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Thread: Problem with grip strength in deadlift and stalling upper body strength

  1. #1
    Join Date
    Dec 2018
    Posts
    4

    Default Problem with grip strength in deadlift and stalling upper body strength

    • starting strength seminar april 2024
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    Dear coach,

    My current stat from the latest training session(converted from kg):
    Squat: 193 lb 3 rep*5 set
    Bench: 93.7 lb 3*1 2*4
    Deadlift: 165.3 lb 3*2
    Overhead press: 71.6 lb 3*1 2*4
    Female
    21 y'o
    5.2 ft
    Body weight: 160lb

    I got two questions.

    1. What can I do to increase my grip strength?
    I can't keep hold on my deadlift, I barely locked out with 165lb then I lost my grip. I read from the Starting Strength book and training logs here and found most people have a heavier deadlift than squat, I think my grip strength is limiting me. I pulled with double over hand until around 130lb, then switched to mixed grip and get to where I am now. I already reset at 154lb, and get up to 165lb now. I head some people get better grip by holding onto workset for a few secodns after lockout, should I do that? Or is there something else I should do?

    2. Should I move to intermediate training with upperbody lifts?
    While my squat is still increasing, my bench and press stopped progressing. I stalled both lift, resetted and I stall again. I am taking 5lb jumps which is smallest I can go with my gym's equipment, I am also taking 5 minutes rest betweens sets. But I still stalled. Is it common to use a intermediate program for upper body lift and a novice one for squat and deadlift?

    Thank you for your time and guidance.

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,562

    Default

    Need to see a video of your squat. And if 5-pound jumps is all you can do at your gym, you need to get your own equipment -- this is not optional.

  3. #3
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    8,914

    Default

    OP- you’ll have to invest in fractional plates for the Bench and Press for the novice program and probably for later on as well. A set is like $40 I think? Will last forever and you just stick em in your gym bag

  4. #4
    Join Date
    Feb 2016
    Location
    Manhattan Beach, CA
    Posts
    547

    Default

    Quote Originally Posted by Mark Rippetoe View Post
    And if 5-pound jumps is all you can do at your gym, you need to get your own equipment -- this is not optional.
    I bought these a long time ago from Amazon and just keep them in my gym bag. They fit on olympic bars:

    ˝ lb weights
    (Lets you add increments of 1 lb to your lift)

    1.25 lbs weights
    (Lets you add increments of 1.25 lb to your lift)

  5. #5
    Join Date
    Dec 2018
    Posts
    4

    Default

    Dear coach,

    Thank you for your reply, I will go get some 0.25lb plates.

    Here is my squat video, sorry I didnt record the latest training session,hope it is still ok.
    I started using a belt at around 75kg, I only use it in squat work sets.
    The squat starts at around 0:23
    YouTube

    Thank you for your time.

  6. #6
    Join Date
    Nov 2018
    Posts
    9

    Default

    Have you been using chalk? I never realized how much it helps until I started using it.
    -chris

  7. #7
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,562

    Default

    Quote Originally Posted by jellywolffy View Post
    Fix the video so's we can see it.

  8. #8
    Join Date
    Dec 2018
    Posts
    4

    Default

    Thanks everyone for the replies, I will try getting the plates and the implements.

    Sorry I messed up with the privacy setting on youtube, the video should be fine now.
    YouTube
    The squat start at 0:24

    Thank you so much.

  9. #9
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,562

    Default

    Yeah, this is what I expected. The last 2 reps are high, so your ratio is not what you think. Aside from obviously fixing your squat, grip is the first thing we wonder about when a novice's deadlift stalls at a light weight. Chalk, alternate or hook your grip, or use straps if your fingers are terminally short.

  10. #10
    Join Date
    Dec 2018
    Posts
    4

    Default

    starting strength coach development program
    Thank you for the form check, I think I should dial back a bit and rework my way up for my squat? Maybe focus on depth and the forward lean (I think I have a bit of that?)

    I will try chalk for my deadlift, I already pull alternated.

    Thank you for your guidance.

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