Fitness

I'm really starting to make progress with the amount of weight I can lift in my strength training sessions (I am still following the programs outlined in the New Rules of Lifting For Women).  However, I am having an issue with fatigue in my hands during the heavier sessions.  For example, I can do lunges and split squats with 30 lb. dumbells -- no problem for my legs, but my hands fatigue easily -- sometimes before the set is done.  Today, I had an issue with hand fatigue for just about every exercise -- I guess it was just an off day.

I'd rather not use grips -- I'd rather train my hands and arms to handle the weight.  Any suggestions for how this can be done?

Any help would be greatly appreciated.

 

 One of the interesting things about grip strength is that static support strength is almost completely indepedent of crushing grip strength as far as I can tell from browsing the available training programs. And that you can use isometric strength training to increase static grip strength, the carryover is pretty close to perfect.

 Normally, isometric strength training only carries over to about +/- 15 degrees of motion from the specific angle you train at so you need to train three separate isometric exercises to cover most actual ranges of motions around your joints, but in the specific case of grip strength you're only looking to increase the limit strength in that exact angle anyway.

 So grabbing on to a vertical or horizontal pole - like a traffic sign or a hand rail on the stairs - and pulling until your grip gives out on you should strengthen your hands in the exact way you need. Unless you uproot the traffic sign or pull the railing loose that is, so pick something that's anchored ;)

Thanks! I'll try that -  as to the isometrics -- should I do them the same way I lift, i.e., three "sets" of gripping the pole until my grip gives out (resting in between), or is once each time I lift sufficient?

I want to thank you for this post, as I've run into the same problems, particularly on my leg days, because of that, want to validate how frustrating it is to have your hands give out when your legs are ready to keep playing.  I've actually been working on my grip between sets on my non-leg days.  I'll walk over to a bar and just grip the hell out of it and then go back to whatever I was doing.  I've noticed some "improvement" in a pretty brief period of time, though I sometimes wonder whether I'm getting stronger or just more tolerant of pain.  If the outcome is the same, I guess it doesn't matter too much.  Something else that has been really helpful for me when I'm doing deadlifts is to actually put the bar down super briefly between REPS.  I think it's actually advisable to touch the bar to the floor, so I just exaggerate this a bit and it saves me a few reps grip-wise. 

I think multiple sets is advisable - tendons and connective tissue involved in static strength seem to need a lot more stimulation and volume than muscle tissue does if I'm reading the instructions right, so improvements should be faster with a multiple-sets approach.

  And to properly perform a deadlift you start from a dead stop every time. So when you're putting the bar down and letting go between reps you're actually doing it the correct way; without a reset for each rep form tends to become horrenduously sloppy as the set progresses. 

Laura - thanks for posting -- I'm glad I'm not alone in this -- and yes, it's frustrating!  I also do my deadlifts the way you do -- from a complete stop.  I find it's much, much better on my back and I can handle the heavier weights with a lot more control that way.

Melkor -- thanks for your suggestions -- they are appreciated.  I will start incorporating sets of this type of training and see if it helps.

 

Why not do as many reps as you can before your hands give out, then use straps to finish the set? That way you're still working on your grip without cheating your legs. If you start out with the straps dangling from your wrists it should be easy to wrap them quickly mid-set.

And have you tried using a hook grip? It's what Olympic lifters use (not an accessory - it's a way of gripping with your hand).

I have thought about straps, but would much rather train my hands and forearms to handle the weight.  My hands are small, so I'm not sure I'd have the same control with straps.  The hook grip looks interesting, although I think they're right -- it looks painful.