3 Exercises to Improve Grip Strength for Deadlifts (Guaranteed!)

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3 Exercises to Improve Grip Strength for Deadlifts (Guaranteed!)

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Күн бұрын

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Grip Strength is a very important and often forgotten part of training. That goes for all lifters, men and women! Here are 3 exercises you can easily do to improve grip strength for your deadlifts. These are guaranteed to help as long as you're consistent and follow Coach Brian's advice. Strength Coach Brian Klepacki, MS, CSCS shows you 3 exercises for strengthening those wrists and forearms.
Having strong wrists and forearms is essential to all compound lifting and it translates to healthy and balanced arms as we age. While a pair of high quality grippers is a good thing to use and have at your disposal, there are MANY other ways to hit the muscles of the forearm, wrist, hand and fingers.
Regularly performing the plate squeeze, ball squeeze and dead hang will dramatically improve your ability to SQUEEZE that bar on the deadlift and any other exercise where grip strength is essential.
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Пікірлер: 74

@Criticalbench 4 жыл бұрын

𝐅𝐑𝐄𝐄 𝐈𝐧𝐬𝐭𝐚𝐧𝐭 𝐃𝐨𝐰𝐧𝐥𝐨𝐚𝐝 - 𝐓𝐡𝐞 𝟕 𝐖𝐨𝐫𝐬𝐭 𝐓𝐞𝐬𝐭𝐨𝐬𝐭𝐞𝐫𝐨𝐧𝐞 𝐊𝐢𝐥𝐥𝐞𝐫𝐬 👉 www.criticalbench.com/bonus-video

@ilikemachieneguns 3 жыл бұрын

I really wanted to increase my grip strength so I started doing rack pulls and holding the weight at the top for as long as possible. Do this 2-3x per week and your grip will get way, way better.

@Profikiller19 Жыл бұрын

U also do it on deadlift days? Out of curiosity

@michaeltraikos296 2 жыл бұрын

Great tips. I'm always struggling to hang onto the bar, especially with an double overhand grip. Don't want to use straps, so this is awesome.

@Criticalbench 2 жыл бұрын

Awesome! Happy to help!

@justinrobinson5569 5 жыл бұрын

I’m normally fine but after 300+ my grip starts to go out

@Criticalbench 5 жыл бұрын

Thanks for watching

@KINGKUSHORLANDO 3 жыл бұрын

mines too the right is good but the left is a bitch

@thomasdeebel6695 2 жыл бұрын

@marlon how big are your hands?

@adarshravi1358 3 жыл бұрын

I can Lift heavy .. but my grip is stopping me from that

@Criticalbench 3 жыл бұрын

Have you tried using lifting straps?

@jesse.taylor 6 жыл бұрын

you should make the video intro like 20 seconds shorter

@da9_juju804 2 жыл бұрын

I need this desperately. I deadlift 405 with straps but can barely lift 275 without them

@loganstrickland5994 Жыл бұрын

Same. I can rep out 405 with straps, but I can hardly do 300 without them. I just can't pull on the bar the same way

@dausontrigg497 2 жыл бұрын

Looking forward to doing this my grip past 495 really starts to decline so it’ll be nice to finally get better

@markliftsweights7739 4 жыл бұрын

Good video gonna do this at home

@Criticalbench 4 жыл бұрын

Sounds like a plan! That'll be awesome 👊

@jotansun4357 3 жыл бұрын

Got me there in the first 30secs... i was like wtf really? Just straps? 🤣🤣🤣🤣

@Criticalbench 3 жыл бұрын

👍🏻

@K1N6V4MP 2 жыл бұрын

An awesome variation of that Ball squeeze is getting a Shot Put ball and holding it till failure

@ooo8720 4 жыл бұрын

How much should one be able to hold? I cant hold more than 120kg, but im kinda a beginner

@Criticalbench 4 жыл бұрын

Choose a weight that challenges you but allows you to complete the exercise correctly

@sudhanshuthakur1168 4 жыл бұрын

Informative video ✌🏻

@Criticalbench 4 жыл бұрын

Thank you! ✌🏻

@no1aviator 4 жыл бұрын

I've got bitch hands!! I can dead lift more than my hands can hold :-(

@unaizabaletaaldaz3435 4 жыл бұрын

Did you find any solution?

@no1aviator 4 жыл бұрын

@@unaizabaletaaldaz3435 the only solution is to use weight lifting straps and keep going. My hands will grow stronger overtime

@sigmundbartosch3542 3 жыл бұрын

@@no1aviator man can you give me an update

@attackhelicopter5154 2 жыл бұрын

@@no1aviator update

@curtisholsinger6023 10 ай бұрын

Naked plate pair squeeze, that's a new one. Thanks

@loud_snipez1838 3 жыл бұрын

i needed this cause i can deadlift 315 once with both hands over hand, but i wanna get my over hand stronger so i can actually deadlift my max which is 405 but i can only do it with one hand underhand :/.

