Everything You Need To Know About Grip Strength For Powerlifting
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
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Note that other bars may be sharper, but this is the sharpest version of a bar that is commonly used in USA Powerlifting meets. - กีฬา
0:37 It looks like the dude hit him with that shirt causing him to drop the bar 🤣
BRUH hahahaha
I was just saying the same thing lol
Johnnie - “Some people are genetically gifted and the tips aren't going to translate to you, the viewer"
Me - *holding back tears*
You mixed the context to it; if you didn’t hear what he was referring to before he stated that, then you’re not gonna experience it
Grip strength isn't a problem if you don't have any weights to grip :(
F
Time to find a neighbour with a home gym... We are out there :)
I put fat grips on my bucket handles. Fill it with water or sand, and do lots of farmer walks, even go up and down stairs. It has kept me sane so far.
@@hatbat1234 yup, farmer walks are highly underrated. Or just carrying in general, especially up hills and stairs.
@@hatbat1234
Fat grips on a pull up bar are great as well if you have a power tower or door attachment
"I dont have particularly big hands" as you're holding your hand against the dude with the biggest hands in the nba
😂 LOL
Watch me hit a deadlift PR in two weeks after all of the grip training I’ll be doing in quarantine
I was literally thinking the exact thing XD
*one sided grip training
You might have better chances with armwrestling
Pedro Jr Nah, man, you gotta keep switching hands to avoid muscular imbalances
Nice joke and profile picture
Technique 1:16
Basic Conditions 4:02
Basic Solutions 6:04
My Unique approach 6:42
Are you going to be doing a recap on your Arnold’s comp? I know everyone wants to see it! Thanks!!!
Yes he is. He said it on his insta story
0:37 it looks like you got punched by the guy in the background
As a rock climber, what you referred to as "finger tip grip" is close to the sort of grip that's generally considered strongest and safest in climbing. We usually avoid closing our hands completely if we want to exert a lot of force. Although I try to close my hand for heavier deadlifts, it will usually roll into this position after so many reps with DOH
Love this style of putting together information while linking other vides!
It’s rare to get original content/advice on TH-cam fitness but this actually is! Great video
I've had great succes at simply improving my double overhand grip deadlift. Even having deadlifts days during the off season where I exclusively deadlift double overhand will do wonders.
Thanks Candito I look forward to trying this out in 2021 when the quarantine is over
The Key to a big deadlift part 3 🙌🏼🙌🏼🙌🏼 excellent video homie
Man I needed this video! Great content
Dave Woolsan's channel is so underrated. Give him a sub boyz
Absolutely love his channel but he just missed his third deadlift on grip, not sure why.
@@mkl1464 Hook grip is a strange mistress. I use it for all heavy pulls. Most of the time it's fine. Then it seats wrong one time, and I can feel my thumb skin tearing. Drop the weight or open a big tear...you gotta make that call.
for real tho
I concur.
Im watching this after having watched newer vids. I feel like you've definitely changed your mind on hook grip, to more of an extent more recently around.
Great video. Thank you!
Great video def going to implement this into my training soon
super helpful - thank you!
This is that cerebral training approach I'm here for.
Hey bro I’ve been starting look up to you throughout my strength training journey! Your content is about as real as it can get. Just out of curiosity, are you going to make any updates on your website or programs? And can you post a video explaining your main take away‘s throughout your lifting journey for getting stronger?
My gym doesn't allow chalk (which is great for hygiene, and I think it's a great thing for my safety - I'm terrified of stuff that wrestler's get, ringworm etc, because of bad hygiene). You pinpoint answered the problem I was having. Paraphrasing: "If you can't use chalk, you should use straps". Hook grip is great unless I have sweaty hands - and if I have sweaty hands, a pull that feels light will feel dangerous, uncomfortable and difficult because I can feel my grip slipping during the lift. It feels like the bar will roll through my hook grip lock because of the sweat making the friction, which holds the finger-lock, disappear.
But also because of this issue I had with sweaty hands I was able to spot a lack in my hook-grip technique (Cailer Woolam's hook grip video gave me the clue), which I'm super happy about. You need to twist the hook grip in, not just go straight for it. Also you need to have you index finger behind the thumb joint. I was doing both of these points wrong or not well enough.
Great content
When i get back to lifting after this rona, finally PR on sumo and dont fail on grip, I will owe you a thanks 😊
I always watch the full ads for Jonnie. Respect.
