long as you can afterwards.

 

[Zivic]

I have a problem.

I'm getting back into lifting. I started slow and I am on about day 20. (upper body, lower body, day off .... repeat).

I am doing macros.

I do the deadlift. With 130 pounds, I can get good form and do it. Everything is fine.

The thing is, I really need to do 160 pounds to get the muscles worked out properly. But I can not hold that much in my hands without hand fatique. I can't really complete the exercise with that amount of weight.

What can I do to have an easier time with it? Should i just do it and let this be a hand strengthening exercise at the same time?

Truth is, I don't enjoy this exercise but where else can you do so much in so little time?

PS: at 160 pounds I do have proper form but I dare not go higher.

EDIT: I think I am going to lower the weight till my hands get stronger. it will make it easier to practice form. I jsut realized that my form is not so hot with 160 pounds.

I never recommend dropping weight.

You do acclimation sets as you work up to your working sets?

This is what I would recommend, do your acclimation sets without straps.... NEVER consider gloves for any lifts. Go as high as you can with a raw grip. get yourself some chalk and work on your grip. I would still use straps if it allows you to handle the heavier weights.

If you can pull, say, 200 lbs I would think you could do something like this:

acclimation/warm ups
75 x 10 raw
105 x 6 raw
135 x 4 raw
150 x 2 raw

_____________

working sets
160 x 6 raw
185 x 5 straps
200 x 4-5 straps

continue to work on your grip and work to handle the higher weights without straps. In time I think you will be able to handle the higher weights without straps. Don't limit your workouts because your grip is limiting the weight. You need to work on them over time, but you still want to get the benefits of heavy deads.

 

[coreyb]

you shouldn't be having trouble gripping a 160lb deadlift. that is extremely light. I would start back at 145 (90 + bar) and work up 10-20 lbs a week for a while. Eat a lot.

STARTING STRENGTH!

 

[marvdmartian]

Here's what's been working for me, to increase my hand strength, that probably costs less than some of the higher priced grippers out there.

Go to Walmart (Kmart, Target, wherever you can find one) and buy a Nerf football. Now start squeezing it. It's going to feel easy at first, but will wear you down after a while.

I like these better than the cheap hand grippers, even, because it's giving every finger an individual working, instead of all 4 fingers opposing the thumb, like you work with a gripper. I know you can do single finger/double finger/etc with a gripper, but it's not the same.

Added bonus, you'll have a Nerf football in the house the next time you're having a party/picnic/get together! :awe:

 

[ckoons1]

get yourself some lifting straps unless you are powerlifting.

 

[Big-Empty]

You may be interested in a pair of professional gripping gloves. Those would help some,but your grip strength may be the problem. I can't help in that field,but good luck and happy lifting.

 

[the DRIZZLE]

Like Deeko said use a mixed grip and chalk. You can do some grip work but it will probably improve on its own just from deadlifting and your other exercises.

 

[IHateMyJob2004]

I decided to drop the weight. I think I did the exercise at 120 pounds. Grip was fine. Form was way better. Back muscles sitll got a work out but my legs did not. With 165, my hamstrings feel it.

I can grip the 165 pounds and do the exercise. I just don't like how much my hands strain. Plus my form is not awesome at that weight.

Anyways, I think I am going to do 120 pounds to start and up it 5 or 10 pounds each week.

I have to actually get down to writing down a plan to be conssitant with the weights I am using.

 

[Zivic]

I decided to drop the weight. I think I did the exercise at 120 pounds. Grip was fine. Form was way better. Back muscles sitll got a work out but my legs did not. With 165, my hamstrings feel it.

I can grip the 165 pounds and do the exercise. I just don't like how much my hands strain. Plus my form is not awesome at that weight.

Anyways, I think I am going to do 120 pounds to start and up it 5 or 10 pounds each week.

I have to actually get down to writing down a plan to be conssitant with the weights I am using.

How much do you weigh? With a bad back I am pulling 1.5x my body weight for my workouts

160 is pretty light as is... but 120 lbs isn't even a 45 on a side. You using a platform or rack to keep the bar up to 45 plate height?

I really don't want to discourage you, but I bet 95% of people could walk in off the street and pull a 160 lb dead without issue. I think you have a mental block more than a physical limitation. Deads should be hard. You should be straining your hands.... and they likely should hurt.

Throw the weight back on and start pushing yourself. If you can easily do every lift you try, how are you going to make progress?

edit:
and your split -> upper, lower, off could be improved upon.

try this:
Monday:
Legs
squats -> 3 sets
sled -> 2 sets
stiff leg deads -> 3 sets
standing calf raises -> 3 sets
seated calf raises - > 2 sets

Tuesday
Chest
flat bench -> 3 sets
incline press -> 2-3 sets
weight dips -> 2 sets

Abs:
cable/rope crunches -> 3 sets
leg raises -> 3 sets

Weds:
Back
Deads -> 3 sets
Bent over Rows -> 2 sets
Lat pulls -> 2 sets
V-bar pull downs -> 2 sets

Thursday:
Shoulders
Military press -> 3 sets
Side lat raises -> 2 sets
Bent over lat raises -> 2 sets

Friday:
Arms:
Tricep push downs -> 3 sets
skull crushers -> 2 sets
behind head dumbbell tricep press (standing) -> 1 set

straight bar curls -> 2 sts
alternating dumbell curls -> 2 sets
hammer curls or EZ curl bar -> 2 sets

abs
Swiss ball crunches -> 3 sets
swiss ball leg raises -> 2-3 sets

sat and sunday -> off

 

[rcpratt]

How much do you weigh? With a bad back I am pulling 1.5x my body weight for my workouts

160 is pretty light as is... but 120 lbs isn't even a 45 on a side. You using a platform or rack to keep the bar up to 45 plate height?