@Criticalbench 3 жыл бұрын

AWESOME!

@mikedok1 6 жыл бұрын

Very informative

@Gl-futebol 3 жыл бұрын

When should I implement these into my workouts, I do full body 3 days a week

@Criticalbench 3 жыл бұрын

If you can incorporate it into your workout, the better! Regularly performing the plate squeeze, ball squeeze and dead hang will dramatically improve your ability to SQUEEZE that bar on the deadlift and any other exercise where grip strength is essential. Good luck! We would be happy to know of your progress!

@BigManHermansson 2 жыл бұрын

Always appreciate some help 👍

@Criticalbench 2 жыл бұрын

Thanks for supporting the channel!

@DiegoGalindo1 Жыл бұрын

Thank you bro

@Criticalbench Жыл бұрын

Glad you liked it!

@shamnadvk 2 жыл бұрын

Thank you so much

@Criticalbench 2 жыл бұрын

You’re welcome!

@kmartin971 3 жыл бұрын

I train with straps...not because of weak grip but calluses! Heavy weight and high reps tear up the hands.

@Criticalbench 3 жыл бұрын

Truth 👍🏻

@HB-xw6im 4 жыл бұрын

Great video. However it only starts at 1:17

@Criticalbench 4 жыл бұрын

Thanks for watching

@Abyssergy Жыл бұрын

I cant deadlift 140 kg because og my grip strength even tho i weigh 90 kg. My grip strength is just really weak. So im trying to improve it.. i hate i cant deadlift 140 kg

@1td205 Жыл бұрын

You can load a dumbbell with something close to half your max deadlift, then lift it one-handed an inch or two off the floor and hold it for increasing amounts of time. Then gradually increase the weight. (Keep your back straight!)

@peeyabhattacharyya6228 Жыл бұрын

Does captain of crush help?

@tobiastrstenjak9543 2 жыл бұрын

Honestly that first fourth seconds had me devastated 😂😂 Mans got jokes

@Criticalbench 2 жыл бұрын

Coach Brian is definitely funny! Thanks for supporting the channel.

@platanom3n 3 жыл бұрын

Cliffhanging i think is the most effective

@Criticalbench 3 жыл бұрын

So you are an adventurer 😎

@gman8445 6 жыл бұрын

How do you actually increase ur time on dead hangs?

@Criticalbench 6 жыл бұрын

Start with :30 and add :05 seconds every time you do them. Eventually you will get over 1 minute. A great goal is to do dead hangs for 2 minutes! Then you know you're a real badass :-) Especially if you're over 200 lbs!!

@startupinacar2794 5 жыл бұрын

More deadhangs.

@Craftee6 3 жыл бұрын

@@Criticalbench what if im over 300

@andrewnathan2903 3 жыл бұрын

Anybody tell you that you look like Alex Smith? Thanks for the advice!

@Criticalbench 3 жыл бұрын

Nope haven't heard that 😊

@teasippingguy9316 3 жыл бұрын

I can't even deadlift 220 lbs because my fucking hands roll open

@Criticalbench 3 жыл бұрын

Hopefully the tips in this video helped!

@ThomaConjugate 5 жыл бұрын

One of my problem is i have pain when holding the weight with bare hand :(. I need regular glove to protect them :(

@mgonzalez8880 4 жыл бұрын

You need the pain to grow stop being a weenie

@ThomaConjugate 4 жыл бұрын

Lol i used to it. Its been a while

@mgonzalez8880 4 жыл бұрын

@@ThomaConjugate Kick ass Thomas!

@jamesfairley2887 4 жыл бұрын

What if I only struggle if I don’t have chalk

@Criticalbench 4 жыл бұрын

Sounds like you are doing well then

@jamesfairley2887 4 жыл бұрын

Criticalbench well I mean my max is 425 but when I get over 365 my grip starts slipping unless I have chalk. Do you think it’s not my grip and just excess sweat?

@Criticalbench 4 жыл бұрын

James Fairley Probably grip

@Criticalbench 4 жыл бұрын

James Fairley Once you hit weight like that I highly recommend a mixed grip and potentially wrist straps to help keep connected to the bar. And then on top of that just do lots of extra grip work like plate pinching, overhead bar hangs and wrist rollers.

@jamesfairley2887 4 жыл бұрын

Criticalbench gotcha yeah I’ve been using a mixed grip..I really think it’s just sweating that makes my grip slip. Once I use chalk my back fails before my grip. I also use figure 8 strips for high volume but I find that my form starts to degrade when I do. Anyway thanks for the advice!