I thought I had shitty grip strenght. However, with gyms closed due to Covid I ended up purchasing a professional barbell and the thruth was that barbells at my gym just suck ass
Lmfao I know that feeling
Chalk
I always use straps and have never had issues with a 600 lb deadlift. I always squeeze with straps just as hard as I would without though, the straps are just to preserve my hands. Once you start relaxing your hands with straps or using just your finger tips because the straps will still hold is when you start getting grip issues with straps mostly
Man, I can’t wait to get my first barbell and home gym stuff... hopefully rogue picks up their output... all I’m going to get is a bar and bumper plates. No rack, no bench, just a barbell. Everything you need to improve standing athletic movements. I will be able to do dips and pull ups too, but other than that, all I have is the basic lifts and will get good at overhead press, power clean and jerk, front squat, and deadlift. I’ve been looking at the cerakote training bar, looks nice.
ive always used the "finger tip grip" and this is the first time hearing that its a thing lol i just did it naturally and noticed i dont develop much calluses on my palm because of that, so you were right in assuming that jonnie
8:45 I felt violated 😟
I didn't know other grips then the "fingertips grip" in my first meet. It's what made sense to me and comes naturally. My first meet did gave me a brand new bar to pull with and boy was that thing sharp (could even be considered painful if it hadn't been for the adrenaline). It rewarded me with a PR on my third attempt though :-)
Are you going to do a video covering your performance at the Arnold?
I always trained with straps, and at the start it was starting to weaken my grip strength, I decided to train for a few months with the hook grip and chalk. Now that I know I can pull my max with hook grip and chalk I don't mind using straps for my training, but be careful and don't rely on them too much like I did.
this is what exactly recently happened to me :/
I see a Candito upload, I like.
that shot of kawhi hands with yours is insane, kawhi has huge hands even for nba standards
Hey, I really like you and appreciate all your content over the years like the dunk video and this grip training. So this is nothing personal, but I found it a bit hard to follow your train of thought around 8:20. Maybe number your points and then the sub-steps within each point, so there is a more cohesive story? Maybe add a into: "We're talking about X, Y, and B today. A conclusion might be a bit much, but you could play around. I appreciate everything you said, and I know you have more to share. I just wanted to help you come across to a larger audience. Thanks for sharing. I'm going to try these, especially the first part with the 30-second holds. Thanks again.
Right when I need it.
Thank you buff David Hogg
problem I have with grabbing the bar deeper in my hand, is I tear calluses more often when I use slightly shittier bars, so I like to grab it real low typically
“The credit belongs to the man who is actually in the arena...” that speech is always motivational 👍🏼
My favorite!
Name of the song!?
Fingertip grip is awesome. No more calluses on the hand, instead you'll get barely visible mini calluses below the top finger joint. If it doesn't work for you on DL I'd still use it on other pulling exercises like cable rows, pull ups etc.
I know there is so much more to grip than grippers but I'd still like to see you try the captains of crush. It would be cool to see which one you could crush without specialized training
I can't double over more than a couple reds, and don't ever use straps (take very good hand care). Have hooked 550 but found it inconsistent. Mixed gripped 595.
I've found what nobody has discussed is holding the bar extremely deep in the hand so that the bar lays on the actual meat of the hand and is almost not reliant on the grip itself.
May only work for meatier hands. But it's a method.
Good video! Ive always had the grip strength of a 12 year old girl lol
Thomas Cogger dude grip is the hardest thing for me to make progress on
@@garrettbaratheon567 same.
Garrett Baratheon you can do climber style stuff to help your grip. Hangboard is good
The GOAT 🙏🙏
Used to do alternating grip which made progress. Then I tried and got used to hook gripping.
Another thing is I also never use straps when training. It also helps to train for a supertotal (incorporate cleans) along with pullups as an accessory.
Pls could you do a powerlifting specific home workout video? How to train at home w nothing but bands?
I do all warmup sets with a double over hand. I complete one working set with a hookgrip. Then I use straps for the remaining sets. I tend to use straps less when working sets become doubles and singles.
Plate pinches are for pinch grip, which is different than crush grip which is what the handles are for. IMO I wouldn’t say it’s a waste, it’s just a different type of grip strength to work on.
i deadlift 600 lbs, never been limited by my strength, but straps feel super weird so ive never used them, done rack pulls with 700/800 so hopeful!
Small hand 🖐 deadlift brothers unite!!!
How much length is known has small hand ?????please tell me I wanna know my lower hand to my wrist to middle finger length measures 7.5 inches is it big or small?
The jokes start now, thanks for great powerlifting content and programming.
Wrist curls, both regular and reverse, have always helped my grip strength. Of course, I'm not a competitive powerlifter.
was thinking about switching back to mixed grip..gonna have to get used to the supination, which was the main reason why i tried out hook and stuck with it until now
Mr. Candito, do you have any suggestions about bracing for a heavy deadlift with straps? It seems that for singles being bent over with straps before the lift makes you far less efficient...
limiting posterior chain when you don't use chalk or straps
1st and 2nd meet ask for the bar to be wiped down.
6:20 IS problemed solved if grip messed up
-Dont do fat grip and rubber stuff train your hand skin!
thankfully ive gotten to 495 with no grip issues conventional with mixed grip
8:42 Great technique!! 😉💪🏾✨
Do you still incorporate bodybuilding exercises or do you solely focus on specificity for powerlifting?
