Ready to give up on deadlifts!

[aveggiegirl]

Cathe,

I just don't know what to do. Although I already use the velcro wrist bands with the steel hooks, my forearms and my grip still give up before my legs when doing deadlifts. I never feel the burn and my legs just don't get the opportunity to fatigue when doing this exercise. However, I REALLY need this exercise because the back of my legs, hips and glutes are what I need to work on the most. Could you offer me a suggestion please?

Because I grip differently when doing the one legged deadlift, I am able to get a nice warm burn with this exercise.

Thanks,
aveggiegirl

 

[kryptychyck]

not cathe here...

but I have found I have had similar issues. Perhaps these suggestions can help?

1. pre-fatigue the same muscle groups with another exercise that works that area
2. lighter weight/more reps
3. add forearm and wrist strengthening exercises to your bicep routine

HTH - I would love to hear what Cathe has to say on this too!

 

[kathryn]

Try what is called a "mixed grip,' which is what bodybuilders and olympic weight lifters use to do heavy deadlifts: one hand has palm facing back, one hand has palm facing forward. Alternate grips for each set. You can do this with or without your lifting wraps/hooks (though working without the wraps and hooks will help you increase grip strength, whereas using them could mean your grip strength never improves).

HTH!

 

[banslug]

I was going to suggest what Kathryn suggested. I do them ix grip when my weight gets up there. I had researched the wrist grips that assist 'hold' the weight in your hand but decided against it for the main reason that I WANT to work my forearms as much as possible when doing these moves, as opposed to taking weight off them. The mixed grip allows me to alternate which hand faces forward each set.

Gayle

 

[aveggiegirl]

I was going to suggest what Kathryn suggested. I do them ix grip when my weight gets up there. I had researched the wrist grips that assist 'hold' the weight in your hand but decided against it for the main reason that I WANT to work my forearms as much as possible when doing these moves, as opposed to taking weight off them. The mixed grip allows me to alternate which hand faces forward each set.

Gayle

Thanks Gayle, Kathryn, and Becky. I'll try those suggestions. You girls are Great!

 

[Havingfun]

deadlifts

Hi,

You might also want to check your form. I've been reading up on deadlifts, hip rotation, back extension etc., and any rounding of the back and shoulders can take pounds of effectiveness off of the weight that you are using. It's just something else to keep in mind; especially as most of us are home exercisers. It never hurts to review form pointers for a host of reasons.

Tracy

 

[Gayle]

ITA with Kathryn on the mixed grip, particularly when load gets heavier. Also, ditch the straps/hooks...those training wheels won't improve your grip strength.

I would also suggest that you use a hook grip on the bar, there's a photo here: http://tomgorman.moonfruit.com/#/hookgrip/4511451994

It takes a little getting used to, but works.

ETA - There was a discussion about improving wrist/forearm/grip strength in the OD a little while back. It might be useful: http://www.thecathenation.com/forum/showthread.php?t=255757

 

[LauraMax]

This might sound sacreligious, but I don't think deadlifts are an absolute must to your leg routine. I gave them up about 12-14 years ago b/c they strained my lower back. Deadlifts are a really iffy exercise. You have to make sure you're using proper form every single time--one wrong move, if you're tired or sloppy, & you could end up in traction.

I do heavy squats, presses & lunges, plus standing ham curls, & I do lower back extensions for, you know, my lower back. I've survived quite well, thank you, without deadlifts & their associated risk.

Just offering another option--a deadliftless routine is A-OK as far as I'm concerned.

 

[jloewe]

This might sound sacreligious, but I don't think deadlifts are an absolute must to your leg routine. I gave them up about 12-14 years ago b/c they strained my lower back. Deadlifts are a really iffy exercise. You have to make sure you're using proper form every single time--one wrong move, if you're tired or sloppy, & you could end up in traction.

I do heavy squats, presses & lunges, plus standing ham curls, & I do lower back extensions for, you know, my lower back. I've survived quite well, thank you, without deadlifts & their associated risk.

Just offering another option--a deadliftless routine is A-OK as far as I'm concerned.

Laura..

Agree 100% with you, deadlifts are a no-go for me because of my back problems, and am quite happy with my progress without them in my workout routine!

 

[amyg]

Can you do the mixed grip until your forearms fatigue and then switch to and double up on your single leg for the remaining sets?

If you're looking for forearm strength, try S&H biceps. I did that last night and omg my forearms are still feeling it!!!

 

[aveggiegirl]

Amyg, I love your idea!

 

[STAY FOCUSED]

SQUAT BABY

I agree w/ LauraMax. Switch to squats. If you have acsess to a gym and leg press machine try that also. I know when I go heavy on the leg press, I can feel it in my glutes and hams. Ham curls on the big ole resist balls rock also.

My hubby swears by squats and deadlifts. Every time I do DL's I hyper extend causing much, much pain in my hams: to the extent of not being able to walk for three days: stairs? yea right.... at a very slow pace.

Bulgarian squats absolutly ROCK my booty and the area where that hams and glutes meet: J-Lo has nothing on me when I do them an the regular. In fact my daughter just mentioned how much perkier my butt is. Thank you leg press, squats, bulgarian... oh yea and PLYO's!!!

 

[mackenzie]

I can not do deadlifts anymore. When I do them, I have really bad back pain for days. It's just not worth it. I do ham curls on my weight machine instead. I actually think I work my hamstrings harder by doing them on the machine!