deadlifting - forearms are weak

Discussion in 'Fitness & Nutrition' started by HardTech, Jul 12, 2006.

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  1. HardTech

    HardTech hungry

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    yesterday, I was doing deadlifts and only managed to do 185. I'd say my max is around 275-290 sumo-style, but the major limitation of my lift is my forearms. I didn't have straps or chalk with me (chalk is banned at Bally's :greddy: )

    any exercises I can do to increase my forearm strength to bring it up to par on deadlifts?
     
  2. Remington

    Remington OT Supporter

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  3. HardTech

    HardTech hungry

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    plenty of that going on already :hs:
     
  4. GTLifter

    GTLifter Banned

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    bring chalk anyway....


    also why are you pulling sumo? Unless you are planning on competing there are much better exercises you could be doing with your time.
     
  5. Neo22

    Neo22 OT Supporter

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    work on squeezing and holding with every pulling movement you do. Especially helps doing holds with shrugs.
     
  6. Marix

    Marix OT Supporter

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    Practice your grip with farmers walk
    Also try static holds (i.e. you pick up the weight and hold onto it for as long as possible)
    Also, gripper exercises, wrist curls etc might help

    But most of all it's just practice
     
  7. HardTech

    HardTech hungry

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  8. HardTech

    HardTech hungry

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    at the end of my workout yesterday, I couldn't even hold onto 60 pound dumbbells
     
  9. GTLifter

    GTLifter Banned

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    umm....what?
     
  10. Marix

    Marix OT Supporter

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    Well keep practicing! My grip sucks too but it's improving the more I practice holding heavy objects.

    Also I've heard that a thicker bar will help to build grip strength. I've never tried because I work out at home and only have one bar.
     
  11. HardTech

    HardTech hungry

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    as with all compound exercises, form is more important than anything. I can probably lift 30 or 40 pounds more with weak form than with proper form. I don't trust myself enough to sacrifice my greed for form, so I do sumo-style where it's a lot harder to cheat
     
  12. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    beign a little hunched over is nto nessisarily AWFULL form...
     
  13. HardTech

    HardTech hungry

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    maybe not, but my spine isn't the most healthy of spines. I do'nt know of anybody else on this forum has it, but there are times when I'm laying down I have to move my lower back a little bit because my spine hurts
     
  14. MaineSucks

    MaineSucks OT Supporter

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    switch back to conventional... the sumo pull is a method to reduce range of motion for completing a competition lift. if you are pulling to build your back and PC, there is no reason to pull sumo
     
  15. HardTech

    HardTech hungry

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    I don't think there are many advantages to pulling traditional over sumo. While the range of motion is reduced, a greater emphasis is placed on your lower back than over your entire body.

    I may switch it up every now and then, but I feel that sumo is safer for me. Besides, I'm not going for the big muscle. I'd much rather be a little smaller while being strong than a little bigger while being weak. All relative, of course
     
  16. Professional

    Professional Guest

    You will end up with a pussy lower back and will spend years trying to catch it up to your other muscles.
     
  17. HardTech

    HardTech hungry

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    :rofl:

    my lower back is fine. in fact, it's the strongest muscle on my body.
     
  18. MaineSucks

    MaineSucks OT Supporter

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    you are more likely to get injure pulling sumo... more things can go wrong. I think your idea of the sumo pull is wrong, too. Don't be mistaken... the sumo pull was basically designed as a way for big men to get down to the bar easier and have a smaller stroke to lockout... its a powerlifting move. The whole idea of deadlifting is entire body strength - not localizing it to your lower back.

    you put a lot of unnecessary strain on your hips when pulling sumo - and yes it will hit your legs harder (as you are 1/2 squatting the weight up) but if lower back and ham emphasis is your main goal there are better and safer alternatives.
     
  19. gubment cheese

    gubment cheese New Member

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    I'd say my max 3 board bench is 500-515, but the major limitation of my lifts is my tricepts. :mamoru:
     
  20. MaineSucks

    MaineSucks OT Supporter

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  21. michael

    michael FLORIDA > *

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    read:do conventional, you fuckstick
     
  22. HardTech

    HardTech hungry

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    then maybe I'm not doing the same sumo you're thinking of.

    My idea of the conventional deadlift was that you basically crouch down and grab the bar, keep your lower back straight, and squat the weight half-way while straightening your back the other half.

    When I deadlift, I place my legs about 6 inches further than shoulder-width so I don't have to bend them when I grab the bar. As a result, my quads don't even know I'm lifting a weight, whereas my hamstrings and lower back are obliterated.
     
  23. GTLifter

    GTLifter Banned

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    Unless your shoulders are wide as fuck that is not a sumo deadlift, its known as more of a "modified stance". Seriously though, just do conventional deads.
     
  24. dirtysouthboy

    dirtysouthboy New Member

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    I don't like pulling conventional. I put my feet right about where the little lines are on the bars. I have long legs compared to my torso and i still use mostly back when I pull sumo. Cease posted a pic of long leg/ short torso compared to normal proportion and it showed that long leg uses more back i think.
     
  25. Maestro Nobones

    Maestro Nobones Great Job! - GLAD DADS CREW

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