Can you do audible and just tell me how your week has been ....
My DL is too weak for my grip to be an issue
@Lorin Sanchez I wish
Any collabing with Blaha??
God bless ✝️
my man
The holds and wrist curls are you doing them weighted? Or are you using a death grip on the empty bar?
candito as you are a big lil uzi fan may you please do a review of "eternal atake" ☺️
I’m getting a cerakote training, Olympic bar. Is the grip really that much different on this bar, I actually prefer less aggressive knurling but I am not lifting nearly as much as you are so would I start noticing difference in the mid 500s? I also wanna do power clean and stuff so I like this bar better for that and I would want to get better at a neutral grip. I’ve neutral gripped 405 without hook grip but am wondering if you really need that much knurling if I will be learning hook grip for when I start getting really strong on deadlift?
I had a thumb accident at work a long time ago, can't bend my dominant hands thumb anymore and it's 0.5 cm shorter. removes a lot of power :(, i'm not affraid to wear straps tho. casual lifting is casual
I want to lift such weight where my grip strength can even be a problem. Alternative grip just below my fingers works well by far
Dude doesn't even look that big but pulling some hefty weight. I got to give him my props, impressive.
Is there like a trick to hook grip or do you just get used to it? cuz like been trying to integrated a lot for a couple months but whenever I get past 350 it feels like my thumbs are going to explode
I started using only double overhand grip because I was scared of a bicep tear and it actually completely fixed my grip issues. I can literally pull my max with it, which is now 30kg more than I've ever done with mixed grip. Double overhand trains your grip so much, beginners shouldn't switch to mixed grip once they can deadlift like 130kgs or whatever lmao, that transition literally marks the start of grip strength problems.
yeah same, pulled 190kg with double overhand on a shitty normal worn out gymbar where we are not allowed to have chalk. I love using double overhand for everything, rows, RDLs, deadlifts etc
Pinch work can halp, but only if you have exceptionally weak thumbs, it's definitely not for conditioning. And you would have to lift a lot more. TBH pinching is just fun on its own, it's unrelated to powerlifting, more to grip sport.
Hello. I just smoked a J so just rambling. I've watched your channel off and on over many years. It's not super catchy, but it will keep the attention of serious PLers. I think you need to do something more catchy once in awhile. Anyways, good shit bro.
Supenation is the greatest word I’ve never heard before.
I have relatively big hands and it feels like a massive disadvantage to me, when I deadlift I can't hold the bar against my palms because my fingers are too long so basically I am forced to hold the bar with hooked fingers if that makes sense... I'm not very strong but after 315lb it becomes quite difficult to hold the bar
I came here just to find someone with the same problem
wait so which deadlift bar should i use to deadlift? my gym has 3 different types and not sure which one to use
CANDITO I LOVE YOU THAT IS ALL
Devon larratt wrist curls in my experience are way better than normal wrist curls. Also weighted chin ups have helped my grip
You said arbitrary. Welcome to the simulation, Mr. Anderson-we’ve been waiting for you for sometime now.
Michael Karayan it is, inevitable
Will you be at the IPF Worlds in Stavanger?
wait, so with what load do you do grip holds every training session?
Show us your home setup bro.
Did the Arnold's happen?
I got kinda large hands have closed a 2.5 captain of crush but dead lifting has always felt odd to me I have failed a 540 lift cause of it.
Question, how does wiping the bar down help?
Can you pull heavy double overhand tho?
Hmm maybe I need to rewatch the video, but I guess I’m not following why you wouldn’t recommend hook grip for most people.. you mentioned consistency, but what exactly is the reason that hook grip is less consistent for most people?
Best way to improve your deadlift?
Johnnie need some explanation on that Kawhi photo!
Wwwwwn
How much can you lift with a double overhand grip (no straps)?
Havent watched it yet but hook grip
Candida Heytch Keew coming to you live from the outbreak zoaaan.....
So whats best if you got long fingers and small palms.
I have SEVERE grip problems at 200 lbs. Am I screwed?
My grip is the only limiting factor I have, which I also hate. I'm kinda big guy in relation to my peers. 182cm and 98kg pretty lean too. But my hands are small as fuck.
I cant use hook grip, because I cant even grip my thumb at all.
What most griefs me is that my grip by itself is not weak, I have pretty strong grip, but my hands are so small its hard to properly grip the barbell.
the one and only disadvantage of hook grip is "pain" which goes away after using hook grip for a while. Man up people.
BTW: the hook grip is also the strongest mechanically
A half round file works wonders for the calluses I get on my right hand from gripping the bar. My half round file keeps the palm of my right hand smooth as a babies bottom... Your welcome.
Bad deadlift genetic here.. short limb.. ive to grip deep into palm & hook grip