Pulling 80kg for sets of 5 and my hands are the limiting factor by a mile. Last set the bar rolls out of my fingers on rep 3 and my back and legs feel like they had another two in them. I have small hands and the bar in my gym has quite worn knurling. I've been told to just train my grip more but that feels like it'll take months and I want to keep pulling in the meantime.
Bar diameter is a real factor and nobody mentions it. A 28mm bar versus a 32mm one is a huge difference for smaller hands. If your gym has more than one barbell, check the specs and use the thinner one for pulls. Mine had a 25mm women's bar tucked in the corner and it changed everything.
There is one and I assumed it was just lighter. Trying it on Thursday.
Mixed grip works too and is free, but be aware it loads the two sides differently and the supinated arm takes a lot of strain on the biceps tendon. If you use it, alternate which hand is under every set rather than always favouring the same one.
Also don't mixed grip on a rep you're not sure you'll finish. That's the specific scenario where the bicep injuries happen.
If you do want to build the grip anyway, add 3 sets of 30 second heavy holds at the end of your session, not the start. Take a weight you can hold for about 25 seconds and just stand there. Two months of that and you'll feel a real difference, but do it after the deadlifts so it never limits them.
Straps are a crutch, you'll never build real strength. Do it raw or don't bother.
Every competitive strongman and most powerlifters use straps for pulling volume. They just don't use them on the platform. It's a tool for a specific job.
@pullup_pilgrim · 5mo ago · 3 replies
Straps on your top sets, and stop feeling bad about it. The point of a deadlift is loading your hips, back and legs. If your grip caps the bar at 80 and your posterior chain is ready for 95, you're training your forearms and calling it a deadlift.
What I'd do specifically:
Hook grip is the other option and it's genuinely strong, but it hurts for the first month or two and small hands make it harder. Try it on lighter sets before you commit.
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@lunchboxrotation · 5mo ago
Pulled 90 for 5 with straps and my back felt like it did the work for the first time in weeks.
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@pullup_pilgrim · 5mo ago
That's the whole point. Keep the unstrapped first set forever and your grip will still creep up in the background.
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