I really don't want to discourage you, but I bet 95% of people could walk in off the street and pull a 160 lb dead without issue. I think you have a mental block more than a physical limitation. Deads should be hard. You should be straining your hands.... and they likely should hurt.

Oh, stop being so dramatic. If he's a beginner there's nothing wrong with starting at 120# and there's nothing wrong with taking a few workouts to get the form down either. Better that than have crappy form and have to fix it later on. He could weigh 140# for all you know and the elitist attitude isn't helping anyone.

 

[VulgarDisplay]

Nevermind hurting your hands I just knurled the crap out of my shin and got to bleed all over the gym the other day. Forgot my long socks that day. I will be wearing sweatpants on deadlift days from now on.

 

[SociallyChallenged]

How much do you weigh? With a bad back I am pulling 1.5x my body weight for my workouts

160 is pretty light as is... but 120 lbs isn't even a 45 on a side. You using a platform or rack to keep the bar up to 45 plate height?

I really don't want to discourage you, but I bet 95% of people could walk in off the street and pull a 160 lb dead without issue. I think you have a mental block more than a physical limitation. Deads should be hard. You should be straining your hands.... and they likely should hurt.

Throw the weight back on and start pushing yourself. If you can easily do every lift you try, how are you going to make progress?

edit:
and your split -> upper, lower, off could be improved upon.

try this:
Monday:
Legs
squats -> 3 sets
sled -> 2 sets
stiff leg deads -> 3 sets
standing calf raises -> 3 sets
seated calf raises - > 2 sets

Tuesday
Chest
flat bench -> 3 sets
incline press -> 2-3 sets
weight dips -> 2 sets

Abs:
cable/rope crunches -> 3 sets
leg raises -> 3 sets

Weds:
Back
Deads -> 3 sets
Bent over Rows -> 2 sets
Lat pulls -> 2 sets
V-bar pull downs -> 2 sets

Thursday:
Shoulders
Military press -> 3 sets
Side lat raises -> 2 sets
Bent over lat raises -> 2 sets

Friday:
Arms:
Tricep push downs -> 3 sets
skull crushers -> 2 sets
behind head dumbbell tricep press (standing) -> 1 set

straight bar curls -> 2 sts
alternating dumbell curls -> 2 sets
hammer curls or EZ curl bar -> 2 sets

abs
Swiss ball crunches -> 3 sets
swiss ball leg raises -> 2-3 sets

sat and sunday -> off

No one cares what YOU can do. If he's starting out and wants to perfect his form, that's his decision. As long as he's progressing the weight each session, he'll continue to make gains. And perhaps you actually have the bad back because you never did anything like easing into it. OP seems a bit more reasonable and a little less bullheaded.

 

[timosyy]

As others have said, mixed-grip & chalk. Does wonders.

Also, I used to have a problem with using my back too much, but now I just visualize "squeezing" the bar really hard before standing up and it helps (I used to have a pretty loose grip at the bottom, resulting in my throwing my back into the lift. Much better form now).

Edit: Also get used to destroying the callouses on your hands over and over if you're just starting out

2nd Edit: Powerlifting belt would also probably help your form, but not your hand issues.

 

[Zivic]

No one cares what YOU can do. If he's starting out and wants to perfect his form, that's his decision. As long as he's progressing the weight each session, he'll continue to make gains. And perhaps you actually have the bad back because you never did anything like easing into it. OP seems a bit more reasonable and a little less bullheaded.

maybe I got the bad back from a million other things... work related, giving the ol' lady a workout, an old football injury, car accident, maybe a random stranger hit me with a baseball bat while I was standing in line to use the bathroom at a ball game. Please don't assume you know anything.

I am all about acclimation sets, keeping good form, and using the most weight you can.... that said, if the OP can only handle 120, then so be it. Personally, I think he has a mental block about handling the weight vs actually not being able to physically handle it.

 

[SociallyChallenged]

maybe I got the bad back from a million other things... work related, giving the ol' lady a workout, an old football injury, car accident, maybe a random stranger hit me with a baseball bat while I was standing in line to use the bathroom at a ball game. Please don't assume you know anything.

I am all about acclimation sets, keeping good form, and using the most weight you can.... that said, if the OP can only handle 120, then so be it. Personally, I think he has a mental block about handling the weight vs actually not being able to physically handle it.

How could you know personally? If he's 130lbs and never weightlifted in his life, this is a time to learn the motor movement. Most novices are advised (for good reason) to start with the bar and something to prop it on at regulation height. He'll be fine progressing from 120lbs if he's truly determined to make it happen. If not, then writing out your whole routine isn't gonna change anything.

 

[Zivic]

How could you know personally? .

My PERSONAL opinion -> AKA IMHO

 

[Howard]

Personally, I think he has a mental block about handling the weight vs actually not being able to physically handle it.

Would you believe me when I said I started out with a nice 55 as my squat PR?

 

[SociallyChallenged]

My PERSONAL opinion -> AKA IMHO

AKA Not an educated one since you don't know anything about the OP.

 

[the DRIZZLE]

I decided to drop the weight. I think I did the exercise at 120 pounds. Grip was fine. Form was way better. Back muscles sitll got a work out but my legs did not. With 165, my hamstrings feel it.

I can grip the 165 pounds and do the exercise. I just don't like how much my hands strain. Plus my form is not awesome at that weight.

Anyways, I think I am going to do 120 pounds to start and up it 5 or 10 pounds each week.

I have to actually get down to writing down a plan to be conssitant with the weights I am using.

Theres no harm in starting lower. You should be able to go up 10lbs a week in the beginning without any trouble. I write down all my workouts, its too easy to lose track otherwise.